Take the time you need to recover from depression

DEPRESSION CAN affect anyone, even those who seemingly have it all. The death of a loved one, loss of a job or the ending of a relationship are difficult experiences for a person to endure.

It is normal for feelings of sadness or grief to develop in response to such situations. Those experiencing loss often might describe themselves as being depressed. However, being sad is not the same as having depression. The grieving process is natural and unique to each individual and shares some of the same features of depression.

According to Dr Orlando Thomas, medical doctor and functional medicine practitioner at Thomas Medical and Shockwave Centre in Old Harbour, several factors can play a role in depression:

• Biochemical: Differences in certain chemicals in the brain (such as the neurotransmitters serotonin, dopamine and norepinephrine) may contribute to symptoms of depression.

• Genetic: Depression can run in families. For example, if one identical twin has depression, the other has a 70 per cent chance of having the illness sometime in life.

• Personality: People with low self-esteem, who are easily overwhelmed by stress, or who are generally pessimistic may be more likely to experience depression.

• Environmental: Continuous exposure to violence, neglect, abuse or poverty can also pose risks for developing depression.

Depression is among the most treatable of mental disorders. Between 70 and 90 per cent of people with depression eventually respond well to treatment.

There are a number of things people can do to help reduce the symptoms of depression. For many people, regular exercise helps create positive feeling and improves mood. Getting enough quality sleep on a regular basis, eating a healthy diet and avoiding alcohol (a depressant) can also help reduce symptoms of depression.

“Functional treatments for depression include psychotherapy (like CBT and IPT); lifestyle changes, such as exercise; a balanced diet; and stress management techniques, like mindfulness. Other evidence-based approaches involve bright-light therapy, transcranial magnetic stimulation, and in some cases, medication. A holistic strategy focusing on identifying and addressing the underlying causes, rather than just symptoms, is a key principle,” Dr Thomas said.

THESE INTERVENTIONS SUPPORT OVERALL MENTAL WELL-BEING

• Regular physical activity: Exercise, including walking, swimming, and cycling, can improve mood and help recovery.

• Balanced diet: An anti-inflammatory diet, rich in omega-3 fatty acids and nutrients from leafy greens and fish, can support brain health.

• Stress management: Practices like mindfulness meditation, yoga, and relaxation techniques can help manage stress and improve resilience.

• Sleep hygiene: Getting sufficient, quality sleep is crucial for mood regulation and overall mental health.

• Sunlight exposure: Daily exposure to bright light can help regulate mood and is particularly effective for seasonal affective disorder

Most functional medicine treatments can be safely used along with conventional treatment approaches to support optimal results. Your doctor will evaluate your individual diagnosis and recommend any combination of functional medicine, conventional treatments, nutrition, and complementary alternative options to support your journey to well-being.

A functional medicine approach to managing depression brings the puzzle pieces together into an individualised, comprehensive plan to help people thrive once again. The end result – a life filled with joy and happiness.

keisha.hill@gleanerjm.com