The drug-free antidote for depression

Lately, depression has been a health issue mentioned pretty heavily in the news following the shocking suicides of two American cultural icons, Anthony Bourdain and Kate Spade.

So today, I wanted to take a moment to address this particular mental illness and an inexpensive, natural solution available to those suffering from depression.

First, let’s talk a little about this illness itself. They are varying degrees of depression:

• Mild:
o Less interest in activities you once enjoyed
o Constant irritability
o Reduced motivation in work, school, home, or social life
o These symptoms normally go undiagnosed because many people don’t consider it “bad enough” to seek treatment.

• Moderate:
o Reduced or no interest in normally pleasurable activities
o Feelings of low self-worth
o A lack of motivation, where simple activities begin to require a great deal of effort or become neglected
o Symptoms of mild depression are amplified and begin causing real problems at work, home, or in school.

• Severe:
o Delusions
o Feelings of worthlessness, hopelessness, or despair
o Hallucinations
o Suicidal thoughts or behaviors
o Self-harm
o Symptoms are severe and noticeable, especially to loved ones

The most commonly diagnosed type of depression ranges from mild to moderate. But just because a type of depression doesn’t qualify as “severe” doesn’t make it any more tolerable. Even mild depression can have a drastic effect on your quality of life.

So it’s no wonder why millions of people turn to antidepressant drugs that promise an effortless escape from the hopelessness of depression.

But taking an antidepressant can sometimes cause more harm than good. And the problems associated with these drugs can reach far beyond standard potential side effects like insomnia, agitation, and sexual dysfunction.

In the past few months, research has identified three alarming ways antidepressants can negatively impact your health.

Just a few weeks ago I told you about a phenomenon called “discontinuation syndrome”, where antidepressant users develop such severe reactions after going off of their medications that they give up and continue using the drugs indefinitely. For those determined to stop using them, tapering off of the drugs to minimize withdrawal effects can be a months-long ordeal. But discontinuation syndrome is far from the only serious effect associated with antidepressants.

In a new study from the UK, researchers have confirmed a significantly higher dementia risk in those who used anticholinergic antidepressants (like doxepin or amitriptyline) for more than four years. (Anticholinergic drugs block acetylcholine, the neurotransmitter that sends signals to the nervous system.) As I mentioned in a recent article, dementia is a risk with all drugs in the anticholinergic drug class.

And this past October, a University of Maryland team confirmed that prolonged use of selective serotonin reuptake inhibitors (SSRIs) sharply increases type 2 diabetes risk. (Last fall, I spoke about how the use of SSRIs can prompt reduced insulin secretion.)

Any one of these grueling conditions would be enough to send you running for the hills as soon as your doctor reaches for the prescription pad.

But there’s some good news about depression relief.

As a new study from Ireland’s University of Limerick shows, it is possible to combat depression without drugs and without side effects.

The Limerick team conducted a meta-analysis of 33 clinical trials that tracked the effects of resistance exercise training (RET) in nearly 1,900 participants. (Here in the U.S., we refer to the RET method more commonly as “strength training” or “weightlifting.”)

The researchers found that depressive symptoms were significantly reduced regardless of the volunteers’ health status, the total amount of RET assigned by the study, or the level of strength improvement.

And, even better, analysis of random clinical trials found shorter workouts offered even more symptom relief than longer sessions.

Researchers say they need more research to nail down the details, like how various types of strength training exercises affect depression. I’ll report back with any new developments that come out.

But in the meantime, there’s no reason you can’t put these findings to work starting today.

Granted, exercise isn’t a miracle cure. Nor is it a magic wand that can wave away all depression.

But as this research showed, spending just 45 minutes a day lifting weights might be enough to help you bounce back from the “funk” mild to moderate depression can cause. Without all the potentially harmful effects from prolonged antidepressant use.

Of course, if you’re currently on medication to treat depression, you should consult with your doctor before making any changes to your current regimen.

And if you or a loved one are struggling with severe depression and are experiencing suicidal thoughts, call the National Suicide Prevention Lifeline right away at 1-800-273-8255. It’s available 24 hours a day, seven days a week. Someone will always be available to help.

SOURCES

jamanetwork.com/journals/jamapsychiatry/article-abstract/2680311?redirect=true
Association of Efficacy of Resistance Exercise Training With Depressive Symptoms
Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials
JAMA Psychiatry
May 9, 2018