The latest research suggests that many different underlying imbalances can cause depression. These include:
- gut issues
- nutritional deficiencies
- hormonal changes
- sleep deprivation
- and other factors that drive inflammation in the brain.
Pharmaceutical treatments for depression are often not effective because they fail to correct these root issues. At best they only mask the symptoms of depression.
In my practice, I address each of these underlying factors so that I can help my patients heal from depression naturally.
Who might benefit from this approach?
Anyone! This program will help you have the healthiest brain possible, even if you have not been diagnosed with a mood disorder.
If you have not responded to medications or do not wish to start medications, this is the program for you.
Do I have to stop taking my medication for depression?
No. This approach to brain health can make your medication work better. And it may help you wean off of your medication in the future. The goal is for you to make sustainable lifestyle changes to support your mental health. Many people are able wean off of their medications after their mood has been stable for at least 6 months. But the choice to use medication is always yours.
What does this treatment entail?
Each individual is unique and will need a different approach to treatment. But there are some common factors that every brain needs to heal from depression. These factors are the essential foundation for treating depression without medication:
1. Nutrients & antioxidants
The brain is dependent on specific vitamins and minerals to function. Unfortunately many of these nutrients are often deficient in the Canadian population. Some of the most important ones are: Vitamin D, B vitamins, minerals such as zinc, iron and magnesium, and a variety of antioxidants found in plant foods. A diet rich in these nutrients lowers the risk of depression and cognitive decline.
Testing is available at my clinic to ensure that you have optimal levels of these nutrients for brain health. Should deficiencies be identified, I offer nutritional coaching and guidance on supplementation.
2. Happy Gut
The past 5 years have seen an explosion in research connecting the health of the brain to the health of the gut. We now know that there is a link between certain types of bacteria in the gut and increased risk of depression and anxiety. I work with my patients to help cultivate a bacterial population in the gut that optimizes mood.
Low stomach acid and food sensitivities can also contribute to depression.
3. Stable blood sugar
Your brain requires a steady supply of glucose (sugar) for energy and mood. Not too much and not too little. A diet high in processed sugars can increase the risk risk of depression. And low blood sugar can contribute to anxiety. One of the most simple yet effective strategies for treating mood is to maintain stable blood sugar levels throughout the day.
4. Healthy fats
The human brain is 60 percent fat. It follows that healthy fats are critical for the brain’s ability to perform. The omega-3 fatty acids (found in fish and algae) are especially important for the brain. These healthy fats are often deficient in the Western diet. Low levels can contribute to inflammation and depression. So I often suggest that my patients supplement with a high quality omega 3 oil.
→ Note: It is important to choose an oil that has been tested for oxidation and heavy metals. Fish is also a great source of omega-3 fats. But make sure you choose small fish like salmon to avoid high levels of mercury exposure.
5. Regular exercise
Exercise boosts our natural feel-good endorphins, and improves neuroplasticity, the brain’s ability to remodel itself. Extensive research shows that exercise is an effective treatment for depression. The most important factor in determining how successful exercise will be in treating depression is how often you do it. So focus on getting some exercise every day and don’t worry too much about the intensity or duration when you are first getting started.
6. Emotional Safety
Trauma of all kinds at any time of life can increase your risk of developing depression. I allow time and space for emotional healing in our visits. And I have a fantastic team of counsellors that I refer out to as needed.
How long does it take to recover from depression?
Every person is unique and their response to treatment will be different. Most of my patients who follow the dietary and lifestyle changes suggested see some improvement in energy and mood within 6-12 weeks.
This is consistent with the findings of the first ever randomized control trial to looking at the effects of dietary improvement on mood. This trial published in 2017 used a mediterranean style diet to treat depression. After 12 weeks, one third of the participants with depression had seen full remission of their symptoms.
It is important to remember that this is not a quick fix. Recovering from depression requires consistent changes over time.