A Deeper Dive Into The Root Cause Of Depression
Functional Medicine Solutions for Addressing the Root Cause of Depression
Depression can feel like a heavy weight, draining your energy, motivation, and joy.
You learned in our previous blog that depression can be far more complex than simply feeling down.
And while traditional treatments like antidepressants can be helpful, they don’t always address the underlying cause.
Functional Medicine offers a different approach, focusing on the root cause of your depression and empowering you to find lasting relief naturally.
This blog builds upon our initial introduction by taking a deeper dive into the functional medicine approach to depression. We’ll explore:
Hidden Culprits: Uncovering additional root causes beyond the initial five I previously discussed.
Functional Medicine Solutions: Detailing how Functional Medicine addresses both common and lesser-known depression triggers.
Let’s reclaim your well-being, one step at a time.
Beyond the Basics: Additional Root Causes of Depression
We previously discussed the significant impact of factors like gut health, nutrient deficiencies, chronic stress, environmental toxins, and genetics on your mood.
Functional medicine recognizes several additional contributors to depression, some of which might be pretty surprising to you:
Sleep Disturbances or Insomnia
A vicious cycle often develops between depression and sleep. Feeling down can make it hard to fall asleep or stay asleep, and poor sleep can exacerbate depressive symptoms. (1)
In addition, our modern lives are marked by increased exposure to artificial light (think cell phones, TVs, computers, and tablets), particularly in the evening, significantly disrupting sleep patterns.
Nighttime light exposure suppresses the production of melatonin, a hormone crucial for regulating our sleep-wake cycle. This can lead to difficulty falling asleep, increased sleeplessness, and frequent waking up at night.
These disruptions in sleep quality not only leave you feeling tired and foggy the next day, but research suggests they are linked to an increased risk of depression. (2)
Hormonal Imbalances
Fluctuations in hormones like estrogen, progesterone, and thyroid hormones can significantly impact mood, especially in women during PMS, perimenopause, and menopause. (3) However, these aren’t the only hormonal culprits when it comes to depression.
Our bodies rely on a delicate balance of hormones produced by various glands. When this balance is disrupted, it can manifest in various ways, including mood swings, anxiety, and depression.
Here are some key hormones that can impact depression:
Sex hormones (estrogen, progesterone, testosterone, DHEA)
Thyroid hormones
Cortisol (stress hormone)
Oxytocin (cuddle hormone)
Inflammation
Imagine a low-grade fire smoldering beneath the surface – that’s what chronic inflammation can feel like in your body.
While inflammation is a natural response to injury or infection, chronic low-grade inflammation can contribute to a variety of health problems, including depression. Factors like food sensitivities, gut dysbiosis, and a high-sugar diet can trigger this inflammatory response. (4)
Blood Sugar Imbalances
You might not think of blood sugar when it comes to mood, but it plays a surprising role. Insulin, a hormone that regulates blood sugar, also impacts brain health.
When your blood sugar is dysregulated due to factors like insulin resistance, your brain feels the effects.
Research suggests this can disrupt neural circuitry and hinder the formation of new brain cells. (5)
The result? You might experience fatigue, difficulty concentrating, and even symptoms of anxiety and depression.
Screen Time and Social Media
While staying connected with loved ones online has its perks, excessive screen time and social media use can be detrimental to mood.
The constant barrage of curated feeds and unrealistic portrayals can negatively impact self-esteem and fuel feelings of inadequacy. (6, 7)
Additionally, social media can replace real-life social interaction, leading to feelings of isolation and loneliness – both linked to an increased risk of depression. (8, 9)
Functional Medicine Solutions: Addressing the Root Cause for Lasting Relief
We’ve explored how functional medicine addresses the root causes of depression by optimizing your diet, managing stress, and addressing potential deficiencies. But the journey to lasting relief goes so much further!
Functional medicine also emphasizes the power of lifestyle changes to support your mood and overall well-being.
Here, I want to go a little deeper into three key areas: exercise, sleep hygiene, and managing screen time.
Exercise: Move Your Body, Boost Your Mood
Physical activity isn’t just about physical health – it’s a potent mood booster.
Exercise triggers the release of endorphins, natural feel-good chemicals that combat stress and elevate mood. Studies consistently show that regular exercise can be as effective as antidepressants in managing mild to moderate depression. (10, 11)
But how much exercise is enough? Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
This could be brisk walking, swimming, cycling, dancing – anything you enjoy and can stick with. Even small bursts of activity throughout the day (micro-workouts) can make a difference.
Try This: Don’t feel like going to the gym? No problem! Find an activity you genuinely enjoy. Take a dance class, explore your neighborhood on foot, or invest in some resistance bands for home workouts. The key is to move your body and find activities that make you feel good.
Sleep: The Foundation for Well-Being
We all know the importance of a good night’s sleep. But for those struggling with depression, sleep disruptions can become a vicious cycle.
Poor sleep can exacerbate depressive symptoms, while depression can make it hard to fall asleep or stay asleep. (12, 13)
So, how can you improve your sleep hygiene? I can help you identify and address underlying sleep issues like sleep apnea or restless leg syndrome. Additionally, creating a relaxing bedtime routine can significantly improve sleep quality.
Try This: Establish a consistent sleep schedule, even on weekends. Wind down before bed with calming activities like reading a book or taking a warm bath. Avoid screens for at least an hour before bedtime. And create a sleep-conducive environment – cool, dark, and quiet – to promote restful slumber.
Unplug and Reconnect
In today’s digital age, we’re constantly bombarded with information and stimuli.
While technology keeps us connected, excessive screen time can negatively impact mood. (14)
The blue light emitted from screens can suppress melatonin production, disrupting sleep cycles and leading to difficulty falling asleep and fragmented sleep.
So, how can you manage your tech habits?
Try This: Set boundaries around screen time. Establish tech-free zones in your home, like the bedroom or dinner table.
Schedule “digital detox” days where you disconnect entirely from technology and reconnect with yourself or loved ones in real life. Prioritize face-to-face interactions, engage in activities you enjoy, and spend time in nature – these activities can boost mood and reduce dependence on social media.
Incorporating these lifestyle changes into your routine can empower your body’s natural ability to combat depression and promote lasting well-being.
Remember, small changes can make a big difference. So get started today, one step at a time, and reclaim your mood naturally.
Take Charge of Your Mood
You’ve taken the first step – acknowledging the impact of depression and seeking solutions.
Now, the power lies within you!
You can significantly impact your mood and well-being by incorporating these functional medicine strategies – prioritizing exercise, sleep hygiene, and mindful screen time management.
And keep in mind that these lifestyle changes work synergistically with the other functional medicine approaches we’ve discussed, like targeted nutrition and addressing underlying root causes.
Ready to create a personalized plan for lasting relief?
Request a free 15-minute consultation with me, Dr. Martina Sturm.
Together, we’ll explore your unique situation, identify potential root causes, and develop a personalized functional medicine plan that addresses the root causes of your depression.
This plan will empower you to take charge of your mental health and reclaim your natural zest for life.
Don’t wait – take control of your well-being today!
Resources
1. “Sleep disorders as core symptoms of depression.” NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181883/. Accessed 18 April 2024.
2. “Sleep disturbances and depression: risk relationships for subsequent depression and therapeutic implications.” NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3108260/. Accessed 18 April 2024.
3. Soares, Claudio N., and Brook Zitek. “Reproductive hormone sensitivity and risk for depression across the female life cycle: A continuum of vulnerability?” NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2440795/. Accessed 18 April 2024.
4. “The Role of Inflammation in Depression and Fatigue.” NCBI, 19 July 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6658985/. Accessed 18 April 2024.
5. “Insulin in the nervous system and the mind: Functions in metabolism, memory, and mood.” NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5021669/. Accessed 18 April 2024.
6. “Association between screen time and depression among US adults.” NCBI, 16 August 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5574844/. Accessed 29 April 2024.
7. “Association between screen time and depression among US adults.” NCBI, 16 August 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5574844/. Accessed 29 April 2024.
8. “Screen time and depression risk: A meta-analysis of cohort studies.” NCBI, 22 December 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9815119/. Accessed 18 April 2024.
9. “Association between screen time and depression among US adults.” NCBI, 16 August 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5574844/. Accessed 18 April 2024.
10. “,.” , - YouTube, 5 March 2024, https://www.bmj.com/content/384/bmj-2023-075847. Accessed 18 April 2024.
11. “Exercise is an all-natural treatment to fight depression.” Harvard Health, 2 February 2021, https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression. Accessed 18 April 2024.
12 “Sleep and mental health.” Mind, https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/about-sleep-and-mental-health/. Accessed 18 April 2024.
13. “Sleep disturbances and depression: risk relationships for subsequent depression and therapeutic implications.” NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3108260/. Accessed 18 April 2024.
14. “Association between screen time and depression among US adults.” NCBI, 16 August 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5574844/. Accessed 18 April 2024.