Treating Depression Holistically

In 2012, 2.8 million Canadians reported having symptoms of mental health conditions like depression. With the coldest and darkest time of the year looming ahead of us, many are being impacted by seasonal affective disorder. However, millions of people experience mood disorders completely unrelated to the season. For some, these dips in mood may not be severe enough to be considered clinical depression but they are still negatively impacting happiness and wellbeing. For others, their symptoms are consistent with clinical depression.

Though there are many causes of depression, scientists argue that our lifestyle may be contributing to the rise in depression in the modern world. We move less, eat more, connect less with loved ones, sleep poorly and often feel pressed for time. Depression, in turn can make you less interested in connecting with family and friends or doing the things you used to love. It’s frightening to lose that feeling of looking forward to something that once brought you joy or interest. When you’re depressed, it’s easy to feel like you may never get to experience that joy or excitement again – or that you never really did experience it in the past.  

Medication and/or psychotherapy are important first line treatments to consider in cases of depression. But we should not stop there. Many researchers recommend including “lifestyle medicine” as part of a well-rounded, holistic treatment plan for depression. According to a paper published by BMC Psychiatry (PMID: 24721040), “lifestyle medicine” includes the following:

-          Improving diet

-          Physical exercise

-          Recreation and leisure

-          Relaxation and mindfulness/ meditation

-          Improving sleep

-          Improving environment (i.e. less exposure to pollution, chemicals, noise and more exposure to nature)

-          Social time

-          Reducing alcohol and smoking

Some of these concepts are still budding areas of research but the risk of trying them is low and your life will likely benefit in more ways than one for trying them. It has been argued that these interventions can improve depression by improving the health of your brain and hormones and by reducing inflammation (yes there is a connection between inflammation and depression).

As a naturopathic doctor, I recommend many of these treatments along with herbal medicine and acupuncture to my patients struggling with their mood. If a patient really needs medication, I never expect them to choose between medication or a naturopathic approach. With the right guidance, natural approaches can mesh perfectly well with medication. I also never expect a patient to change their lifestyle overnight. When mood and motivation are low it can be hard to make even the simplest changes to daily routines. Small, realistic steps are important to prevent discouragement.

With depression, the goal is not simply to numb the feelings of sadness but to move towards wellbeing and happiness. I want my patients to feel excited again about their lives, their family, their friends, their work and their ambitions. I believe a well-rounded, holistic approach to depression is key to getting closer to those goals. 

Chemicals and Your Thyroid

In a previous article on a similar topic I discussed how household chemicals can impact hormones. In this article I go into more detail on how specifically the thyroid may be affected by self care products. I also list some of my favourite natural alternatives that I use for self care.

It’s not yet clear how exactly chemicals hurt the thyroid. Most of the chemicals studied decrease thyroid function. Some over-stimulate the thyroid. This is a very difficult area to make conclusions about. Chemical effects happen so gradually over time so it’s hard to detect in a study. Much of the research is in its early stages but it's gaining attention.

Not all the chemicals that may hurt the thyroid are in self care products, but some are. Until more is known on this subject it may be worthwhile to play it safe.

What About Antibodies

When you have an auto-immune thyroid condition, your body produces antibodies that lead to an attack on your thyroid. Hashimoto’s thyroiditis and Graves’ disease both fall into this category. Hashimoto’s is the most common cause of hypothyroidism. Graves’ is the most common cause of hyperthyroidism. 

There is emerging research showing that certain chemicals can increase thyroid antibodies. 

Often people with auto-immune thyroid conditions are genetically predisposed to them. It’s believed that a trigger may be the final straw that “activates” the condition in such people. Possible triggers include infections, mental or physical stress, nutrition levels and chemicals.

Product Inventory

Here are some potential products to keep your eye on with some alternatives that I love:

- Soap with triclosan: choose soaps without this antibacterial ingredient or more natural soaps like castile soaps

- Fragranced perfumes, soaps, shampoos, conditioners, creams: either get more natural versions from a health food store or at least fragrance-free versions

- Perfume: switch to essential oils (many places sell great blends)

- Body, hand, face creams: switch to oils and keep them in a glass jar (yes, it’s long been established that even oily skin benefits from certain plant oils) 

o Face: right now, I blend jojoba and olive oil, I’ve also done grapeseed or almond oil

o Body: in the summer I prefer coconut which is often not hydrating enough for winter, in the winter I prefer olive or grapeseed oil

o If you’re attached to creams use cocoa or shea butter. These have to be melted. You can also use a blender to combine them with other oils so they stay soft.

- Nail polish: I can’t think of a good alternative so I just limit my use!

- Hair spray: same idea as nail polish 

- Exfoliant: just use sugar, coffee or salt blended with some olive or almond oil

- Masks: stick with masks that are just clay combined with some plant oils/ herbs

- Lip balm: use 100% shea in a little glass jar, it warms up as you rub it with your finger

- Spot treatment: tea tree oil or castor oil

- Face cleanser: I don’t wear full makeup often so when I do I will use a makeup remover even if it’s not 100% natural. Otherwise, when I just wear eye makeup I remove my eye makeup with olive oil and wash my face with honey

Try using this list to do a little inventory of your self care products. Pick and chose what you want to swap out.

If you want to learn more about how naturopathic medicine can help your thyroid, book and appointment or free-15 minute consult.

How Everyday Products Can Impact Your Hormones

Many household products contain ingredients that have been shown to alter hormonal systems. These ingredients are called “endocrine disruptors”. Now, I have no intention to make you feel paranoid with this article. I would just like to provide some information for you to mull over. Maybe it’ll help you make some changes with the products you stock your home with. Or maybe you’ll decide that nothing stated here makes you worried enough to change things up. The point is that you’re informed for your own health journey!

 

Overview: Some Important Lists

If you’re wondering what I mean by “household products” here are some examples:

- plastics (containers, packaging, wrappings etc.)

- antiperspirants, fragrances, cosmetics

- moisturizers and hair dyes

- air fresheners, detergents and cleaning products

And it’s more than just BPA, parabens and aluminum I'm talking about. There are other ingredients that have been shown to impact hormone systems. Ingredients like:

- preservatives and plasticizers

- anti-aging ingredients

- ingredients to give the product a certain texture

- fragrances added to products

The hormones that have been affected in studies are estrogen, progesterone, androgens (like testosterone) and thyroid hormones. The catch is that a lot of this research is in animals so it must be taken with a grain of salt. Scientists are still debating over the role these products play in human health. There are hypotheses about these products playing a role in:

- Breast and other types of cancer, benign breast cysts, fibroadenomas

- Diabetes, obesity and metabolic syndrome

- Infertility

Studies may find that a specific chemical does not cause a disease. However, we're not exposed to just one chemical. We're exposed to many. There is little information about the cumulative effect of all these chemicals.

 

What to Do

It can create a lot of anxiety to worry about everything in your environment. I believe it’s best to balance being cautious with being practical.

Pick and choose the products you want to replace with more natural alternatives. Many people opt for a good quality plant oil to moisturize with rather than a synthetic cream. There are many DIY recipes online for household cleaners. Swapping plastic containers for glass is another popular option. Also, there’s the option of using natural deodorants or avoiding fragrances.

I tend to use simple kitchen ingredients for a lot of things. If you’re going to buy pre-made natural products at the store be sure to read the ingredients. Don’t pay a high price for something that seems all-natural but is not. Don’t assume that just because a store looks “naturey” it means the products are all-natural.

Even herbs and nutrients can play a role in hormonal health. If you need some guidance on hormonal health book an appointment or free 15-minute consultation.

Sources

PMID: 20393002; PMID: 20932229; PMID: 22991565