Depression Overcoming.

There's good news for most people with depression overcomming  the constant sad and empty feelings, the loss of pleasure in the ordinary activities of life, the disruptions of appetite and sleep. You don't need to take antidepressant drugs to start feeling better."If people change their lifestyles, particularly their nutritional intakes and their levels of exercise, they can often resolve depression without drugs," says Joel Robertson, Pharm.D., president of the Robertson Institute in Saginaw, Michigan.Of course, people who are severely depressed, particularly those who are having suicidal thoughts, should see a doctor immediately and may need a period of medication to control their problem. For most people, however, alternative remedies are a good way to deal with depression, says Dr. Robertson.

5-HTP: Acts like Prozac
Are you mildly depressed? Take the supplement 5-hydroxytryptophan (5-HTP) before you try prescription antidepressants, says Othniel Seiden, M.D., a physician in Denver. That's because this supplement is thought to work the same way as fluoxetine (Prozac) and similar antidepressant drugs such as paroxetine (Paxil) and sertraline (Zoloft): It increases levels of serotonin, a brain chemical that fights depression. Start with 100 milligrams of 5-HTP at bedtime, says Dr. Seiden. If you don't notice any positive results after 3 days-if you're not feeling less depressed and sleeping better-increase the dosage to 200 milligrams, taking 100 milligrams when you wake up in the morning and 100 milligrams before bed.

If there is still no change in your mood after 3 days at 200 milligrams, increase the dose to 400 milligrams, divided equally between morning and night. If you still feel depressed at this point, discontinue the nutrient. It's unlikely to help you. (Although 5-HTP is very safe, Dr. Seiden says not to take dosages higher than 400 milligrams.)

It's safe to take up to 400 milligrams for several weeks after you're feeling better, then try to reduce the dosage. If your symptoms do not recur, wean yourself off completely.
SAM - E: An Effective Antidepressant

The supplement S-adenosylmethionine (SAM-e) can be just as effective in treating depression as tricyclic antidepressant drugs such as imipramine (Tofranil) and amitriptyline (Elavil), says Jonathan Zuess, M.D:, a psychiatrist at the Good Samaritan Regional Medical Center in Phoenix.
The supplement is synthesized from the amino acid methionine, and it is believed to improve "methylation" in the body, a process that increases the effects of neurotransmitters, including serotonin. Dr. Zuess recommends 1,600 milligrams of SAM-e a day.

FATTY ACIDS: Fishing for Health
Studies show that people who eat large amounts of fish have one tenth the rate of depression as people who don't-and the reason is probably eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two forms of fat (or, more technically, omega-3 fatty acids) that are present in fish, Dr. Zuess says.
Scientists don't know exactly how omega-3's protect against depression, but they do know that the fats are important to health of neurons, or brain cells. To get sufficient omega-3's to battle depression, Dr. Zuess recommends taking approximately 10 grams a day of DHA and EPA, which usually amounts to about 30 fish-oil capsules daily. Take them in divided doses with meals. This remedy is safe for long-term use.

ST. JOHN'S WORT: An Uplifting Herb
Mild and moderate depression respond well to the herb St. John's wort, says Hyla Cass, M.D., assistant professor of psychiatry at the University of California, Los Angeles, School of Medicine.

What can you expect when you take the herb? "Within a week to 10 days, many people notice improved sleep, followed by improvements in appetite, energy levels, and physical well-being," says Dr. Casso "By the second or third week, there may be a reduction in emotional symptoms, with less anxiety, a more positive mood, and a greater sense of peace. "While it can work fairly quickly in some people, don't expect instant results," she says. "It can take up to 6 weeks to reach its full effect." How much should you take?

"The best dose is the lowest dose that works for you," says Dr. Casso Start with 300 milligrams a day and increase by 300 milligrams every few days until you reach the full dose of 900 milligrams. Take your daily dosage in three doses, one with each meal. You can continue taking St. John's wort for several months, since long-term use appears to be safe, says Dr. Casso St. John's wort comes in capsules, tablets, or tincture standardized to contain 0.3 percent hypericin. While there are many other compounds in the extract, this is used as a marker to ensure consistency.

MAGNET THERAPY: An Ancient Chinese Remedy
Various acupuncture points are thought to help remedy depression, says Rosa Schnyer, an acupuncturist in Tucson. You can give yourself a longer treatment by taping magnets over the points and wearing them for 4 to 8 hours at a time, says Schnyer.

To help counter depression, put one magnet on the point called LI4, located on the top of the hand between the thumb and the index finger, at the highest spot on the muscle when the thumb and index finger are close together, says Schnyer. The second point, LV3, is on the top of the foot between the first and second toes and about 2 inches from the web, toward the body. Women should use the hand point on the right side and the foot point on the left; men should use the left hand point and right foot point. (For the exact location, see An Illustrated Guide to Acupressure Points on page 638.) "These points calm the mind and settle the spirit," says Schnyer. She says to use magnets of 400 to 800 gauss (the unit of measurement for magnets), taping them on the body with first-aid tape and leaving them on for as long as you'd like. (Refrigerator magnets aren't strong enough.)

FLOWER ESSENCES: Peel the Light
Flower essences are not the same as herbal remedies, says Patricia Kaminski, cofounder and co director of the Flower Essence Society based in Nevada City, California. They are "soul medicine," allowing the person to become aware of and outgrow negative thoughts and feelings that can block the soul's full expression of creativity and love. "Many of us are unable to feel light as our spiritual essence, so the soul feels dark and heavy," Kaminski says. "St. John's wort flower essence helps us to feel the light in ourselves, to feel connected to a higher source of spiritual identity." Take four drops of St. John's wort essence under your tongue four times a day. Most flower essences are used for about a month at a time, Kaminski says.
Here are some of her other recommendations for flower essences that can help relieve depression. As with St. John's wort, take four drops four times a day. You can use more than one remedy at a time.
. Scotch broom, for severe pessimism-the feeling of "What's the use?" or that the entire world is against you in some way. Gentian, for people who experience discouragement or defeat easily, such as a student who gets a low grade and finds it hard to resume his studies . Wild rose, to help depressed people recapture their ideals and drive and their enthusiasm and spirit of giving

Things to Do Today
In addition to the alternative remedies above, things that you do every day, such as how much time you spend outdoors, how much you exercise, or what music you listen to, can play a role in beating depression.

LIGHT: Your Day in the Sun
Your body needs sunlight; getting too little can disturb the production of key hormones and brain chemicals, triggering depression. The solution: "Light up your life," says Dr. Zuess. The best way is to spend 30 minutes outdoors every morning before noon, when the light is brightest. If you can't do that, at least be outside sometime during the day for a minimum of 15 minutes.

EXERCISE: A Universal Prescription

The changes in brain chemistry provoked by exercise appear to parallel those of the major antidepressant drugs, says Keith W. Johnsgard, Ph.D., professor emeritus of psychology at San Jose State University in California.

"An hour a day of exercise 7 days a week is my universal prescription for people who are depressed," he says. For the best antidepressant results, walk outside for an hour a day in the early morning, says Dr. Zuess.

MUSIC: Tune Out Unhappiness
"Music lifts depression," says Dr. Zuess. Based on scientific research, he recommends Vienna waltzes and Mozart's piano concertos, or any gentle, melodic music with upbeat lyrics.