Winning over depression?

According to the World Health Organization (WHO), more than 350 million people suffer from depression today. They called on nations during the 20th anniversary of World Mental Health Day last October 10 to end the stigma often attached to the illness, leaving as much as 90 percent untreated.

What is alarming is that the incidence of depression is on the rise particularly in women.  On the positive end, more and more are seeking help for their condition. My 12-year-old confirmed that he has several classmates undergoing treatment and some even take prescription medicine. On a separate occasion, my daughter talked about how some girls are undergoing counseling. What is happening? Why is depression starting at such a young age? Some people blame it on social media and bullying.  Horrifying news about suicides, bullying, mass killings, violence abound. One can’t help but get torn by the emotional and mental trauma suffered by the teen victims. As a mother, I felt the pain of one mother crying in anguish and bafflement about how her son ended up as a violent bully when she vouched that he was brought up properly and nurtured with love. First step always starts with the recognition that one is indeed suffering from depression. WHO clarified that if symptoms of depression, like sadness, anxiety, and lack of energy that keeps you from functioning, normally last more than a few weeks, then one should see a specialist. Just like in any illness, early treatment yields the best result. Many factors can lead to depression such as social, psychological, biological, economic pressures, unemployment, disasters, and conflict.  You should be assessed by a mental health professional if you experience any of these depression symptoms for more than two weeks: persistent sad, anxious, or “empty” feelings; feeling hopeless; feeling guilty, helpless, or worthless; being irritable; losing interest in activities that you normally like and enjoy doing; being tired and having little or no energy; having difficulty concentrating or making decisions; having difficulty sleeping or sleeping all the time; eating too much or not eating at all because you’ve lost your appetite; having thoughts of suicide; having physical pain such as headaches, cramps, or digestive problems that do not respond to treatment. The neurotransmitter dopamine is associated with motivation and the reward and pleasure center in your brain. It is helpful in fighting depression symptoms like anxiety, loss of interest, and withdrawal. Low dopamine levels are indicated in the following: feeling depressed, flat, bored, and apathetic; low on physical or mental energy; feel tired a lot (have to push yourself to exercise); low drive, enthusiasm, and motivation; difficulty focusing or concentrating; easily chilled with cold hands or feet; tendency to put on weight too easily; need to get more alert and motivated by consuming a lot of coffee or other “uppers” like sugar, diet soda, ephedra, or coccaine.



I gathered tips from Livestrong.com, EverydayHealth.com, Naturalnews.com, and Reader’s Digest on how to boost these neurotransmitters naturally to help fight depression.



• Exercise. Research indicates that regular aerobic exercise may be as helpful in treating depression as some medication. Exercise boosts endorphins as well as dopamine. Light exercises like yoga or brisk walks can also be effective. In fact, experts caution that one should not over exercise to avoid depleting the feel-good chemicals. Regular activity combining cardio and strength exercises of 30 to 60 minutes three to five days a week is ideal. Exercise may help prevent depression which at times is caused by a chemical imbalance and low dopamine levels. While it is good to combine cardio, weights, and stretching, some also suggest that a group exercise class might be better.  The social support from other members or friends encouraging you when your energy is sagging will help you stay in course. A 2009 research revealed that college crews who rowed in synchronization had an increased rush of feel-good hormones compared with those who rowed alone

• Laugh. Oxford University published a study recently which stated that laughing with friends releases mood-improving endorphins. Think happy. Research shows that swapping negative thoughts out for happier ones can increase serotonin levels.

Kids laugh about 300 times a day compared to adults who laugh only about five times. Laughter improves our perspective. The seriousness of problems gets diluted by laughter which brings on an increased sense of energy.

Since laughter is considered as medicine, it is sometimes described as “inner jogging.” Research has indicated laughter’s positive effect on lowering blood pressure, reducing stress hormones, boosting immune function by raising levels of infection-fighting cells, release of endorphins or the body’s natural painkillers for a general sense of well-being.

 American journalist, author, and professor Norman Cousins created his own laughter-based, self-healing program after being diagnosed with a degenerative disease. He suffered adverse reactions to most of the drugs he was given and decided, with the consent of his doctor, to take matters into his own hands. He discontinued his medication and spent his days watching Marx Brothers films and episodes of the TV comedy show Candid Camera, as well as reading humorous books. He claimed that 10 minutes of laughing gave him two hours of drug-free pain relief. In time, he experienced a gradual withdrawal of symptoms and eventually regained most of his lost freedom of movement.



• Chocolates. Research has confirmed that a bit of cocoa treat can trigger the release of endorphins and improve mood. As a dark chocolate lover, I celebrate the fact that it  provides protection against heart attacks and strokes. The high content of polyphenols and other antioxidants in dark chocolate reduces inflammation, lowers blood pressure, reduces bad LDL cholesterol, boosts good HDL cholesterol, and protects the health of arteries. It also has chemicals that prompt the release of endorphins, the body’s pain-relieving and pleasure-promoting hormones.



 • Sunshine. Serotonin is the neurotransmitter that regulates sleep, reduces pain, and improves mood. Those with dangerously low levels of serotonin are at risk of depression and suicide. A simple way of boosting serotonin is staying outdoors and basking in natural sunlight. It is good to combine some exercise and sunlight, so go out and take a stroll in the morning or early afternoon. Sunlight stimulates the production of serotonin. An abundance of natural light will boost your mood and your energy.

Sunlight provides essential vitamin D, which is needed for proper immune function, bone growth, and calcium absorption. While too much sun exposure can cause skin damage, too little can lead to problems like vitamin D deficiency and depressive disorders.



 • Eat right; When you eat more tryptophan-rich foods like brown rice, cottage cheese, turkey, sesame seeds, milk, soy, and peanuts, you will increase your serotonin levels.  Raw almonds, sunflower seeds, and sesame seeds on salads and sandwiches can help increase dopamine levels. Ripe bananas are also a great source of dopamine quinine, in fact the bruised parts or small brown areas are the ones with the highest levels of dopamine. Make your plate colorful with a lot of fruits and vegetables. This antioxidant-rich foods eliminate free radicals which lower dopamine levels.

• Listen to music and get enough sleep. Researchers at McGill University reported that listening to music you like can lead to a release of dopamine.  It is therefore a great idea to work out listening to music you like.  Enough quality sleep not only gives the body ample time to recover and rebuild, lack of it disrupts hormone production and can keep the brain from producing enough serotonin.  Encourage a good night’s rest by scaling down activity, including watching television, and dimming the lights one hour before bedtime. Most people need at least seven hours of quality sleep to feel their best.

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Post me a note at mylene@goldsgym.com.ph or mylenedayrit@gmail.com.