Depression
Coping with such a wide array of symptoms, it’s no wonder that depression can be diagnosed. The main symptoms of depression include feeling miserable and sad, crying for no reason, feeling exhausted with a real lack of energy, feeling easily overwhelmed and as if even the smallest task is impossible. Other symptoms include feeling anxious, not wanting to socialise with other people, an inability to think clearly, mood swings, not enjoying things you used to enjoy, feeling like a failure or a burden to other people, lack of self-confidence, low self-esteem, feeling as though life is not worth living, difficulty sleeping or having disturbed dreams. Depression can even manifest itself in physical aches and pains.
You do not have to have all of the above symptoms to be diagnosed with depression, and if any of the above applies then you MUST discuss it with your GP.
One of the main causes of depression is low serotonin levels in the brain, which is a very common factor amongst people with Fibro and Chronic Fatigue. Serotonin is a neuro-transmitter, made from the amino acid Tryptophan, which helps to relay messages from one area of the brain to the other. It influences mood, appetite regulation, memory, pain perception, sleep, migraines and temperature regulation, amongst others. Serotonin can also affect the functioning of muscles and the cardiovascular system.
The good news is there’s plenty that can be done to help. Your GP may recommend an anti-depressant, the most common ones used are amitriptyline (classed as a tri-cyclic anti-depressant and is also used for insomnia) or citalopram which is an SSRI (selective serotonin re-uptake inhibitor) and can quickly boost serotonin levels.
Low levels of B vitamins, especially B12 and B6, can also contribute to depression and cognitive function because they play a vital role in serotonin production.
Diet once again is a factor to consider and proteins contain high levels of tryptophan. Essential fatty acids play a vital part in brain health, hormonal and mood regulation so either consider taking a fish oil supplement or make sure you incorporate plenty of the ‘good fats’ in your diet. Avoid caffeine, sugar and alcohol as they provide a temporary high but actually deplete the body of vital hormones and vitamins.
L-Theanine is an amino acid which promotes a feeling of relaxation but doesn’t affect mental alertness. Calcium and magnesium levels are also highly important for relaxing nerves and muscles and magnesium helps activate the b-vitamins needed to produce serotonin.
The most popular supplements recommended are St Johns Wort or 5-HTP, but neither of these should be taken without medical supervision and must never be taken in conjunction with any other medications or supplements for depression.
Exercise is a natural stimulator of good mood hormones including serotonin and dopamine, so trying to exercise for 20 minutes each day will automatically release these ‘feel-good’ hormones. Massage has also been proven to increase serotonin production and decrease cortisol levels (the stress hormone).
It is also vital to focus on emotional healing and tackle the root cause of your own depression as there are usually other underlying factors. Cognitive Behavioural Therapy (CBT) is a very effective counselling technique which can help you to identify issues and change your way of thinking. CBT offers coping mechanisms, and can help teach you how to identify stress factors.
Prolonged periods of stress increase the body’s production of adrenaline and cortisol, which both interfere with serotonin levels. It can be very hard to make lifestyle changes, and it’s very easy to say “I can’t. I haven’t got time.” But it’s so important to make sure you add more relaxation time into your week. Even getting out in the sunshine for 20 minutes (or using bright light therapy) can boost the body’s production of serotonin, which in turn converts to melatonin and can aid restful sleep. An immediate mood booster!