While there are some chemical & hormonal imbalances associated with depression, I think a lot of aspects of modern life directly contribute to the increasing diagnoses. Our environments do not facilitate meaning, creativity, purpose, or true connection. Over time, our bodies can start to see this as a stressor. A 2018 study found that environmental enrichment (ie: enhancing surroundings and experiences) is a beneficial intervention for reducing anxiety, fear, and stress.
There is no magic bullet for depression. I don’t necessarily think depression is something that needs to be suppressed medically. We have to innocently observe the state of our life. Whether it’s environmental stressors, hormone imbalance, nutrition, sunlight, etc., it’s time to look deeper.
To treat depression, we usually need to change the environment.
- Sunlight in the morning, at lunch, and sunset.
- Spend time in nature. We were designed to live closely with nature. Any separation from the natural world can increase perceived stress on the body, depression, and anxiety.
- Write down your thoughts on paper without editing or filtering. Although verbalizing thoughts to someone else can help, we sometimes outsource their ability to make meaning from our own thoughts. Writing forces us to organize what is happening in our mind and self-reflect.
- Significantly limit news or technology.
- Join a sport. Tennis helps release anger, run clubs are a great way to meet people, boxing teaches you how to fight for yourself.
- Develop a non-verbal hobby, something creative to give your mind a break.
- Focus on creating. A lot of anxiety is due to action. Putting your work out into the world can help move stagnant energy and give purpose.
- Read ancient books (physical copies not on phones or tablets). Channeling the wisdom of the past helps us find deeper meaning from timeless ideas, free from modern distractions.
- The ego likes the known, even if the known is suffering:
- Ask yourself: What is the resistance between you and the thing that you want?
- Have faith that there’s something beautiful waiting for you.
- This is the hero’s journey.
- Our weaknesses give us a chance to be brave.
- Speak to yourself with love, just like you would to your mother or friend.
Some physical interventions:
High dose thiamine: A study from the University of Cambridge found that patients with severe depression had hypometabolic regions in the prefrontal cortex—the area responsible for decision-making, emotional regulation, and motivation. This region showed an impaired ability to use glucose, which is essential for brain health. Since thiamine is a key cofactor in glucose metabolism, high doses may help restore metabolic function and restore energy into the brain.
Thyroid hormone (T3): A study in JAMA psychiatry found that many depressed patients also had hypothyroidism. More than two-thirds of mildly depressed patients—and almost all moderately and severely depressed patients—had low T3 levels. TSH was elevated in almost 55% of the patients.
Improve digestion: Gut inflammation can increase serotonin levels (nearly 90 percent of serotonin is made in the gut). This is because one of serotonin’s main roles is to stimulate peristalsis, the movement of food through the digestive tract. When digestion is impaired serotonin production can become excessive, leading to gut motility issues, bloating, and increased stress/excitatory signaling to the brain via the gut-brain axis. Excess serotonin in circulation can contribute to anxiety, fatigue, and mood imbalances. Some tools to support digestion:
- Coffee
- Magnesium
- Sodium / potassium
- Glycine
- Insoluble fiber (raw carrots)
Cyprohepatdine: An antihistamine that also acts as a serotonin receptor antagonist, meaning it blocks serotonin receptors. It reduces serotonin’s excitatory effects, which contributes to its calming and anti-anxiety properties
DHEA: DHEA-S levels are low in depressed patients, and DHEA supplementation has been shown to improve depression for patients
Progesterone & pregnenolone: Soothing neurosteroids that protect the brain from stress, anxiety, and depression. Both progesterone and pregnenolone enhance GABA, the brain’s primary calming neurotransmitter, which helps reduce excitability and promote relaxation. They also block the effects of cortisol and block estrogen. Estrogen excess has been linked to suicidal depression, lethargy, irritability, aggressiveness, anxiety, forgetfulness, and confusion. One study found that estrogen amplifies the stress response in areas of the brain most closely associated with depression and other stress-related mental illnesses (J Affect Disord, 2003). Both progesterone and pregnenolone can block these effects.
Red light therapy: “For both seasonal and nonseasonal depression, the effectiveness of light therapy is approximately the same as antidepressant medications, or popular forms of psychotherapy such as cognitive behavioral therapy,” says Dr. Richard S. Schwartz, associate professor of psychiatry at Harvard Medical School. Although evidence varies from study to study, each of these different therapies reportedly improves symptoms in between 40% to 60% of people“ (Corliss, 2022).
Magnesium: enhances GABA, calming the nervous system and reducing stress. It balances cortisol, prevents overstimulation, and supports ATP production for brain energy.
Aspirin: in a few studies, aspirin has been shown to decrease neuroinflammation and improve stress related to depression and anxiety.