Acupuncture can help relieve symptoms of depression
A couple of recent studies have highlighted the benefit of acupuncture in the treatment of depression. It’s important to note that these studies looked at acupuncture in conjunction with ‘usual care’ (medications) and not as a replacement to regular treatment.
A recent study out of the University of York (UK) demonstrated that adding acupuncture or counseling to usual care (medications) created a significant reduction in depression stores for patients over usual care alone. This study indicated that taking an integrative approach to treatment is better then taking medication alone. There were no adverse effects from adding the acupuncture or counseling treatment.
Another study out of Sweden showed similar results. Patients were divided into groups based on conventional therapy alone, acupuncture, or integrative treatment (conventional therapy + acupuncture). Scores on the Hospital and Depression scale decreased significantly more in the acupuncture group and the integrative group versus the conventional treatment group. Measurements were done at four and eight weeks after treatment.
As the sunlight fades and the winter days get shorter and darker, I’ve been seeing an increase in patients with chronic depression who are reporting an increase in depressive symptoms. Patients with pre-existing depression may be more prone to a type of depression known as Seasonal Affective Disorder (SAD) during the winters.
Seasonal Affective Disorder typically occurs around the same time each year-usually in the fall and winter. The onset is linked with the days becoming darker and shorter – i.e. periods of less sunlight. While there is no specific known cause of SAD, some theories point to drops in serotonin levels, melatonin levels and a disruption of our internal clock (circadian rhythm)- all due to the changes in sunlight exposure.
Let’s take a look at some natural remedies to help you cope with depression and Seasonal Affective Disorder.
Another potential issue is a deficiency of Vitamin D. In a study conducted at the University of Texas Southwest Medical Center, it was found that: “ low vitamin D levels are associated with depressive symptoms, especially in persons with a history of depression.”
Those patients I mentioned earlier with depression have recently been diagnosed (via blood test at their doctors) as Vitamin D deficient. I’ve written in the past about the importance of Vitamin D (add link) here but I’ve cut and pasted (lazy, I know). the important stuff:
Food sources of Vitamin D include cod liver oil, fatty fish (salmon, tuna), eggs (yolks), and dairy products. Many cereals (which I don’t recommend eating) are now fortified with Vitamin D, which means the Vitamin D is added into the product.
Certain diets may limit the amount of Vitamin D we can obtain through our diet. Those who are lactose intolerant, ovo-vegetarians or vegans may have difficulty getting enough Vitamin D through their diet. Patients with nutrient absorption difficulties (ie: celiac patients) may have difficulty obtaining Vitamin D through their diet. Obesity is also a factor as excess fat cells store more of the vitamin and alter how much is released into the blood stream.
When looking for a Vitamin D supplement, look for Vitamin D3 –Cholecalciferol- this is the form of Vitamin D produced from sunlight. Check labels as well to see if any additional vitamins have been added to the supplement. For instance, patients on blood thinners need to be cautious about supplements with Vitamin K, as this could lead to bleeding issues.
Light boxes are available over the counter or online. You want to look for a light box that is specific for the treatment of SAD, as some light boxes are used for skin condition. Your light box should emit as little UV light at possible. Look for a light box that emits white light- as the research indicates this is safer for your eyes. The light box is typically placed within 2 feet of you so look for a size/shape/style that fits your needs.
If you are thinking about getting a light box, discuss it with your doctor to see if they have any recommendations.
Exercise has too many benefits to mention in this short space, but it is a very important piece in the treatment of mild to moderate depression. Any type of exercise will do—the key is to keep moving. If you don’t belong to a gym, hit the mall! It’s heated, plenty of space to walk, lots to look at and stairs to climb. Make the best of what’s available.
This article is for informational purposes and is not intended to diagnose, treat, cure or prevent any disease of medical condition.
BMC Complement Altern Med. 2013 Nov 7;13(1):308. [Epub ahead of print]. Effects of an integrative treatment, therapeutic acupuncture and conventional treatment in alleviating psychological distress in primary care patients – a pragmatic randomized controlled trial. Arvidsdotter T, Marklund B, Taft C.
Mayo Clin Proc. 2011 Nov; 86 (11): 1050-5. Association between low serum 25-hydroxyvitamin d and depression in a large sample of healthy adults: the cooper center longitudinal study. Hoang MT, Defina LF, Willis BL, Leonard DS, Weiner MF, Brown ES. Department of Psychiatry, UT Southwestern Medical Center at Dallas, 5323 Harry Hines Blvd, MC 8849, Dallas, TX