Lifestyle Matters

I take medication for chronic depression, but endorse consideration of other treatment modalities that can offer symptom reduction. In fact, many of the following tips, I do regularly.

Blog-colleague, Dr. Steve Ilardi at Psych Pundit , says that lifestyle change can help bring us to a greater emotional and physical balance. Ilardi’s treatment calls back the habits of our hunting and gathering ancestory and argues that our brains and bodies aren’t designed for our 21st century lifestyles. "We were never designed for the modern sedentary, socially isolated, sleep-deprived, fast food-laden, indoor, frenetic pace of modern life."

The approach is called Therapeutic Lifestyle Change (TLC) , and the preliminary results noted that 76% of TLC patients experienced a favorable treatment response compared to 24% of subjects who received traditional medication and psychotherapy.

There are six essential aspects to TLC:

■ Aerobic exercise

Exercise is a potent antidepressant. Elevate your pulse between 120 to 160 beats per minute for 35 minutes three times a week.

■ Adequate sleep
Chronic sleep deprivation is a risk factor for depression. Sleep 7 to 8 hours nightly.

■ Natural sunlight
The brain needs 2,500 lux for 30 to 60 minutes per day. Spend 30 minutes outdoors on a sunny day or in front of a 10,000 lux light box on overcast days.

■ Omega-3 fatty acids

Omega-3 intake (particularly the molecular form known as EPA) has been shown to relieve depression. Research recommends a daily dose of 1,000 milligrams of EPA, typically in the form of highly concentrated fish oil.

■ Social interaction
A social support network helps prevent depression when we suffer major losses in life. Separation from friends and family is a common trigger for depression.

■ Reduce negative thoughts
Loneliness can lead to a tendency to dwell on repetitive, negative thoughts. Interact socially and learn to redirect attention to more engaging activities when alone.

For more on TLC and Dr. Ilardi, read here