Natural Solutions for Depression
Presented By Dr. Marc Davis, DC
April - 2006

Despair, sadness, gloominess, misery, hopelessness, melancholy, dejection and anguish are just a few of the many ways depression manifests itself.

A wealth of scientific research shows that our minds and our bodies are intrinsically connected and function as a unified whole. Chronic pain leads to depression; depression magnifies pain’s intensity.

Emotions, especially depression, have a profound effect on the entire body – from the heart to the muscles. As part of our commitment to educating patients about natural alternatives, Dr. Davis has gathered research to explain how depression is linked to pain, along with some all-natural solutions to beat the blues.

Cause or Result?

Which comes first – depression or pain – is subject to dispute. However, what is certain is that chiropractic care reduces pain throughout the body, such as low back pain, neck and muscle pain and headaches, regardless of the cause.

Through highly specialized maneuvers, called chiropractic adjustments, Dr. Davis corrects vertebral subluxations, areas in the spine characterized by misaligned bones (vertebrae), which trigger pain throughout the body.

Low-Back Pain

Studies link low-back pain to depression. An analysis of 212 low-back pain patients documented that over one-third were depressed or emotionally distressed. The despondent subjects were more likely to endure disabling low-back pain – and three to four times less likely to benefit from intervention than cheerful patients. (Spine 2003;28:851-9)

Spinal Pain

Another analysis of 845 individuals determined that spinal pain was one of the chief determining factors for continuing episodes of depression. (J Clin Epidemiol 2003;56:651-8)

Musculoskeletal Pain

Research indicates that depression is also associated with aches and pains involving the muscles and skeleton (musculoskeletal pain), which chiropractic care alleviates.

One study enrolled 226 seniors, aged 70 and older, with a history of musculoskeletal pain severe enough to limit daily activities or necessitate bed rest. Volunteers who suffered the longest were more than two times as likely to struggle with depression, compared with their pain-free peers. (J Am Geriatr Soc 2003;51:1092-8)

Neck Pain

Neck pain is more than a pain in the neck; patients tell Dr. Davis it’s downright depressing. And research supports this conviction.

For instance, in one study, 568 subjects completed two questionnaires assessing neck pain after a 12-month analysis. Depression, distress, emotional problems and headaches were primary factors predicting long-term neck pain. (Spine 1999;24:1455)

Migraines

Research unmistakably links migraines and depression: depression triggers migraines and vice versa. Thankfully, chiropractic care does wonders for headaches and migraines – ending the vicious cycle of depression and pain.

In a hot-off-the-press study, researchers compared 496 migraine sufferers and 151 severe-headache subjects to 539 headache-free individuals. Investigators found that major depression significantly increased the chances a patient would develop migraine headaches. Conversely, having migraines amplified a subject’s odds of developing major depression. (Headache 2003;43:1015-17)

Carpal Tunnel Syndrome

Depression is linked with carpal tunnel syndrome (CTS). Fortunately, scientific studies show that chiropractic care may correct this common condition, which is characterized by pain and numbness in the wrists and hands.

One study, performed in London, assessed 36 patients with CTS and 37 patients with upper-limb pain disorder, a similar disabling malady.

Investigators found that the CTS patients reported higher levels of depression, sleep problems and physical fatigue than patients with upper-limb pain. However, both groups suffered elevated levels of anxiety, fatigue and sleep disturbance – symptoms that are strongly linked with depression. (J Rheumatol 2003;30:139-45)

Exercise

In the battle against the blues, analysis shows that exercise may be as helpful as antidepressant medication, without the harmful side effects.

A study of 156 subjects with major depressive disorder (MDD), who were 50 years of age or older, were prescribed exercise, medication or a combination of both.

Although patients receiving drugs showed faster initial results, after 16 weeks both exercise and antidepressants were “equally effective,” with “essentially identical” scores on depression tests. Researchers concluded that “an exercise training program may be considered an alternative to antidepressants for treatment of depression in older persons.” (Arch Intern Med 1999;159:2349-56)

Additional research shows that exercise may surpass antidepressants when it comes to preventing depression relapses over the long term. (Psychosom Med 2000;62:633-8).

Remember: Never discontinue taking antidepressants or any other medication without first consulting the doctor who wrote the prescription.

No Time for Exercise?

Are you pressed for time when it comes to squeezing in a daily exercise session? Remember, when it comes to exercise, something is better than nothing. Even short bouts of exercise diminish depression, say researchers in Germany.

The investigation included 12 patients, with an average age of 49, who suffered severe depression. All subjects appreciably improved after engaging in 30 minutes of exercise for only ten days. “Aerobic exercise can produce substantial improvement in mood in patients with major depressive disorders in a short time,” concluded the study’s authors. (Br J Sports Med 2001;35:114-7)

Depression and Diet

Feeling melancholy? A low-fat, balanced diet may just be the ticket to tranquility. Studies show that depressed individuals are more likely to have low levels of essential vitamins and minerals than their content counterparts.

Vitamin B12

For example, studies link vitamin B12 deficiencies with depression. A review of 700 women, 65 years of age and over, found that those with B12 deficiencies were more than twice as likely to be severely depressed compared with non-deficient subjects. (Am J Psychiatry 2000; 157:715-21)

Folate

Studies also associate folate deficiencies with depression. Researchers from Tufts University in Boston, MA, measured folate levels and depression symptoms in nearly 3,000 individuals between the ages of 15 and 39.

Subjects who met the criteria for a “lifetime diagnosis of major depression” had lower folate levels than their depression-free peers. The researchers concluded that “folate supplementation may be indicated during the year following a depressive episode.” (Psychosom 2003;72:80-7)

Skip the Sugar

High blood sugar or fluctuations in blood sugar may trigger depression symptoms. So skip processed foods, such as soft drinks, desserts, candy and sugar. And here are two more reasons to hold back: refined foods contain virtually no vitamins or minerals and are high in fats.

Avoid Alcohol

The expression “drown your sorrows” is the opposite of the truth: alcohol is a natural depressant and will only maximize misery. Drinking alcohol can affect moods for hours or even days later. To avoid feeling down-in-the-dumps, skip the cocktail or limit alcohol consumption to one glass per day.

Kick up the Complex Carbohydrates

If your sorrow is elevated by stress, opt for foods rich in complex carbohydrates. (Physiol Behav 2000;70:333)

Complex carbohydrates, as opposed to their simpler siblings, are essential for healthy diets. Complex carbohydrates are found in a variety of foods, such as whole grains, legumes (peas and beans) and other vegetables. Simple carbohydrates, which digest quickly, are usually low in nutritional value. These “simpletons” are found in refined sugars, white flour, white rice, pasta and processed snacks.

Seek Support

Positive social support reduces depression, while isolation bolsters the blues. Studies show that having a network of friends and family to rely on has profound mood-boosting potential.

Psychological counseling is another way to foster emotional support and leave depression behind. If you’re interested in giving therapy a try, ask your doctor for a referral to a qualified psychologist.

We’re Here for You

Your doctor of chiropractic is a tireless advocate for your emotional, as well as physical well being. Don’t carry the weight of your sorrow alone; let our office help you seek resources and strategies to fight it. Remember, depression doesn’t just disappear. Take action and take control! Schedule an appointment today to learn more about chiropractic and all-natural strategies for beating the blues.

Dr. Marc Davis adjusts patients at Davis Family Chiropractic, a thriving, wellness-oriented office located near Fred Meyer in Fisher’s Landing. To subscribe to Dr. Davis’s complimentary monthly newsletter “In Good Hands™”, call our office at (360 823-2225 and it will be delivered to your home.

Optimal Health University™ is a professional service of PreventiCare Publishing®. The information and recommendations are appropriate in most instances. They are not, however, a substitute for consultation with a health-care provider such as Dr. Davis. Copyright, 2006.

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