About a week ago, I came clean about something I’ve struggled with for years, on and off: depression. The winter of 2013-2014 was the worst for me, and since that time I’ve put an enormous amount of effort and undertaken several strategic lifestyle changes that help me to manage my own struggles with depression.
When I wrote about my struggles in last week’s newsletters, I was anxious and nearly terrified about sharing it with you. Vulnerability is not something I do well But the outpouring of love, and the realization that many of you who read Nourished Kitchen also struggle with depression, or know someone who does, assured me that this is a subject we desperately need to talk about.
I’ve put together some of the most effective tools I’ve used in managing my own depression, which is a multifold approach including therapy, lifestyle changes, supplemental amino acids, light, exercise, and more, and I hope it is helpful to you, too.
Cognitive Behavioral Therapy
During the peak of my struggles, I began to see a therapist again, as much as twice weekly, and her specialty was cognitive behavioral therapy which has been shown to have a measurable effect on those suffering from depression and anxiety (read more here). For me, having someone to talk to who could give me practical tools that I could use, and still use, helped immensely with sleep and anxiety.
Therapeutic Lifestyle Changes
My therapist also introduced me to the concept of Therapeutic Lifestyle Changes, specific to depression. It’s a six element approach that includes increasing omega-3s (I choose cod liver oil over fish oil), exercise, light exposure, good sleep and social support as well as what researchers call “anti-rumination” strategies, that is strategies that help you to stop the swirling whirlpool of negative thoughts that you find yourself drowning in when you’re depressed. You can read more about these concepts in the Depression Cure, but it’s these tools coupled with good nutrition, the support of loved ones, and supplementation with amino acids that really helped me.
Supplementation with Amino Acids
At my urging, we considered antidepressants, which may be the right fit for many people, but the research on their efficacy (coupled with some pretty awful side effects) left my therapist and I resistant. Under her guidance and that of my doctor, I began to supplement with amino acids, and 5HTP, specifically. It’s a protocol outlined by Julia Ross, a psychotherapist, who has many people address anxiety, depression and addiction through the diet and lifestyle changes as well as supplementation with key amino acids. You can read more about her approach in her book, The Mood Cure.
Within a few days of beginning to supplement with 5HTP, I experienced dramatic improvement, though not reversal, of my symptoms and that glimmer of hope and relief offered by supplementation with amino acids gave me the will and drive to enact even more changes that would lead me further down the road to recovery.
I still take 5HTP nightly as maintenance, and while supplementation with amino acids can be enormously beneficial, as it was and continues to be for me, it’s not the full story.
Solid Nutrition
Focusing more heavily on how I nourish myself also helped to ease me out of depression, but, truthfully, for my darkest days I could barely eat anything at all. It’s easy, with the amount of traveling we do, to fall into patterns of convenience foods and eating out. Those patterns can be difficult to shake. Even while cooking homemade, whole foods from scratch at home, I noticed that while my vitamin intake was typically adequate or even high, my intake of minerals almost never met the RDA which is troubling. Right now, I’m looking for a solid mineral supplement. Instead, even when we travel extensively which has become more and more often as Nourished Kitchen has grown, I make an extra effort to eat wholesome, well-balanced meals, focusing on seafoods for their omega-3 fatty acids, and taking care to get adequate protein at each meal while avoiding refined carbohydrates where I can. I’m far from perfect, but I do the best I can.
Instead, even when we travel extensively which has become more and more often as Nourished Kitchen has grown, I make an extra effort to eat wholesome, well-balanced meals, focusing on seafoods for their omega-3 fatty acids, and taking care to get adequate protein at each meal while avoiding refined carbohydrates where I can. I’m far from perfect, but I do the best I can.
Whole Food Supplements
I also try to ensure I’m getting plenty of B vitamins, and I sometimes take a B-complex supplement during periods of acute stress. The omega-3 fatty acids found in fish are known to support mood stability and emotional health, and there’s some evidence that people who take cod liver oil regularly are less likely to suffer from major depression (read it here) which is, of course, not to say that cod liver oil actually treats depression.
During my hardest times, I wasn’t taking cod liver oil regularly as the kind I did take for a long time left me feeling ill. Now, I take a fresh, natural, unrefined cod liver oil with its vitamins intact (this one), as well as dessicated liver (this is the one I use) which is a good source of B vitamins as well as minerals.
Time Outside
One of the essential elements of Therapeutic Lifestyle Changes for Depression (again outlined in greater detail in this book) is spending time outside in sunlight. Sunlight has a profound and pronounced effect on mood, and its absence can contribute to depression which is why many people struggle with depression during winter when days are short. Spending time in bright light can have a dramatic effect on mood, and I’m planning to purchase a light therapy lamp for when the dark days of winter set in again.
Exercise
Getting outside to exercise has also been critical to my continued recovery. I’ve never been one for exercise, hate hitting the gym, but taking an approach that uses exercise as a healing modality has helped me immensely, and I believe that I need to focus here considerably more. For now, it means long walks with my husband along the beach, snowshoeing through the forest in wintertime, bike rides to the farm to pick up our CSA, as well as yoga and strength training which take effort to work into my schedule.
Social Connections
As someone who prefers solitude, and who works online like I do, it’s always difficult to pursue social connections – meeting girlfriends for lunch or cocktails, for example. Yet, purposefully cultivating social connections whether it’s Sunday dinner with the same family every week, or a phone call with a friend on Wednesday mornings, or vacationing with friends once a year, purposefully changing my own habits to incorporate social connections has offered a measurable degree of relief for me, as part of a larger scope of addressing depression; moreover, it helped me to discover that I’m not alone, and that many, many women my age struggle with anxiety and depression.
hi jenny my wife struggled with depression and aniexity ces device helped her to this day read about them at mind alive .com have a great day jerry
Thank you for this post! It is so helpful to hear about what others have found helpful in their fight against depression.
There are a few repeat paragraphs, though. 🙂
Hi Jenny,
thank you so much for this post/newsletter. I have been struggling with anxiety & depression for nearly 2 decades, and have recently been diagnosed with arthritis. The resources you are outlining here are really helpful, thank you for sharing them!
Wonderful article, Jenny, and it’s good to hear how your sharing was timely for many readers. Here’s something I became aware of recently. It’s about the relationship between cod liver oil, Vitamin A and bone mass. The following is a link to information about the topic from a respected health journal, “Berkeley Wellness.” http://www.berkeleywellness.com/supplements/other-supplements/article/cod-liver-oil-concerns
Thank you so much Illona! After a look at the article, I think I’ll stick with my cod liver oil routine as it is enormously beneficial to me and its effects on mental well-being shouldn’t be discounted. The article you linked to indicates standard dose is three teaspoons (one tablespoon) a day, and I’ve never seen that recommended anywhere, as the general recommendation is one teaspoon a day. I’m not concerned about vitamin A as it’s typically balanced with vitamin D in cod liver oil, and I take supplemental vitamin D in winter months, too. Also, it’s important to remember that Dr. Price who recommended cod liver oil recommended its use in conjunction with high vitamin butter oil, which is particularly rich in vitamin K2. I don’t take HVBO, but I do cook with a good deal of butter and ghee, both rich in K2 as well as eat gouda cheese (also rich in K2). K2 plays a critical role in bone health, and so I’m not concerned about the issues raised in the article with regard to bone health. Further, the author’s concerns about contaminants are unfounded as cod liver oils go through a process that naturally filters any contaminants out (you’ll note that this position of the author is conjecture and was left uncited). That said, I do appreciate your sharing it with me, and will read further.
Thank you so much for your vulnerability, and for sharing such wonderful and detailed information. I am so grateful!
Blessings and health you!
Nina
I would also add the importance of probiotics. Research is pointing to the digestive tract being the “second brain”, and that maintaining healthy gut flora pays a large roll in increasing feelings of well being.
Hi,
Congrats on pulling yourself out of the abyss. I’m learning a lot about genetics, gene mutations as they relate to being unable to convert folic acid in to the active form that the body uses, and in the process, learning about pyroluria. If cod liver oil didn’t initially do anything, you might want to look into pyroluria. It’s a deficiency of zinc and some of the B vitamins and when a person with pyroluria gets stressed, the body dumps zinc and makes the condition worse causing anxiety and other symptoms. Here’s a closed FB page for the condition: https://www.facebook.com/groups/pyroluria/
I have stopped taking depression meds last March and April. Two meds, cymbalta and wellbutrin have worked very well for 16 years. I was in clinical depression, 3 suicide experiences, and dealing with divorce after 28 year marriage, 3 children with challenging life paths, high stress job, plus plus. Healing does not happen with one absolute change. You must have a trustworthy support base, take changes slowly, and always know that a return to meds is not failure!
I am off meds, and swinging my sword as a warrior for wellness and currently fighting off a “meltdown” as I deal with a current situation. For those who are engaged in this battle I raise our arms in victory. I do not stop with this, and fortify with this solid and secure prayer ministry that casts away accusing spirits and takes control and victory over the evil accusing spirits that are assigned to take us down. Blessings to you all. http://akwellspring.com/ministry/health-a-z/
Thanks Jenny. We do people a kindness when we share our problems. It is wonderful that you have also shared your lifestyle change. You are a great girl.
Dear Jenny, I was surprised and sorry to hear about your struggle, and want to thank you for sharing. My partner has also suffered over the years and you are right – it is terribly hard to see a loved one go through that, and even in good times the stomach-churning worry is often there as you carefully watch for signs that things aren’t quite right.
I’ve been meaning to let you know how much I love your book, so now seems like a good time 🙂
It has become almost an extension of my body. I really feel so attached to it as it feels so personal, a bit like discovering a dusty old book of secret recipes! I love the intuitive way the chapters are organised. My favourite recipes so far are the oyster stew and sourdough crumpets (which would have been worth the purchase price alone), but I often pick it up just to look through it and get inspired. In short, it makes me feel happy.
I do have a serious problem with your blog though – being in Australia, your recipes are always for the wrong time of year! But you can’t please everyone all the time.
Thank you for sharing your struggle and what’s working for you. It provides understanding for those who don’t know about depression, and gives hope to those of us struggling with our own health issues.
Jenny, a really wonderful mineral supplement I’ve used is Bone Renewal by The Synergy Company. It contains 3 kinds of magnesium plus plant-based calcium and vitamins k and d, plus lots of other bio-active co-factors. I’ve been on and off with this as well and I have found plenty of fat plus magnesium is key for me to maintain a positive mood.
This is awesome, Heather. Thank you.
It is good to read about your path to healing. All your solutions are valid and should apply to most of us. Another factor that people should learn about is mold. If you can get ahold of Dave Asprey’s new documentary “Moldy,” it’s worth a look.
Hi jenny. Look into Oceans Alive 2.0. A product from Sunfood which is marine phytoplankton in a raw form. Quite amazing and is filled with more than u can imagine. Truly a gift God has bestowed upon us. I take it twice daily 6 drops under the tongue for a minute and then swish the salty goodness and swallow it. It is actually regenerating my gums!
Thank you so much for sharing this with the world. I have been dealing with depressions within my close family for a number of years now. Everyone find their way in the end but sharing those experiences can help others to realise that they are not alone in this struggle. So many people have to deal with depression at different stages in their lives – being there and supporting them is crucial to their recovery. You’ve come a long, long way and deserve all the happiness that live is there to give. Enjoy the lighter moments of your life and live them NOW……..it is the only time we really have.
Julie
Just a follow up comment that I really do appreciate you talking about this, and providing resources that you have found helpful 🙂 And to commend you for speaking up about it too – it’s nothing to be embarrassed about, like many of us have been raised or trained to feel. Its refreshing to read what you have shared. Thank you 🙂
Thank you so much for sharing your story, Jenny. This is helpful.
I do agree the climate and time outdoors can be a big factor in mitigating some aspects of depression, from what I’ve experienced with two family members who benefit from that. I wonder if you could talk more about your relocation to the PNW and how that fits into this calculus of how to manage depression. I ask only because of the PNW’s reputation, whether rightly or wrongly deserved, as being grey-grey-grey and unconducive to ameliorating depressive symptoms for some people.
Of course, every circumstance is different and solutions must be tweaked for the individual.
I’ll be honest, the move was much-needed for us, and for me in particular, but I am deeply concerned about the effects of winter and lack of light. We moved to the sunniest area in the PNW, with rainfall similar to that of SoCal, but the sun will still set here by 4:30 in midwinter. I’m planning to purchase a sunlamp, and perhaps travel come winter.
I know it’s over a year later, Jenny, but how did the winter go in the PNW? I too have been curious about the lack of sunlight and how it would affect me. I think I’d love living in that area of the world but have held back due to this concern. Would love to hear about your experiences! 🙂
Hi Kate,
The biggest turn around for me was that I had my vitamin D levels tested in early January, and they were rather low despite eating a diet fairly rich in vitamin D. I began substituting with 5,000 IU daily of vitamin D3 and saw a *remarkable* effect on my mood within a few months. Recently, I had my DNA analyzed and found that, genetically, I have a much greater need for vitamin D.
I never picked up a light lamp, though it’s on my mind again as the days grow darker. In the summer, I do try to sit in the sun when it’s at the right position.
Jenny, just wondering if you ever did a saliva test to see what is out of balance? I have been suffering with depression and chronic insomnia for years too.
I’ve had my cortisol levels checked multiple times, and they always come out normal. From what I’ve read, saliva testing is only really accurate in teenage boys who are already exhibiting the symptoms of major depression. Have you read more info?
My husband has grappled with depression for many years. Gut healing through BIE and Mannatech supplement and especially their Ambrotose powder has changed his life.
Thank you for sharing your experience with us! I am also struggling with depression and anxiety. I am currently on medication and therapy.
What really helps me, surprisingly, is blogging. I am trying to set a baking/post routine to follow even if I am feeling bad. The thought that people may be reading my blog and thus they might be expecting to see new content somehow forces me to get out of bed and into the kitchen. It activates me.
Taking care of my dog helps me too. In general I feel like setting a routine and sceduling tasks during the day is very important.
You are so brave for sharing this and also for trying to help yourself overcome this problem. It takes a lot of strength and courage. I hope whings get better for all of us.
Your blog is amazing, you are doing a great job! 🙂
Thanks for sharing what worked for you – I have also used Julia Ross’s suggestions with great success, but it’s wonderful to hear you say it was a piece of the puzzle. I believe mine got better as I opened to more that one source of help/therapy.
Your list is impressive and so glad you mentioned amino acids and cod liver oil and time outside. If i don’t make time to walk or jump on the trampoline or ride my bike I start the swirl of negative thoughts and it still takes me a few days to realize what’s missing.
Biggest shift is not judging myself when the down starts, which is much more challenging than just typing the words.
I feel inspirited by your vulnerability – many blessings and thanks for your courage!
You will positively impact so many by writing th is Jenni! Thank you for your candid-ness. This is new territory for me as well as my body just seems to be fighting recovery from my last birth. Thank you for all of your suggestions for further reading and understanding!
I’ve become more and more aware lately what a common issue depression is! Thank you for sharing your struggle and the things that have helped you through it! Another thing anyone struggling with depression or anxiety might want to look into is supplements from Plexus! I have seen sooooooo many people rescued from anxiety and depression through these natural products! They work through balancing blood sugars and hormones and healing the gut, which is very closely connected to depression! Anyone who’d like more info can email me and I would be more than happy to share!
Thank you what a great article. Such insight into depression with many great tips to help battle it. I too suffer off and on due to DDD. Life has many struggles at times, and how we cope is essentially to our general mental health and well being, beginning with what you described. …. CBT, good nutrition, etc…..
Thank you for this article Jenny, I’m personally there on and off still, however implementing changes. What I find more difficult is to change habits, I create many times routines, that I can’t follow through and in the end they do not become habits, but I do not give up I keep on trying and now that the Sunlight is more available in the northern hemisphere it is a good moment to settle routines for winter and its lack of light.
While reading your article and understanding how good aminoacids do to you, I’ve decided to purchase them, however they come in different dosages, so how many grams could it be recommendable when taking 5HTP vitamin supplement 50 or 100?
Thank you
I highly recommend that you purchase the Julia Ross book and read it before supplementing. You might find that different amino acids work differently for your particular body. For example, I found that using tryptophan worked better with my body than 5HTP. Good luck! It is a wonderful book and has really helped me a lot.
Have you looked into Nutritional Balancing? I know there are a few WAPF oriented nutritional therapists who are using this method, and giving Endomet supplements. I am sure a couple of these therapists are acquaintances of yours and they can probably help find the correct mineral supplements for you.
As with everyone else I want to thank you because this came across my facebook newfeed at just the right time. I had been really good about taking my vitamins and getting my helio therapy and at least some form of exercise. I fell off that wagon at a slow pace but for the past few weeks I have been paralyzed by my depression and anxiety. I was previously taking cod liver oil and b-12 in addition to a bunch of other supplements, none of which were aminos or 5-htp. So I wanted to get your brand for these two supplements because I am doing my research and finding that the 5 htp makes some people sick. Either way, if I take them or not it is just a reminder that I haven’t been taking care of myself and that is really the jumping off point to get out of this slump.
Try supplementing with tryptophan instead! It does what the 5htp does without the stomach distress. The book explains it better than I can :-). Works beautifully for me.
My clinical depression was diagnosed at age 41. Up until then I medicated with booze. I went two years sober, in and out of depression. It was hell. My wife finally convinced me to see a doctor. My doctor put me on Paxil; It was awful. Then he put me on another med, and it was as if the world was opened anew to me. No more depression.
A year later, I was diagnosed with manic-depression after a few manic episodes. So I am now medicated for mania and depression. The medication cocktail is extremely effective at keeping me centered and stable. I walk the dogs 2 miles a day. I watch my diet.
Over the years, anti-depressants have “poofed-out”, so I’ve needed to change to a new medicine. I’ve been on Cymbalta for three years. No depression. Life is good.
I’ve read stories about folks who “manage” their depression with diet, talk therapy, and exercise, but managing is all they are doing. They get swing pillar to post by their disease, so they meditate, do more yoga, run more, down more supplements, all the while suffering.
I’ll take effective medication.
manic depression is very different from mild-moderate depression. Different brain, different chemistry, different treatment. Glad that you found something that works. At the end of the day we all want to feel joy
Hi Jenny,
Yes, Bipolar Disorder and Depression are two different disorders. This post is about Depression.
My first slight depression can be traced back to my early 20’s. Episodes have continued over the last 35+ years. Nothing to be ashamed of in any way whatsoever as long as the person works at evaluation of their condition regularly. Nourishing whole food, few high proceeded foods in ones diet depending in ones mentality functions help. My husband is nutritionally knowledge challenged, afraid of cooking, he doesn’t grasp how processed food negatively impacts depression but loves the idea of eating as his old county grandmothers cooked with items from the local community and their gardens. I can tell you his slight autism is less troubles in his functioning when I cook from scratch. Jenny your book, blog, and draw you in style of writing helps us to manage our issues. Your encouragement of trying fermentations lead my husband to support growing a garden again. More raw material aka salads beyond iceburg included in the diet, organic food he brings himself to purchasing. Your ups and downs my always be there however with your writings registered in my husband so he understands why sometimes either of us functions better at times resonates with him. As my first husband said to me to keep me focused, never let those trechous thoughts win, fight, fight, fight. You help me be a better person to myself and those around me keep your mission going forward as you never know whom your words and will save.
thank you so much for sharing Jenny!
I too suffer from depression and although I try hard to stick to a clean and balanced diet, I notice a big difference when I miss my vitamins, omega’s and pro-biotics.
Recently, I went to see a doctor of Ayurveda because I just could not find balance even though I get up early and practice yoga/ meditation and try to get outside for a walk on my lunch break. I just could not stop the negative thought patterns and feeling of apathy, anxiety and lack of motivation.
She was able to spend two hours with me assessing my dietary intake, daily habits, food combinations to figure out my “constitution”
it is really interesting how not only what we eat but the time of day, and combinations are so important to our gutt health.. she gave me some really valuable insight to what I need to re-balance, specific to my constitution.
she recommended this product for mineral support and I noticed a difference immediately..
ConcenTrace® Trace Mineral Drops
Is there a brand of 5-HTP you recommend? Is a 50 mg dosage a best bet?
I’ve had Seasonal Affective Disorder (SAD) since my teens. I grew up in the PNW and the grey days are difficult. I’ve lived in different parts of the country and the north is great in the summer, but not in the winter. We now live in the middle of the US. I’ve used a light box for the last 10 years and it helps greatly, they are well worth the investment. I have one from the Sunbox company out of Maryland and another from Northern lights out of Alaska.
Thanks for sharing your struggle and how you are coping. I am always looking for ways nutrition cab help manage my depression.
What an awesome article! Taking 500 mg of niacinamide makes a huge difference here. Thanks for sharing this info!
You are so brave Jenny. This will help so many people. Thank you for sharing your story and experience. My last baby lead me into the throws of debilitating anxiety that would swoop down into deep depression. It is an overwhelming, helpless feeling. I’m so glad you found some things that worked for you!
Thank you so much for being vulnerable and sharing the things that work for you. I’m on this journey too and it means so much to know you’re out there too. Wishing you continued health and strength.
Thank you, Jana.
This information is excellent. I think you are wise to avoid the medications (no judgement just an opinion).
CLO is a MUST for my brain (I use Rosita) and I notice when I come off of it.
Good healthy/honest social connections are essential – not superficial ones but the ones where you are safe and can trust
For exercise, I feel yoga is too inward and instead share what is presented in the Four fold path t healing with regard to exercise and depression. Exercises like fencing or kick boxing where the limbs extend from the body are extremely beneficial
One last thing that I don’t think has been mentioned and someone will bash me for but here goes. When the shit starts to hit the ceiling fan go do something nice for someone else. Bake a cake for a neighbor, babysit for a stressed parent for a few hours, volunteer, feed the homeless, pay someone a compliment.Pay for a cash strapped teen to take a class Remove the focus from oneself.
Hi Jen,
That’s really good counsel, and I hadn’t considered your last suggestion, but I think it could be immensely valuable. It would take the focus off oneself, would provide a purpose and a distraction as well as potentially help one to feel grateful. Sometimes, though, it’s just incredibly difficult to even get out of bed when you’re in the throes of a major depressive episode, but in terms of therapeutic lifestyle changes, I think it could be very valuable.