It appears that the prevalence of depression is higher than ever globally. The World Health Organization (WHO) estimates that around 350 million individuals of varying ages suffer from this mentally debilitating condition.
Depression can fundamentally alter your brain, modifying neural pathways and synapses, and reducing the size of the hippocampus, which is responsible for regulating emotions and memory. This can lead to a mental fog and exhaustion, as your brain has to exert more effort to process information and emotions. Such mental strain can impact every aspect of your life.
Depression often results in feelings of disconnection from the world, helplessness to effect change, and being paralyzed by internal thoughts. Many people, regrettably, resort to prescription drugs for temporary relief, despite the uncertainty surrounding their long-term effects. However, natural remedies can be a more effective and safer alternative to medication.
In this discussion, we will explore how depression changes the brain and discuss natural methods to potentially reverse these changes. With determination and willpower, it is possible to reclaim your life through simple lifestyle adjustments and shifts in mindset.
HOW DEPRESSION CHANGES YOUR BRAIN (AND WAYS TO REVERSE IT)
A landmark study by an international team of researchers has found that individuals with depression typically have a smaller hippocampus.
The team analyzed brain MRI data from approximately 8,930 people worldwide, 1,728 of whom had major depression, while the remaining 7,199 did not.
They discovered that 65% of those with depression had a reduced hippocampus size. Notably, this reduction was not observed in those experiencing their first depressive episode, indicating that hippocampal shrinkage may result from recurrent depressive episodes.
Prior research had noted hippocampal shrinkage, but the direction of causality remained unclear. This study clarifies that depression precedes the reduction in hippocampal volume, suggesting that depression can lead to brain changes.
Co-author Professor Ian Hickie elaborates:
“[The] more episodes of depression a person had, the greater the reduction in hippocampus size. So recurrent or persistent depression does more harm to the hippocampus the more you leave it untreated.
This largely settles the question of what comes first: the smaller hippocampus or the depression? The damage to the brain comes from recurrent illness…
Other studies have demonstrated reversibility, and the hippocampus is one of the unique areas of the brain that rapidly generates new connections between cells, and what are lost here are connections between cells rather than the cells themselves.
Treating depression effectively does not just mean medicines. If you are unemployed, for example, and then sit in a room doing nothing as a result, this can shrink the hippocampus. So social interventions are just as important, and treatments such as fish oils are also thought to be neuro-protective.”
Regarding hippocampal shrinkage, it's worth noting the pioneering research by scientists and the Institute of HeartMath, which investigates the heart-brain connection. Emotions are encoded in the heart's electromagnetic field, and the heart can send signals to the brain that influence responses. Researchers have discovered that negative emotions can induce chaos in the brain.
Understanding that emotions significantly influence brain response to stimuli, it's important to address a prevalent misconception about depression. Contrary to common belief, the 'chemical imbalance' theory of depression is not supported by scientific evidence.
A paper by Jonathan Leo, Associate Professor of Neuroanatomy at Lincoln Memorial University, states:
“the cause of mental disorders such as depression remains unknown. However, the idea that neurotransmitter imbalances cause depression is vigorously promoted by pharmaceutical companies and the psychiatric profession at large.”
Moreover, as stated by Dr. Joanna Moncrieff, a British psychiatrist and author:
“Of course, there are brain events and biochemical reactions occurring when someone feels depressed, as there are all the time, but no research has ever established that a particular brain state causes, or even correlates with, depression. . . . In all cases studies yield inconsistent results, and none have been shown to be specific to depression, let alone causal. . . . The fact that more than 50 years of intense research efforts have failed to identify depression in the brain may indicate that we simply lack the right technology, or it may suggest we have been barking up the wrong tree!”
Most drugs designed to treat depression claim that depression is caused by low levels of serotonin in the brain. Yet, past research has not definitively concluded this. Often, pharmaceutical companies exploit public misconceptions about the illness for their benefit.
“The serotonin theory is simply not a scientific statement. It’s a botched theory – a hypothesis that was proven incorrect.” – Dr. Joseph Mercola
The chemical imbalance theory does not fully explain depression, and the effectiveness of drugs in treating it is debated. A 2009 University of California review presented evidence challenging pharmaceutical companies, revealing that a third of patients on antidepressants do not show improvement, with many remaining depressed.
While many report benefits from antidepressants, distinguishing these from placebo effects is challenging. It is known that depression can shrink the hippocampus, yet this can be reversed. Mental health is heavily influenced by our thoughts and emotions, and conventional medicine does not always provide significant recovery.
Given the lack of solid evidence for the chemical imbalance theory, the rationale for using drugs that alter brain chemistry is questioned. Perhaps focus should shift towards lifestyle actions that can effect real improvements in mental and physical health, avoiding harmful side effects.
Strategies to Reverse Depression
1. CHANGE YOUR THOUGHTS.
The brain is capable of changing and adapting based on our thoughts and emotions, which in turn affect how we perceive stimuli. It is highly malleable and can form new synapses and pathways based on new knowledge, skills, or thought processes. Essentially, our thoughts significantly shape our brain chemistry and, consequently, our reality. The mind's immense power is illustrated by the following study.
A 2002 study from the Baylor School of Medicine, published in the New England Journal of Medicine, involved patients with severe knee pain and divided them into three groups. Many surgeons are skeptical of placebo effects as a substitute for surgery, but this study challenged that belief. The first group underwent a procedure where surgeons shaved the damaged cartilage in their knees. The second group had their knee joint flushed out to remove materials that could cause inflammation, a common treatment for severe arthritis.
The third group underwent a "sham" surgery; doctors sedated the patients, made incisions, and simulated a real surgery by splashing salt water on the knees. They then stitched the incisions as they would normally. All groups participated in the same rehabilitation program, and researchers discovered that the placebo group improved just as much as the other two groups.
If the brain can convince us that we've undergone knee surgery to alleviate pain, why can't we harness this power to treat depression? It's possible; it requires willpower and dedication to change our thought patterns. Simply altering a few thoughts each day by directing your focus can significantly aid in reversing depression.
2. EAT HEALTHY
Generally, it's best to avoid processed, GMO, or highly refined foods. Opt for nature's bounty to reap the maximum health benefits from your diet; choose raw, organic fruits and vegetables, along with raw, unsalted nuts and seeds when possible. To maintain brain health, eliminate or significantly reduce sugary, processed, and altered foods. Additionally, try to limit the intake of white flours, sugars, breads, and other grains. The connection between your brain and your stomach is stronger than you might think, so for a clear mind, focus on a clean diet.
3. EXERCISE
Exercise is one of the most effective, yet underutilized, treatments for depression. Research has demonstrated that a lack of exercise can lead to depression. For instance, an article by Dr. Mercola states:
"Women who sat for more than seven hours a day had a 47 percent higher risk of depression than those who sat for four hours or less. Women who did not engage in any physical activity had a 99 percent higher risk of developing depression compared to those who exercised. Exercise is, indeed, one of the most potent yet underutilized treatments for depression."
4. ADOPT A MINDFULNESS PRACTICE
Lastly, taking care of your mind is essential for its proper function. Numerous studies have established a connection between positive mental health and practices like meditation or other mindfulness exercises. By concentrating on the present moment and immersing yourself in the uninterrupted bliss that each second of meditation provides, you can rewire your brain and alleviate depression. In fact, many studies have shown that meditation can be as effective as medication in treating depression.
Source: powerofpositivity
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