Nervous System Health - Depression Flashcards
What characterizes depression?
Depression is characterized by persistent feelings of sadness, hopelessness, and a loss of interest or pleasure in life.
What are common signs and symptoms of depression?
Loss of interest in activities.
Low energy and self-esteem.
Anxiety and feelings of worthlessness.
Difficulty concentrating, tearfulness, guilt.
Changes in appetite and weight.
Low libido, disturbed sleep.
Self-harm or recurrent thoughts of suicide.
What should be prioritized when working with clients who have depression?
Establish the client’s mental status to ensure safety.
Refer clients with suicide risk, self-harm, or risk of harm to others to appropriate professionals immediately.
List some common causes and risk factors for depression.
Bereavement, bad news, financial worries, or chronic stress.
Neurotransmitter imbalances and nutritional deficiencies.
Chronic stress, gut dysbiosis, and chronic low-grade inflammation.
Thyroid dysfunction, allergies, and heavy metal toxicity (e.g., mercury, excess copper).
What dietary recommendations can help support individuals with depression?
Follow a Mediterranean-style diet, rich in polyphenols, fiber, monounsaturated fats, and omega-3s.
Include tryptophan-rich foods, optimize co-factors (e.g., zinc, B6, iron), and consume low GI carbohydrates.
Increase antioxidants from colorful, seasonal fruits and vegetables.
Avoid processed foods, alcohol, and caffeine.
How does exercise contribute to managing depression?
Exercise increases brain tryptophan and serotonin synthesis. Outdoor activities like walking or running have added benefits due to sunlight exposure.
How do omega-3 fatty acids support mental health in depression?
Omega-3s maintain neuronal membrane fluidity, improve neurotransmitter binding and signaling, and reduce neuroinflammation by modulating cytokines and the eCB system.
Dose: Minimum 1000 mg total EPA/DHA dail
What are the benefits of phosphatidylserine (PS) for depression?
Supports neurotransmitter production and uptake.
Reduces effects of prolonged cortisol secretion, improving mood and sleep quality.
Combined with DHA and EPA, it significantly improves late-life depression.
Dose: 100 mg, 3 times daily.
How does vitamin D impact mental health?
Vitamin D regulates neurotrophic factors, neuroplasticity, and neuroprotection. Low levels are linked with an increased risk of depression.
Dose: Tailored based on individual levels.
What are some natural supplements and herbs recommended for depression?
St John’s Wort: Thymoleptic, nervine tonic. Dose: 600–1200 mg/day.
Saffron: Reduces anxiety and inhibits serotonin reuptake. Dose: 30 mg, 2 times daily.
Turmeric: Inhibits MAO-A and MAO-B. Dose: 1–3 g/day or 200–400 mg curcumin.
5-HTP: Serotonin precursor. Dose: 100–300 mg/day.
How does gut health influence depression?
Gut microbiome imbalances (e.g., low butyrate-producing bacteria, high pro-inflammatory bacteria) are linked with depression.
Probiotics like Lactobacillus helveticus R0052 and Bifidobacterium longum R0175 reduce depression, improve BDNF levels, and decrease inflammatory cytokines.
What lifestyle practices are beneficial for managing depression?
Practice diaphragmatic breathing to stimulate the Vagus nerve.
Improve sleep hygiene.
Address stress and focus on positive thinking, life purpose, and social connections.
Spend time outdoors for sunlight exposure to boost serotonin and vitamin D levels.
What are Bach Flower remedies for depression, and their uses?
Mustard: Depression without apparent reason.
Aspen: Fears of unknown origin.
Elm: Overwhelmed by responsibility.
Gentian: Discouragement from small setbacks.
Star of Bethlehem: For bereavement.
Dose: 4 drops, 4 times daily.
