Depression

Breaking The Grip of Depression

These suggestions are not intended to replace appropriate professional advice.  Please check labels and consult your pharmacist if you take prescription drugs. 

Serious depression and feelings of hopelessness require the guidance of a qualified practitioner. Mild to moderate symptoms of depression can be helped through some conscious lifestyle and dietary choices. Good mental and physical health happen by design.

A Diet for Healing and Balance

• 7-10 glasses of room temperature filtered or spring water. 
  
  
• Consume a diet that is 75-80% alkaline forming.  A chart is available.  Acidity makes you more vulnerable to depression.  Consider urine testing to monitor pH.
  
  
• Organic foods are the safest way to nourish yourself – a wise investment!
  
  
• Make fresh fruits, vegetables, raw seeds and nuts, bean, legumes, and whole grains diet mainstays.  Avoid wheat unless sprouted.

• Combine foods for optimum digestion: fruit on an empty stomach 30 minutes before other foods – starches and animal products require very different gastric secretions and should not be eaten at the same meal.
  
  
• Eat complete protein no later than lunch for better digestion of amino acids. 
  
  
• Fermented foods improve mood and balance pH. A healthy gut contributes to a healthy mind - look up the Gut-Brain connection!
  
  
• Have 1-3 tbsp ground flax, hemp or chia seeds for fatty acids and hormone balance.
  
  
• 1-2 cups of black coffee can increase serotonin and dopamine levels.

Basic Supplement Regimen – to prevent common deficiencies

• Bio-Strath provides all B complex vitamins, minerals, & antioxidants – reduces stress and fatigue, improves digestion, corrects pH.
  
  
• Vitamin C – anti-inflammatory, reduces anxiety and fatigue.
  
  
• Vitamin D – 8,000 IU for one month then reduce to upper limit of 4,000 IU - anti-inflammatory, a deficiency is associated with depression. Especially important for fighting the 'winter blues' (seasonal depression) during dark Canadian winters!
  
  
• Magnesium – an alkaline mineral that promotes overall balance, promotes calmness and sleep.
  
  
• Omega 3 fatty acids – necessary for healthy brain function.
  
  
• Probiotics – intermittent use to promote proper pH, digestion, immune function.

Special Care for Depression – Try one or a combination to see what works for you

• St John’s Wort has been studied for its effect on mild to moderate depression.  It increases serotonin levels, alleviates anxiety, decreases pain and has a beneficial effect on the lungs.
  
  
• Rhodiola has a long history in Europe and Russia for improving mood,  increasing endurance, and alleviating symptoms of depression.
  
  
• Holy Basil tea is an herb known in India as the Mother of All Herbs.  Holy Basil has an immediate effect of “lifting” the heaviness of depression.

• There are many homeopathic option for symptomatic relief i.e. Coffea is helpful when the mind is racing, Iamara is the grief remedy and can help when one feels weighed down with sadness. Ask one of our staff to help you choose an appropriate remedy.

• Circulating toxins due to poor digestion can exacerbate symptoms of depression. Use a full spectrum digestive enzyme with meals that are made of predominantly cooked foods to aid digestion.

Suggestions from Others Who Have Travelled This Path

• The importance of sunshine, fresh air and exercise cannot be overstated.  The Earth is continuously emitting a negatively charged field that’s good for our bodies and psyches.

• Keep all pathways of elimination open. Dry body brush to maintain healthy skin pore and encourage lymphatic drainage. Take sufficient magnesium and vitamin C to keep bowels moving easily.
  
  
• Yoga and rhythmic breathing release tension and develop an inner steadiness.  Breathe deeply, exhale thoroughly!
  
  
• Your thoughts and dreams foster your tomorrows.  The best way to guarantee a better future is to create it! 
  
  
• Self-help and health oriented reading can clarify your thinking and offer inspiration. Check out our Wellness on Purpose Program and Podcast!
  
  
• Journal to honour your feelings.  Time spent in self-reflection is never wasted.
  
  
• There are degrees of depression.  Get help if you’re overwhelmed.  We can recommend a Naturopath if you feel you would benefit from that support.

Remember: The best day of your life is yet to come. 

There are people you haven’t met yet and things you haven’t done. 

In some way, this experience is preparing you for greater things to come.

You will have a unique compassion and understanding for the suffering of others.

You are not alone.

*Revised December 2024