Can Antioxidants Help Treat Depression and Anxiety?

Antioxidants Depression and Anxiety

When it comes to stress-induced psychiatric disorders, anxiety and depression are the most common. I see this often in my practice. We know that stressful life events can produce a state of vulnerability to depression and anxiety in some people. The mechanisms that contribute to vulnerability of mental illness is an area which needs further study. Although promising research has been done in the past few years that indicates that there are biochemical changes that occur in the body as a result of stress that can be addressed. For patients suffering from stress-induced psychiatric disorders, it is essential to understand the role of antioxidants on stress-induced psychiatric disorders so a plan can be created and implemented to help cope with the effects of stress.

Stress and Nutrition

Research has shown that stress places a demand on the body in terms of nutrition. During a period of stress, it has been discovered that there is an increase in adrenal production and mobilization. There is also an increase in vitamins and minerals, such as vitamin C, vitamin E, magnesium, potassium, and micronutrients, This further accelerates the metabolism of proteins, fats, and carbohydrates which produces quick energy that is needed to overcome the stress response.

Antioxidants and Stress

To combat the biochemical changes which occur as a result of stress, there is something researchers call “antioxidant defence” in the biological system. The research on this states that “primary defence is by enzymatic antioxidants such as superoxide dimutase, glutathione peroxidase, catalase, nicotanamide adenine diphosphate, glutathione transferase and glutathione reductase, while secondary defence is by the non-enzymatic antioxidants such as vitamin E (alphatocopherol), vitamin C (ascorbic acid), β-carotene, minerals, and trace elements like zinc.” This indicates that stress and vitamins are related and we need to replace any vitamins that are depleted in order to maintain healthy functioning.

What Are Antioxidants?

The term “antioxidant” was originally used to refer to a chemical which prevented the consumption of oxygen. We now use the term “antioxidant” to describe small molecules that interact with free radicals and neutralize them ensuring proper function of all physiological functions of the body. Free radicals and oxidants can play a dual role as both beneficial as well as toxic compounds. As such, they can either have a helpful or harmful effect on the body. Free radicals are continuously generated by our bodies through internal processes, exposure to different external pathogens or stress. The best sources of antioxidants come from richly colored fruits and vegetables. Different colors characterize different types of antioxidants.

Green Vegetables

Brightly colored green vegetables such as kale, broccoli, peas, zucchini celery, collard greens, asparagus, Brussel sprouts, and spinach are rich in lutein and zeaxanthin, antioxidant nutrients deposited in the retinas of your eyes. It is believed that eating an adequate amount of these green vegetables can help prevent the vision loss caused by macular degeneration.

Yellow and Orange Vegetables and Fruits

Carotenoids are yellow and orange vegetables and fruit, such as butternut squash, carrots, pumpkin, yellow and orange bell peppers, and sweet potatoes. The body converts carotenoids to the nutrient vitamin A which benefits your skin, bones, immune system, vision, bones, and heart.

Red Vegetables

Red vegetables also contain flavonoids called anthocyanins, which have properties of antioxidants and may help your memory, boost immunity, protect urinary tract and reduce your risk of disease. These include vegetables such as radishes, beets, red onions, and tomatoes. Many foods with natural red pigments also contain lycopene, which is an antioxidant phytonutrient which may help protect against cancer of the prostate.

Purple and Blue Vegetables

Purple and blue vegetables such as purple cabbage, purple onions, eggplant, purple peppers, and purple potatoes contain phenolic flavanoids and ellagic acid which are anti-inflammatory compounds. Eating these color vegetables may improve cognitive function, prevent some types of cancer, and reduce your risk of cardiovascular disease.

Oxidative Stress, Free Radicals and Illness

Researchers believe that a balance must be maintained between free radicals and antioxidants within the body for healthy functioning. If this balance is not maintained, the free radicals may exceed the body’s ability to neutralize them, which can change different proteins, molecules, DNA, lipids, and carbohydrates, resulting in illness. Antioxidants must be present in the body in order to stabilize the reaction by-products (free radicals), otherwise, it is believed that they damage the cellular tissue.

We get these needed antioxidants from our food. We know that if we eat a diet which is lacking proper nutrients our mitochondria cannot properly process glucose. This results in free radical by-products which can cause ongoing damage to cells and proteins. This, in turn, may accelerate the aging process, increase the risk of auto-immune diseases, degenerative diseases, cancer, and other illnesses.

The term of oxidative stress refers to this imbalance between the free radicals that become excessive to the antioxidants defenses, resulting in molecular changes and eventually illness.

Oxidative Stress and Mental Health

Oxidative stress has been shown to be an important contributor to inflammatory conditions, and in recent years has been implicated in the underlying mechanisms that result in depression and anxiety. One of the proposed pathway in developing depression has been the increased oxidative stress which pairs up with inflammatory mechanism leading to cellular aging, and possibly depression and anxiety. Studies that look at the common factors that underlie depression, cellular aging, cancer and dementing illnesses seem to find the oxidative stress a common denominator.

Alternative Treatment and Depression

There is an ongoing research in finding “out of the box” modalities to help in the treatment of depression, and most of the alternatives to the traditional pharmacological treatment try to address the inflammation through moderate exercise and a noninflammatory diet. A diet that has anti-inflammatory properties is rich in flavonoids or ‘nutraceuticals. ’ These seem to have good antioxidative properties, and are primarily found in brightly-colored fruits and vegetables. Others kinds are also found in food, the vitamins such as vitamin C (ascorbic acid), Vitamin E (tocopherols), or B carotenes.

Research On Antioxidants, Anxiety and Depression

In a study exploring the role of antioxidants in generalized anxiety disorder (GAD) and depression, it was observed that patients with GAD and depression had significantly lower levels of vitamins A, C, and E in comparison to healthy controls. The study results reported that after dietary supplementation of these vitamins for a period of 6 weeks, a significant reduction in anxiety and depression scores of patients was observed.<0 .001="" a="" antioxidants="" blood="" depressed="" e="" except="" group="" in="" increase="" levels="" observed="" of="" patients.="" patients="" significant="" span="" that="" the="" vitamin="" was="">

The Reality of Diets

We know that while the amount of antioxidants needed could be obtained through good nutrition, it would be necessary to eat between 6-10 servings of fruits and or vegetables daily. Oftentimes, that is not possible. Therefore, we recommend supplementing with good multivitamin/antioxidants called nutraceuticals which gives you a better chance of ensuring that you are getting enough antioxidants and helps with good absorption and bioavailability.

Diet and Illness

Although further study on the effects of nutrition is needed to maximize the potential of nutrition on health, the research, to date, demonstrates clearly that diet can play a huge role in preventing or ameliorating illness. As can be seen from the research detailed above- having a diet rich in different colored vegetables, and supplementing with nutraceuticals can be a great start in getting the antioxidants your body needs.

Below is a list of references that can help you in your journey to feeling good both physically and mentally. Click here to schedule a mental health consultation.

References:

Role of antioxidants in generalised anxiety disorder and depression.

Gautam M, Agrawal M, Gautam M, Sharma P, Gautam AS, Gautam S.

Indian J Psychiatry. 2012 Jul;54(3):244-7.

ncbi.nlm.nih.gov/pmc/articles/PMC3512361/

“Minding My Mitochondria: How I overcame secondary progressive multiple sclerosis” By Terry Wahls, MD

Dr Wahls’ super-nutrient paleo diet, that reversed her Multiple Sclerosis

Phytochemical and Pharmacological Profile: A Review. … Lobo, V., A. Patil, A. Phatak, and N. Chandra. 2010. “Free Radicals, Antioxidants and Functional Foods: Impact on Human Health.” Pharmacognosy Reviews 4 (8): 118–126.

Free radicals, antioxidants in disease and health.

Pham-Huy LA1, He H, Pham-Huy C.

Int J Biomed Sci. 2008 Jun;4(2):89-96.

Depressive and Anxiety Disorders Showing Robust, but Non-Dynamic, 6-Year Longitudinal Association With Short Leukocyte Telomere Length.

Verhoeven JE1, van Oppen P1, Révész D1, Wolkowitz OM1, Penninx BW1.

Am J Psychiatry. 2016 Jun 1;173(6):617-24. doi: 10.1176/appi.ajp.2015.15070887. Epub 2016 Mar 4.

To learn more about ADHD Doctor, TX, contact Midtown Psychiatry and TMS Center Houston at +1 713-426-3100.

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Is your child categorized in 1 of these 3? By Midtown Psychiatry and TMS Center

Children are god’s best creation on Earth and we should take utmost care of them. Children are humans who are carefree and teach us to be like them. They are innocent and most pure-hearted bag full of cuteness. Thus, they are likely to be a victim of ADHD or ADD.

ADHD - Attention Deficit Hyperactivity Disorder (ADHD) or Attention Deficit Disorder (ADD). This means child shows various signs of inattention, hyperactivity, and/or impulsivity in specific ways. There are 3 types of ADHD seen in children:

1. Inattentive: Children in this category have problem focusing on one thing. They get easily distracted. They have trouble in following directions and interactions. Many other symptoms like they cannot sit at one place for too long, they squirm and move a lot.
2. Hyperactive-impulsive: These kinds of children are accident prone. They are always running and get their parents exhausted. They fidget a lot and cannot wait for their turn to come in any matter.
3. The combination of all 3: This category is very popular in children because this ADHD is very common. Determining their ADHD is very necessary because this could affect them adversely in long run.

Thus, come to Dr. White - Psychiatrist for ADHD in Katy, TX for ADHD check-up in your child. ADHD is not something that can be done within a 15-minute session, it is a multi-step process. When conducting an assessment, consider and rule out other issues such as anxiety, depression, sensory processing disorder, or certain forms of learning disabilities, as they all have similar symptoms and be mistaken for ADHD or ADD.

The diagnosis of ADHD is extremely important in a child's life. It is essential that the diagnosis is done by a trained professional using the latest equipment. We recommend that the screening professional also has a specialization in ADHD testing and treatment. Not only medication but non-medication options are also chosen as alternatives in creating the most effective treatment plan available.

Thus, Mid Town has best ADHD Doctor in TX for your child’s best treatment. Because we care, we cure.

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An Alternative, Proven Non-drug Treatment for Depression Is Available

An Alternative, Proven Non-drug Treatment for Depression Is Available

If you suffer from depression, you are not alone. The National Institute of Mental Health(NIMH) estimates that in the United States alone, 16 million adults had at least one major depressive episode in 2012. That equals almost 7 percent of the United States population.

Worldwide, according to the World Health Organization (WHO), there are over 350 million people who suffer from depression.

The National Survey on Drug Use and Health offers some data that highlights the problem among young adults. There found that more than 8 percent of young adults between the ages of 18 and 22, from 2008 to 2010, reported a major depressive episode in the previous year. They also found that women are more likely to be diagnosed with depression than men.

NeuroStar TMS Therapy® may be able to help, with a non-drug treatment for depression that has proven effective in people with major depression.

NeuroStar TMS Therapy is an FDA-cleared safe and effective treatment for patients with depression who have not benefited from prior antidepressant medication. It works by stimulating areas of the brain that are underactive in patients with severe depression.

Because it is not a depression drug, NeuroStar TMS Therapy does not have the same side effects that patients experience when they take antidepressant medication.

NeuroStar TMS for depression therapy is not right for everyone.

Contact us at 713-426-3100 to set up an appointment to ask our NeuroStar Certified Psychiatrist, Daniela White, M.D., if TMS Therapy is right for you.

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Can Exercise Help Depression?

Physical Activity and Lifestyle Changes as Adjunctive Treatment for Mental Illness

When it comes to helping people cope with depression, the most commonly recommended treatments for most are usually either therapy alone, or counseling combined with prescription medications. These forms of treatment are often effective in helping people to manage the symptoms.

Research on Depression: What Works?

However, research on depression, anxiety, and exercise shows that the psychological and physical benefits of exercise can also help reduce symptoms of depression and anxiety, and even help people manage other conditions such as diabetes, high blood pressure, and arthritis.

A study by S. Rosenbaum et al. published in the Journal of Clinical Psychiatry (Sept 2014) showed that physical activity reduced depressive symptoms in people with mental illness. Physical activity has been researched more in recent years showing that when incorporated in a holistic approach to the treatment of mental illness it has the result of augmenting the action of the antidepressants, and speeding up the response to treatment.

What I See In My Practice In Patients With Depression

While some studies suggest that exercise can be a substitute to the pharmacological treatment, what I found in my clinic is that only a certain subset of patients with depression respond to physical activity only; those with depression that is milder in severity. However for moderate to severe depression I find that the addition of exercise to the medication regimen and other changes in lifestyle, make the recovery more robust and sustainable.

Physical Activity Defined

Physical activity was defined for the purpose of the above study as ‘any body movement that is produced by the contraction of the skeletal muscles that increases body energy expenditure’ and exercise as ‘a subset of activities that is planned, structured, and deliberate’. The simplest form of regular exercise that could still make a change in the treatment of depression is walking at a brisk pace, for at least 25 minute a day for a minimum of five days per week.

Challenges for People With Depression

People who struggle with depression know that what may seem to be a simple task, taking a walk, or working out, becomes a difficult one. Especially those with moderate to severe depression, due to the fact that some of the common symptoms include: lack of initiative, decreased energy, difficulty making decisions, thoughts of life not being worth living, etc. These symptoms make taking that first step toward regular exercise extremely difficult.

More Challenges Seen In Depression

Another common form of resistance for those with depression is the reluctance to initiate a change, even one that could potentially be helpful. I hear a recurrent complaint of ‘the lack of time’. For the depressed patient in the midst of their depression, it becomes increasingly difficult to attend to the required activities of going to work, attending to the children, cleaning the house, and taking care of themselves. Usually, they are the last ones to take care of themselves, especially if they are feeling mentally tired and physically exhausted.

Ways to Break Through The Challenges of Depression

Get Support and Encouragement

Rather than add exercise as one more task to add to the ‘to do list’, what I find the most helpful is to ask the patient to rely on a friend or a family member to support and encourage them to set a goal and start working towards it.

Schedule Exercise; Start Small And Build

Usually, I recommend people start with just allocating 10 minutes a day in their daily schedule for ‘exercise’. Even for a short distance of 100 yards is enough to start, but keep the mind aligned with a final goal of walking 25 minutes at a brisk pace every morning, if possible. I ask them to start with this small step, dividing the main goal into smaller ones that are more easily attainable. Accomplishing a small task becomes rewarding, and initiating it is less overwhelming. What I found is that when the window of time allocated for exercise exists in one’s schedule, increasing the amount of time or the intensity of the exercise is easy to adjust in a stepwise approach.

Take Time For Yourself

We all know that we can best help others if we take care of ourselves- so it is important that we make the time for ourselves a priority. Walking is really helpful in increasing the sense of planning, and actually doing something for one self which is extremely healing for the depressed patient who perceives him/herself as not worth it, a burden, and contemplating death.

Take Time To Reconnect With Others

Walking can also provide distraction from our negative thoughts- especially when done with a companion. It helps create a sense of connection with people and with our surroundings as well.

Physical Effects of Exercise

When done at a fast pace, exercise increases the heart rate high enough to provide aerobic benefits, including the production of the endorphins that often help you feel happier and more relaxed. When exercising regularly, people also begin feel better about their appearance which can boost confidence and improve self-esteem. And most importantly, exercise improves your chances of living a longer and healthier life.

Holistic Approaches to Treatment; Other Ways to Manage Depression

In addition to exercise, I encourage my patients to consider other lifestyle changes that can help manage depression. These include healthy nutrition practices, getting good sleep, increasing their social support, and practicing stress reduction techniques. I will talk more about these practices in future articles. So to answer the question can exercise help depression, yes it can, but also explore other options to maintain improvement in mood, energy level, and overall health.

Contact us to learn more about treatment for depression at 713-426-3100.

References:

psychiatrist.com/JCP/article/Pages/2014/v75n09/v75n0915.aspx

mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389

To learn more about Psychiatry Houston, TX, contact Midtown Psychiatry and TMS Center Houston at 713-426-3100.

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Alternative Medicine For Depression: Beware of False Advertising

Can You Beat Depression Without Medication?

I am always unpleasantly surprised when I listen to some of the advertising done by some clinics on radio shows claiming that they can treat depression without medication.

The Real Definition of Depression

I cannot stop but wonder if they are confused about what the word ‘depression’ means for psychiatry versus the meaning that it has in the vernacular language. One of the most frequent claims is that alternative treatment can be a substitute for antidepressant treatment for depression, but they fail to specify the kind of depression helped by that treatment.

Medication Is Often Medically Necessary

While I truly believe that integrating all modalities of treatment, (or as many as possible) creates a more effective approach in addressing all types of mental illness, including depression- I think it’s a mistake to suggest eliminating medication when it is oftentimes medically necessary, or to claim that it’s not needed when the alternative treatment has not been proven to be an effective substitute.

The Prevalence of Depression Worldwide

Depression, in its medical sense, is a chronic, multifaceted illness, that has plagued humanity from the beginning, and has a higher than ever prevalence worldwide. By 2030, it will be the most common cause of disability. Out of 14 million Americans, only 7.2 million are adequately treated, leaving at least 7 million or more struggling with this chronic disorder. Depression needs, first and foremost, a correct diagnosis, followed by an individualized treatment approach.

Diagnostic Criteria for Depression

Somebody complaining of feeling ‘depressed’, meaning feeling sad because of a recent or anticipated loss, doesn’t mean that he or she suffers from depression, in its medical understanding, but that she or he has an appropriate emotional reaction. If the sadness persists and becomes associated with cognitive impairment, changes in appetite, weight, and sleep patterns, then they could have either an Adjustment disorder, acute or chronic, or even Major Depressive Disorder when suicidal thoughts are associated. Chronic Depressive disorder, or Dysthymia, defines long periods of time of less than optimal mood, and other symptoms, including lack of energy, and changes in sleep patterns.

Strategies for Managing Depression

In mild and moderate states of depression, exercise and implementing good sleep hygiene and a healthy diet could help stabilize the mood to a normal level. However, in patients with severe depressive states, while these changes could be helpful, they can rarely be initiated by the depressed patients because of their lack of interest, energy and self-worth, as well as their feeling that life is not worth living which is characteristic of this level of depression. In these situations, it is more effective for the patient to try using medication to at least improve the drive and the energy level, This will help them initiate lifestyle changes that they could not maintain in the more depressed state.

Integrative Psychiatry Practice And Depression

In my practice as a integrative psychiatry provider, I do a comprehensive evaluation to assess if there are other factors that may impact a person’s mental health. Sometimes by addressing any vitamin or mineral deficiencies one can make a positive impact on relieving symptoms of depression. For example, when I discover that someone is deficient in certain vitamin or has endocrine disorders, I might recommend supplements that can address that deficiency. The research shows that individuals with deficits in vitamins D, and B12, can present with symptoms characteristic of depression.

Depression and Genetic Testing

In recent years, deficits in methylation that can now be easily diagnosed with genetic testing ( to determine the MTHFR mutation) that assesses the ability of the individual to properly utilize folic acid ( vitamin B9) which can also be associated with symptoms of depression. In the presence of this mutation, the organism has limited ability to eliminate homocysteine, creating, in time, a chronic state of inflammation that has also been correlated with depression.

Depression and the Brain

Folic acid in its methylated form is also essential in the production of the serotonin and norepinephrine that are two key mediators whose low concentration in certain area of the brain underlie the symptoms of anxiety and depression.

Medication and Depression

In this particular situation where there is a high level of depression and there is a biological condition that could be addressed- exercise and lifestyle changes alone are not sufficient. Also, when there is a genetic predisposition for depression, as seen in families who have multiple members afflicted with affective disorders, these cases cannot oftentimes be addressed with lifestyle changes only, but with an integrative approach that would include medication, and/or Transcranial Magnetic Stimulation (TMS), a non-invasive neurostimulation technique.

TMS As Alternative to Depression

TMS uses electromagnetic induction to produce weak electric currents using a rapidly changing magnetic field. These electric currents cause activity in specific or general parts of the brain with little discomfort, enabling the medical provider to study of the brain’s functioning and interconnections. TMS uses magnets instead of an electric current to activate the brain. An electromagnetic coil is held against the forehead and short electromagnetic pulses are administered through the coil. The magnetic pulse which can easily pass through the skull, produces small electrical currents which stimulate nerve cells in the brain region that is targeted.

If you like this article on alternative medicine for depression, or have questions, schedule your first session by calling us at 713.426.3100.

To learn more about TMS Therapy Houston, TX, contact Midtown Psychiatry and TMS Center Houston at 713-426-3100.

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