Hardly anyone talks about it and yet depression is one of the most common diseases of all. Europe-wide, about 50 million people are affected by a depressive phase or depression at least once in their lives.

Even though depression is a common occurrence, this disease is very underestimated. Only a few people actually seek professional help. Often those affected do not even know what would help them or they fight with prejudices.

It is therefore important to speak openly about it. On the occasion of the European Depression Day on 01.10. , we have researched and summarised possibilities that can help you to get depression under control.

 

➤ Every 10th person suffers from depression at least 1x in their life!

 

Content:

• A depression has many faces
• How does depression develop?
• What is the function of serotonin in our body?
• How are depressions treated?
• How can you fight depression naturally?

A depression has many faces

• Tiredness and exhaustion
• The feeling of hopelessness and sadness
• Concentration difficulties
• Insomnia
• loss of interests
• appetite and digestive disorders
• Anxiety 
• thoughts of self-harm

How does depression develop?

Depression can have many causes. Whether stress, traumatic experiences, unresolved emotional problems, a lack of sunlight, hormonal imbalance or medication - the list is long.

However, one of the most important drivers for the development of depression is a low serotonin level. Serotonin is also known as the happiness hormone. The hormone has a great influence on our mood, our satisfaction and our overall well-being. If we have a low serotonin level, this leads to bad mood and in the long term even to depression. 

 

➤ The World Health Organization predicts that depression will be the second most common disease worldwide by 2020!

 

What is the function of serotonin in our body?

Serotonin is an important neurotransmitter and transports signals from one region of the brain to another. Serotonin is found throughout the body, which is why scientists suspect that serotonin is involved in a variety of physical and psychological bodily functions. Of the 40 million brain cells, most are directly or indirectly influenced by serotonin. These include brain cells that control mood, appetite, sleep, memory or sexual function.

Since the neurotransmitter cannot cross the blood-brain barrier (the boundary between blood circulation and brain), serotonin must be produced not only in the intestine but also directly in the brain.

✓ Food makes you happy - or does it?

In the intestine, serotonin is produced, for example, from tryptophan, the precursor of serotonin. There are some foods like bananas, eggs or walnuts that contain tryptophane. In fact, only a very small portion of the tryptophan ingested reaches the brain, too little in total to really increase the serotonin level.

✓ Happiness is in the brain

The happiness hormone serotonin is produced in the brain with the help of another natural neurotransmitter - 5 HTP(5 hydroxytryptophan). This easily crosses the blood-brain barrier and is converted directly into serotonin and melatonin in the brain. In contrast to serotonin tablets, 5 HTP, as a dietary supplement, passes from the intestine via the blood-brain barrier directly into the brain where it can be used for serotonin synthesis. In medicine, this has proven to be an effective therapy for treating depression. 

 

➤ Serotonin is our happiness hormone!

 

How are depressions treated?

Antidepressants are still prescribed as standard for depression. More than 50 million people worldwide take them regularly. Unfortunately, however, there is growing evidence that conventional antidepressants are much less effective and potentially more dangerous than people think. Possible side effects include impaired vision, nausea, insomnia, fatigue, anxiety and even increased suicidal tendencies. These are exactly the symptoms that antidepressants are supposed to treat.

 

➤ Antidepressants usually bring more disadvantages than advantages!

 

How can you fight depression naturally?

The good news is that there are also natural ways to effectively combat depression. According to studies, nutrition plays a particularly important role.

1) Eat a balanced, healthy and fresh diet. Studies have shown that the Mediterranean diet is a good choice, as it contains many healthy fats. Also avoid ready-made products. 

2) Dietary supplements can help you prevent and combat stress and depression. In particular, natural neurotransmitters and adaptogenic herbs can help:

• ✓ 5 HTP: directly increases serotonin levels in the brain
• ✓ GABA: calms the over-stimulated nervous system and thereby relieves symptoms such as depression, anxiety and sleep disorders
• ✓ Rhodiola Rosea: reduces stress symptoms and ensures that serotonin levels do not fall too low
• ✓ Vitamin D: increases the production of serotonin and is particularly useful in winter depression
• ✓ Probiotics: since serotonin is also produced in the intestine, intestinal health is directly related to our mood

3) Maintain existing contacts and build new relationships. Seek support in your immediate surroundings.

4) Exercise regularly. Sport helps you to let go and reduce stress.

5) Spend a lot of time in the countryside and in the fresh air.

6) Try essential oils that can help you relax.

 

➤ Combat bad mood and depression of course!

 

Mental illness can affect each of us - regardless of our circumstances.

If you suffer from depression, get help! Often depressions are not treated for a long time due to ignorance or shame. This should not be allowed! Many people struggle with it every day.

Conquer the depression and take your own well-being into your own hands!

 

PS: Anyone suffering from serious depression should always seek professional help, even with natural treatments. Never stop antidepressants without medical supervision and advice.

 

Sources (in English language):

Birdsall, T. C. (1998, August). 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Alternative Medicine Review, 3(4):271-80

Van Praag, H. M. (1981, March). Management of depression with serotonin precursors. Biological Psychiatry, 16(3):291-310

Cauffield, J. S. & Forbes, H. J. (1999, May-June). Dietary supplements used in the treatment of depression, anxiety, and sleep disorders. Lippincott's Primary Care Practice, 3(3):290-304

Anglin, R. E., Samaan, Z., Walter, S. D. & McDonald, S. D. (2013, February). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. The British Journal of Psychiatry, 202:100-7, doi: 10.1192/bjp.bp.111.106666

Deans, E. (2016, June). Microbiome and mental health in the modern environment. Journal of Physiological Anthropology, 36(1):1, doi: 10.1186/s40101-016-0101-y

Möhler, H. (2012, January). The GABA system in anxiety and depression and its therapeutic potential. Neuropharmacology, 62(1):42-53, doi: 10.1016/j.neuropharm.2011.08.040

Lydiard, R. B. (2003). The role of GABA in anxiety disorders. The Journal of Clinical Psychiatry, 64 Suppl 3:21-7

Amsterdam, J.D. & Panossian, A.G. (2016, June). Rhodiola rosea L. as a putative botanical antidepressant. Phytomedicine, 23(7):770-83, doi: 10.1016/j.phymed.2016.02.009