Cerrito Creek runs right by our office.
The American Journal of Preventive Medicine has just published a study which shows that moderate exercise not only treats, but can help prevent depression:
Mammen analyzed over 26 years worth of research findings to discover that even low levels of physical activity (walking and gardening for 20-30 minutes a day) can ward off depression in people of all age groups.
Mammen’s findings come at a time when mental health experts want to expand their approach beyond treating depression with costly prescription medication. “We need a prevention strategy now more than ever,” he says. “Our health system is taxed. We need to shift focus and look for ways to fend off depression from the start.” (University of Toronto)
Depression is a multi-faceted beast. There is no single magic bullet cure for depression, but my recommendations are:
1. Exercise – Your body has to move. Even if you don’t feel like moving, force yourself out of the house and take a walk around the block. This will get the qi and blood moving. If you can do more, do more! Ride a bike, go rollerblading, go running. If weather permits, outdoors exercise is best.
2. Get outside! If you are lucky enough to have a garden, get yourself a shovel and turn some earth. Studies have shown great health benefits to going barefoot in the grass and reconnecting yourself to the natural electrical charge of the earth.
3. Proper nutrition – No junk food, no fake food. Lots of leafy green vegetables, fresh fruit in season, some quality meats and a small amount of fermented foods such as sauerkraut, kimchi or other pickled vegetables, plus plenty of water and green tea. I recommend green tea over coffee if you suffer from depression as coffee can be addictive.
4. Connections – A healthy social circle is extremely important. If you’re deep in depression you might find it very difficult to get out and make new friends, but whenever the chance arises for you to do something nice for someone, take it. Those little things are their own reward, not a means to an end, but they may have the side effect of making people like you 
Appreciate the connections you have with friends and family for what they are – no relationships are ever perfect.
5. Acupuncture – As noted just the other day, acupuncture can be very effective for depression.
6. Herbal medicine – Herbal medicine is an excellent adjunct to all other forms of therapeutic interventions and can help get you through tough times. As with everything in Chinese medicine, herbal formulas should be individually tailored to each person’s situation and body type for best results.
7. Talk therapy – When people tell me they’ve tried therapy and it doesn’t work, it reminds me of people who say they’ve tried beer once or twice and just don’t like the taste. There are many different style of talk therapy, and even more different therapists. There are good and bad therapists, just as there is good and bad beer, and there are therapists that are right for some people and not right for others. If you haven’t met the right therapist for you, keep looking.
Finally, if you’re having thoughts of hurting yourself, the national suicide prevention number is 1-800-273-8255. For local numbers, visit this website. Don’t give up hope!
