Tagged with 'depression'

Every night before bed, I flip on the switch to the aromatherapy diffuser in my 2-year-olds bedroom. I add 5-10 drops of lavender oil and wait for the sweet, balsamic, floral aroma to fill his room. I was slightly skeptical initially, but I swear by this scent for helping my son relax while we complete his bedtime routine.

Lavender’s high concentration of volatile oils are responsible for its distinctive and pleasing fragrance. The relaxing experience of smelling lavender led to its therapeutic use in aromatherapy centuries ago.  As it turns out, lavender actually has many uses, and relaxation is one of its primary ones.

Other aromatherapy benefits include balancing, soothing, normalizing, calming, relaxing, and healing. Lavender is primarily used either dried or as an essential oil.

Anxiety and Depression

I don’t know many people who like going to the dentist so here’s something worth considering, and so simple…dental patients who smelled lavender prior to their appointment had a decrease in their anxiety levels (1).

A suggestion for improving mood is adding a 3 mL mixture of 20% lavender oil and 80% grape seed oil to daily baths. This combo produces small improvements in mood, compared with baths containing grape seed oil alone.

Calming and Soothing

Research has confrimed lavender produces a slight calming, soothing, and sedative effect when its scent is inhaled. In one study, a blend of lavender and bergamot (orange) oils proved effective for inducing a calm, relaxing effect on a person (2). This could be used before bed, in the car after a long day, at your office desk, or anyplace you want to find your zen.

Insomnia/Sleeplessness

Developing research suggests using lavender oil in a vaporizer overnight, or on a gauze pad left beside the bed, might help some people with mild insomnia. Short-term inhalation of lavender oil has also been used as a sleep aid (3).

Attention women transitioning through menopause; if you’re experiencing sleep problems, one study showed after 12 weeks of lavender aromatherapy, midlife women with insomnia had improvements in the quality of their sleep (4).

If you’re a mom of a newborn, bathing your very young infant in lavender-scented bath oil found babies cried less and spent more time in deep sleep after bath (5).

Agitation

Using lavender to reduce agitation has been studied in patients with dementia, and study results have been mixed. In one study, nightly use of lavender oil in a bedside diffuser for 3 weeks reduced agitation in patients with various types of dementia. However, in another study, continuous use of lavender oil on a pad attached to a patient's shirt had no effect in a small group of patients with advanced dementia. More research needs to be done.

Mix and Match

Lavender combines well with many oils including citrus, clove, patchouli, rosemary, clary sage and pine.

Considerations When Purchasing Lavender

Look for pure essential oils of the highest quality. Important criteria to consider when selecting essential oils include the following: 100% pure and natural, country of origin, growing season, extraction method (ie: distillation, expression), plant part used and the reputation of the company providing the oils.

Bottom Line: Considering we’re in the midst of a busy, often hectic holiday season, lavender would be awesome for staying sane and relaxed when needed.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

1. Lehrner J, Marwinski G, Lehr S, Johren P, Deecke L. Ambient odors of orange and lavender reduce anxiety and improve mood in a dental office. Physiol Behav. 2005 Sep 15;86(1-2):92-5.

2. Hongratanaworakit T. Aroma-therapeutic effects of massage blended essential oils on humans. Nat Prod Commun. 2011 Aug;6(8):1199-204.

3. Wheatley D. Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. Journal of Psychopharmacology. 2005;19(4):414–421. 

4. Li-Wei Chien,Su Li Cheng,and Chi Feng Liu. The Effect of Lavender Aromatherapy on Autonomic Nervous System in Midlife Women with Insomnia. Evid Based Complement Alternat Med. 2012; 2012: 740813.   

5. Field T, Field T, Cullen C, Largie S, Diego M, Schanberg S, Kuhn C. Lavender bath oil reduces stress and crying and enhances sleep in very young infants. Early Hum Dev. 2008 Jun;84(6):399-401. 

1.  

Osteoarthritis, Liver Cirrhosis, Depression…what do they all have in common??  It would seem, not much, but surprisingly there is something and it’s called S-Adenosyl Methionine, also known as SAMe. 

SAMe is a form of the amino acid methionine and most people get enough.  However, there are some instances, taking extra SAMe just may be your solution.

Liver Cirrhosis

For example, in the unfortunate situation you have or know someone with alcoholic liver cirrhosis, supplementing with large amounts of SAMe may improve survival and liver function.  

How?

SAMe has been shown to reverse the depletion of glutathione, an important antioxidant required for liver function¹.  It has also been shown to aid in the resolution of blocked bile flow (cholestasis), a common complication of liver cirrhosis^{2, 3}.

How much would you need to take?

Well, one double-blind trial found that 1,200 mg of SAMe per day for two years significantly decreased the overall death rate and the need for liver transplantation in people with alcoholic liver cirrhosis, particularly in those with less advanced liver disease⁴.

Osteoarthritis

Do you have achy, painful joints caused from osteoarthritis?  SAMe possesses anti-inflammatory, pain-relieving, and tissue-healing properties that may help protect the health of your joints^{5, 6}. 

How?

The primary way in which SAMe reduces osteoarthritis symptoms is not known but here are some interesting research findings: 

A very large, though uncontrolled, trial (meaning that there was no comparison with placebo) demonstrated “very good” or “good” clinical effect of SAMe in 71% of over 20,000 osteoarthritis sufferers⁷.  In addition to this preliminary research, many double-blind trials have shown SAMe reduces pain, stiffness, and swelling better than placebo and equal to drugs such as ibuprofen and naproxen in people with osteoarthritis.^{8, 9, 10, 11, 12, 13, 14, 15}.  A review of the clinical trials on SAMe concluded its efficacy against osteoarthritis was similar to that of conventional drugs but patients tolerated it better ¹⁶.

How much SAMe to take?

These double-blind trials all used 1,200 mg of SAMe per day.

Depression

Millions of people worldwide have some form of depression. Taking SAMe by mouth or by injection seems to reduce symptoms of depression.  

How?

 It appears to raise levels of dopamine, an important neurotransmitter in mood regulation. 

Interesting research findings: 

Several studies have shown SAMe can be beneficial and might be as effective as some prescription medications used for depression (tricyclic antidepressants).  Some research also shows taking SAMe might be helpful for people who don’t have a good response to a prescription antidepressant.  But keep in mind, SAMe should not be taken in combination with a prescription antidepressant without the monitoring of a health professional.

How much? 

Most trials used 1,600 mg of SAMe per day¹⁷.

Bottom Line:

SAMe shows some promising results for several devastating problems.  Ask your health care provider about using SAMe if it sounds like something you may benefit from.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

 

References:

1.  Loguercio C, Nardi G, Argenzio F, et al. Effect of S-adenosyl-L-methionine administration on red blood cell cysteine and glutathione levels in alcoholic patients with and without liver disease.  Alcohol 1994;29:597–604.

2.  Frezza M, Centini G, Cammareri G, et al. S-adenosylmethionine for the treatment of intrahepatic cholestasis of pregnancy. Results of a controlled clinical trial. Hepatogastroenterology 1990;37 Suppl 2:122–5.

3.  Frezza M, Surrenti C, Manzillo G, et al. Oral S-adenosylmethionine in the symptomatic treatment of intrahepatic cholestasis. A double-blind, placebo-controlled study. Gastroenterology 1990;99:211–5.

4.  Mato JM, Camara J, Fernandez de Paz J, et al. S-adenosylmethionine in alcoholic liver cirrhosis: a randomized, placebo-controlled, double-blind, multicenter clinical trial. J Hepatol 1999;30:1081–9.

5.  Schumacher HR. Osteoarthritis: the clinical picture, pathogenesis, and management with studies on a new therapeutic agent, S-adenosylmethionine. Am J Med 1987;83(Suppl 5A):1–4 [review].

6.  Harmand MF, Vilamitjana J, Maloche E, et al. Effects of S-adenosylmethionine on human articular chondrocyte differentiation: an in vitro study. Am J Med 1987;83(Suppl 5A):48–54.

7.  Berger R, Nowak H. A new medical approach to the treatment of osteoarthritis. Report of an open phase IV study with ademetionine (Gumbaral). Am J Med 1987;83:84–8.

8. Domljan Z, Vrhovac B, Durrigl T, Pucar I. A double-blind trial of ademetionine vs naproxen in activated gonarthrosis. Int J Clin Pharmacol Ther Toxicol 1989;27:329–33.

9. Müller-Fassbender H. Double-blind clinical trial of S-adenosylmethionine in versus ibuprofen in the treatment of osteoarthritis. Am J Med 1987;83(Suppl 5A):81–3.

10. Vetter G. Double-blind comparative clinical trial with S-adenosylmethionine and indomethacin in the treatment of osteoarthritis. Am J Med 1987;83(Suppl 5A):78–80.

11. Maccagno A. Double-blind controlled clinical trial of oral S-adenosylmethionine versus piroxicam in knee osteoarthritis. Am J Med 1987;83(Suppl 5A):72–7.

12. Caruso I, Pietrogrande V. Italian double-blind multicenter study comparing S-adenosylmethionine, naproxen, and placebo in the treatment of degenerative joint disease. Am J Med 1987;83(Suppl 5A):66–71.

13. Marcolongo R, Giordano N, Colombo B, et al. Double-blind multicentre study of the activity of s-adenosyl-methionine in hip and knee osteoarthritis. Curr Ther Res 1985;37:82–94.

14. Glorioso S, Todesco S, Mazzi A, et al. Double-blind multicentre study of the activity of S-adenosylmethionine in hip and knee osteoarthritis. Int J Clin Pharmacol Res 1985;5:39–49.

15. Montrone F, Fumagalli M, Sarzi-Puttini P, et al. Double-blind study of S-adenosyl-methionine versus placebo in hip and knee arthrosis. Clin Rheumatol 1985;4:484–5.

16. Di Padova C. S-adenosylmethionine in the treatment of osteoarthritis. Review of the clinical studies. Am J Med 1987;83:60–5 [review].

17. Natural Products Foundation Vitamins and Herbs A-Z:  SAMe.

 

Plants are getting serious attention as the source of effective therapies for depression and may help to alleviate problems of anxiety, stress, agitation and sleeplessness that accompany low moods. 

Promising remedies for mood disorders:

St. John’s wort: 

Generally used for anxiety, mild to moderate depression, and seasonal affective disorder, St. John’s wort is an affordable antidepressant that some research suggests is as effective as selective serotonin reuptake inhibitors (SSRIs) in treating mild to moderate clinical depression (5).  Most studies are short-term use of St. John’s wort (2).  Side effects, which are mild, include dizziness, headache, dry mouth, confusion and nausea.  Dosages range from 900 to 1,800 mg per day.  Caution:  St. John’s wort interacts with SSRI’s, anticoagulants, oral contraceptives and a number of other drugs (1, 5).  Just to be safe, do not take with ANY other medications.

Kava: 

This mild sedative is made from roots of the kava kava tree.  Studies show it can relieve clinical anxiety, stress, insomnia and restlessness without causing drug dependency, and it has been suggested as a viable alternative to tranquilizers and sleeping pills (3).  Side effects are generally mild, and include fatigue, impaired reflexes, headache, stomach problems and tremor.  Serious liver problems, although rare, have also been reported.  Kava—which interacts with alcohol, sedatives, barbiturates and benzodiazepines—should be used with care, particularly among those with liver disease.  Dosage is 60 to 300 mg per day.

Valerian: 

This mild tranquilizer and sedative is made from the root of the valerian plant.  It helps relieve anxiety, sleep problems, and restlessness.  Side effects are mild, and include headaches and possible morning drowsiness.  Valerian’s effects are compounded when used with barbiturates, sleeping pills, tranquilizers or sedatives.  Take it 30 minutes before bedtime as a tea made of 1 tsp. dried root steeped in 1 cup boiling water, or as one 600 mg capsule containing 0.8% valerenic acid (4). 

S-adenosyl-L-methionine (SAMe):  

A naturally occurring molecule present in all human cells.  People with depression have low levels of serum and cerebral spinal fluid SAMe, and supplementation raises levels of SAMe, dopamine, and other neurotransmitters in the brain.  SAMe is associated with a significant improvement in depression.  Although it's one of the more expensive supplements, it remains popular as a remedy for depression.  Typical daily dose are 800-1,600mg (2, 5).  Avoid if you suffer from bipolar.

Nutrition for Depression:  

The goal is to eat optimal amounts of essential nutrients while avoiding or minimizing intake of toxic substances. 

Here are some important Nutrition Tips:

--Promote stable blood sugar by eating foods with a low glycemic index such as proteins, complex carbohydrates, and other high fiber foods.

--Always eat breakfast and include protein to promote stable blood sugar throughout the day.

--Drink plenty of pure, filtered water.

--Eat fresh fruits and vegetables, beans & legumes, whole grains, and fish.

--If you eat dairy and meat, choose organic, locally raised products whenever possible.  

--Minimize the use of processed foods.

--Avoid sweetened beverages, processed foods, fatty foods, fried foods and junk food (6-9).

Before proceeding, caution is in order.  Botanicals are Drugs, too!

Many consumers view herbal supplements as “natural” and therefore harmless, but experts warn this is far from true.  Botanical remedies contain a variety of chemical ingredients that can cause unwanted side effects.  Just as with manufactured drugs, it is possible to overdose on herbal supplements.  They may also aggravate existing health problems or interact negatively with other drugs you are taking.  The long-term safety of many remedies is unknown and herbal supplements typically aren’t safe for pregnant or breastfeeding women.

More investigating needs to be done to learn who responds to botanicals, how effective and safe they are, and potential toxic reactions and interactions with other drugs.  For this reason, I do not recommend combining any botanicals or herbs with prescription anti-depressants! Use natural remedies at their recommended doses, and always talk to your health care provider before introducing a new supplement.

Bottom Line:

  If you haven't noticed, depression is hard to sort out.  Please do not try to on your own.  Talk to your health care provider about your interest in trying a natural remedy and start slowly.

Please let me know if you have any questions.

In Health and Happiness,

Kelly Harrington, MS, RD

Registered Dietitian Nutritionist for Healthy Goods

 

References:

1.  Rahimi R, Abdollahi M.  An update on the ability of St. John’s wort ot affect the metabolism of other drugs.  Expert Opin Drug Metab Toxicol.  2012 Jun;8(6):691-708.

2.  Nahas R.  Complementary and alternative medicine for the treatment of major depressive disorder.  Canadian Family Physician.  2011 Jun;57(6):659-663.

3.  Lakhan S, Vieira K.  Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.  Nutr J. 2010;9:42

4.  Donath F, et al.  Critical evaluation of the effect of valerian extract on sleep structure and sleep quality.  Pharmacopsychiatry.  2000 Mar;33(2):47-53. 

5.  Kemper K.  CAM Therapies to Promote Healthy Moods.  Pediatr Clin North Am.  2007 Dec: 54(6): 901-x. 

6.  Ludwig DS. Clinical update: the low-glycaemic-index diet. Lancet. 2007 Mar 17;369(9565):890–892. 

7.  Kleinman RE, Hall S, Green H, et al. Diet, breakfast, and academic performance in children. Ann Nutr Metab. 2002;46 (Suppl 1):24–30.   

8.  Fulkerson JA, Sherwood NE, Perry CL, Neumark-Sztainer D, Story M. Depressive symptoms and adolescent eating and health behaviors: a multifaceted view in a population-based sample.  Prev Med. 2004 Jun;38(6):865–875.  

9.  Allgower A, Wardle J, Steptoe A.  Depressive symptoms, social support, and personal health behaviors in young men and women. Health Psychol. 2001 May;20(3):223–227. 

 

A couple of years ago, integrative medicine pioneer Andrew Weil, MD, noticed that depression was consistently the top search term on his website. This bit of digital insight struck a chord with Weil, founder and director of the Arizona Center for Integrative Medicine at the University of Arizona and director of integrative health at Miraval Arizona resort and spa. After all, he had struggled with mild to moderate depression until his mid-50s. Motivated to share what he’d found most effective in lifting his own depression, he wrote Spontaneous Happiness (Little, Brown and Company, 2011), a practical and inspiring guide to nurturing emotional health from within.

Here, he answers Delicious Living’s questions about nutrition, exercise, and mind-body techniques that support contentment. You may find these suggestions especially helpful during darker winter months and the busy holiday season, which can bring on or exacerbate depression symptoms.

Defining depression

Mild to moderate depression carries symptoms similar to (but milder than) those of major depression, including at least two of the following: poor appetite or overeating, insomnia or sleeping too much, fatigue, low self-esteem, poor concentration, loss of interest or pleasure in normal activities, and feelings of hopelessness and helplessness.

Q. Are more people depressed now, or are more just searching for alternatives to conventional treatments for depression?

A. 

Although depression occurs everywhere, nowhere does it affect as many people as in affluent, technologically advanced countries. People’s lives used to be hard, but they were generally content. Now, in the developed world, life is relatively easy, but we are often depressed.

We eat manufactured food, are largely sedentary, rarely venture outdoors, and stagger under an overload of information, stimulation, and noise. We are also more isolated than ever before, even though contact is now just a mouse click away. The social isolation associated with modern-day living is both a central symptom of depression and a factor that contributes to its development; social isolation squelches spontaneous happiness.

Q. What other factors contribute to common depression?

A. 

Prescription medication use is on the rise, and drugs such as sleep aids, anti-anxiety medications, pain relievers, and steroids can worsen moods. But I believe there is a darker association between pharmaceuticals and depression. I feel strongly that the medical-industrial complex contributes significantly to the depression epidemic. We have been led to believe that ordinary emotional states, such as sadness or anxiety of any duration, are caused by biochemical abnormalities that require treatment.

Consider instead that it may be normal, healthy, and even productive to experience mild to moderate depression from time to time as part of the human emotional spectrum, and that drug therapy might only be indicated when we get stuck in a particular mode for a prolonged period of time or suffer from major depression. The pharmaceutical industry’s pervasive marketing has created the perception among doctors and patients alike that relief from any mood disturbance comes primarily in the form of a pill.

Q. What are your thoughts, pro and con, on antidepressant drugs?

A. 

The majority of conventional medical doctors believe that all emotional problems stem from brain-chemistry imbalances, thus their total commitment to drug therapy. Chemical deficiencies or an excess of neurotransmitters such as serotonin likely cause some cases of depression, but it makes equal sense to suggest that mood disorders actually trigger disordered brain biochemistry.

In my view, prescribing antidepressant drugs is too often a quick and easy substitute for developing treatment plans that address the totality of health concerns and lifestyle factors that impact health, including emotional wellness. A depression diagnosis has become a common way to explain and manage the complaints of those with vague or confounding symptoms.

Although many treatment options exist for mild to moderate depression, people with major depressive disorders often benefit from conventional medical therapy. A 2010 study published in the Journal of the American Medical Association concluded that prescription antidepressants typically offer little relief for patients with mild or moderate depression, but may significantly help those experiencing severe depression.

Q. Which actions most effectively lifted your own mild depression?

A. 

A significant emotional shift in my life occurred when I learned to reinterpret rejections and criticism of my creative work as simple annoyances that should have no impact on my self-esteem. I began to consider negative reviews in a dispassionate way to see if anything useful could be gleaned from the comments.

I also used to withdraw when depressed, thinking that my moods were to be endured alone and not inflicted on others. That way of thinking increased my tendency to be antisocial and isolated, and it increased depressive rumination.

Now I value my occasional periods of depressed mood as sources of intuitive knowledge and inspiration, even creative energy. I do not look forward to these times, of course; I simply accept them in a more positive light. I also remain socially active when depressed, because my sense of contentment and balance return more quickly when I interact with my family and friends.

Q. For most people, healthy nutritional and lifestyle changes can be a great start. Which steps do you recommend most?

A. 

The two antidepression body interventions I prescribe most often are regular physical activity and supplemental fish oil.

Research asserts that moderate exercise, such as a brisk 30-minute walk each day, can prevent depression and treat mild to moderate depression as effectively as antidepressant medication. People who are fit and exercise regularly have less inflammation, and inflammation appears to play a significant role in depression. People who walk outdoors get the added benefit of connecting with nature.

Most of us do not get enough omega-3 fats; both EPA and DHA reduce inflammation, may protect brain cells from injury, and improve communications between these cells. Adequate omega-3 intake from diet and supplements can move your emotional set point away from sadness and toward contentment. 

Regularly practice healthy stress-management techniques such as breath work, laughter, and meditation; get at least seven hours of sleep each night; and maintain a strong community of family and friends. 

6 natural tips to quickly reduce depression

1. 1) Practice slowing your breath twice daily, morning and night. Exhale fully through your mouth, inhale deeply through your nose to a count of 4, hold for 7, and then exhale through your mouth for 8.

1. 2) Make a list of friends who have good physical activity habits. Schedule a walk with one of them.

1. 3) Bring fresh flowers into your home and enjoy their beauty.

1. 4) Spend some time in nature, doing nothing but letting the sights, sounds, and scents fill you. Walk in a garden, watch a sunset, or view the night sky.

1. 5) Be sure to get out in bright light as many days as you can.

1. 6) Aim to limit the time you spend on the phone and Internet by 25 percent. For instance, resolve not to check email after a certain hour of the day. 

Article courtesy of Delicious Living's website, found here. Article written by Susen Enfield.

Ashwagandha (Withania somnifera) is an herb commonly used in ayurveda, the traditional medicine of India. Although it's not botanically related to ginseng, ashwagandha is often called "Indian ginseng" due to its supposedly rejuvenating effects.

Ashwagandha is regarded as an adaptogen (a type of herb said to strengthen your resistance to stress while enhancing your energy). Often used to boost the immune system after an illness, ashwagandha is also included in formulations that aim to treat these conditions:

• rheumatoid arthritis
• pain
• fatigue
• gastrointestinal disorders
• skin infections
• epilepsy

Ashwagandha Benefits

Research on ashwagandha is limited, but several studies have shown ashwagandha may be useful in addressing the following health problems:

1) Osteoarthritis

For a 2008 study, scientists tested ashwagandha's effects on human cartilage and found the herb may help protect against inflammation and cartilage damage associated with osteoarthritis.

2) Anxiety

In an animal-based study published in 2000, researchers found ashwagandha had an anti-anxiety effect similar to that of lorazepam (a medication used to treat anxiety disorders). The herb also appeared to ease depression.

3) Type 2 Diabetes

Ashwagandha may help normalize high blood sugar and improve insulin sensitivity, according to preliminary, animal-based research published in 2008.

4) Cancer

In a 2003 study, tests on human tumor cell lines revealed that ashwagandha may slow the growth of lung, breast, and colon cancer cells. Published in 2007, another study on human cells shows ashwagandha may inhibit tumor growth without harming normal cells.

How to Use Ashwagandha

Ashwagandha is available in capsules, powders, and tinctures, all of which can be found on our website. The herb is also commonly featured in adaptogen formulas, which may also contain other adaptogenic herbs like ginseng and rhodiola.

Is Ashwagandha Safe?

Although ashwagandha is generally considered safe, the herb may induce abortion when taken in very large doses. Therefore, pregnant women should avoid the use of ashwagandha.

Ashwagandha may also increase the potency of barbiturates (a class of drugs that depresses the central nervous system).

Article courtesy of Cathy Wong, writing for About.com's Alternative Medicine, found with sources, here.