Depression has been called the world’s number one public health problem. The American psychological association states that it is the most commonly occurring mental disorder. In India statistics show a shocking rise in the number of depression cases every single year and it affects almost every age group irrespective of gender.

Most of us know depression is a heterogeneous illness and has many different triggers. Let’s try to identify if VITAMIN D deficiency is one among them.

Vitamin D also was known as the “Sunshine” vitamin is a steroid hormone precursor. It was originally thought to play a role in mineralization of bones for keeping them strong and healthy, but over time research has linked low levels of Vitamin D levels to obesity, heart disease, diabetes, cancer, anxiety and DEPRESSION!

Limited sun exposure, darker skin tone, higher altitudes, poor diet, liver and kidney diseases, age etc., are few risk factors for Vitamin D deficiency.

Diagnosis:  The most accurate way to measure how much Vitamin D is in your body is the 25- hydroxylated blood test (25(OH)D). In my practice, I have observed not many have enough or optimal Vitamin D levels which should be over 35 ng/ml

I personally feel that it’s the most underrated and undervalued vitamin of all

Symptomology:  If you have a Vit D deficiency you may experience following physical symptoms

• Aching bones, joint pains
• Poor muscle endurance
• Muscle cramps and weakness
• Fatigue and generalized weakness
• DIFFICULTY LOSING WEIGHT
• Low immunity
• Decreased stamina and endurance

You may also experience symptoms of Depression that include:

• Overwhelming sadness, hopelessness, feeling empty
• Diminished interest or pleasure in activities
• Loss of appetite
• Significant weight loss(when not on diet) or weight gain
• Insomnia or Hypersomnia(excessive sleep) nearly every day
• Lethargy
• Problems concentrating
• Headaches, back and neck pains
• Psychomotor agitation/retardation(restlessness or sluggishness)
• Recurrent suicidal ideations.

A link between Vitamin D deficiency and Depression

Many research studies have concluded that Vitamin D receptors have been found in the areas of brain that are linked to the onset of depression, It has also been found that Vitamin D affects the number of chemicals called Monoamines such as serotonin, dopamine (also known as ‘happy hormones’) and how they work in brain. Many anti-depressants medications work by increasing the number of monoamines in the brain.

A review of an international research shows Over 31,000 people participated in 13 studies that efficiently studied this area and the results showed a significant relationship between low levels of Vitamin D and depression.

According to a study in the Netherlands involving 1,702 people found that significant low levels of Vitamin D cause the developing of depressive symptoms in individuals. A 2 year follow up suggested that Vitamin D could be a cost-effective part of prevention and treatment interventions for depression.

One type of depression that appears to be even more strongly associated with Vitamin D is Seasonal Affective Disorder (SAD), a mood disorder characterized by depressive symptoms during times of year when there is relatively less sunshine. It occurs majorly during winter seasons. Symptoms of SAD coincide with a reduction in Vitamin D which in turn effects serotonin levels in the brain, thereby causing depressive symptoms.

Food sources of Vitamin D:

• Fatty fish like tuna, mackerel, salmon, sardines and herring
• Cod liver oil contains 450 IU of Vitamin D per teaspoon(5ml)
• Oysters, shrimp
• Egg yolks
• Mushrooms: Like humans, mushrooms synthesize D when exposed to UV light
• Vitamin D fortified cereals, milk, orange juice or soy milk.

Other helpful options are to get enough sun (at the least for around 15 mints daily) around midday which can be between 11 am to 1 pm. At this time sunlight is at its highest point and your body may manufacture it more efficiently in less time.

Also, get Vitamin D supplements if your D levels are at extremely low levels, recommended daily allowance (RDA) would be of 600 IU daily, plus a 60,000 IU Vitamin D sachet in milk/curd once every month for 4-6 months(see your physician for more information)

Of course, Vitamin D supplementation is only a part of a comprehensive treatment plan. A plan whether based on pharmaceuticals or natural methods should include psychotherapy. However, low levels of Vitamin D can impair and prolong recovery from depression. Hence, it’s always best to treat a problem holistically!

NOTE:

• Healing properties of natural sunlight cannot penetrate glass, you cannot sit inside your home or car and reap its benefits
• If you have darker skin, you will need about 25 times more exposure than a light-skinned individual to produce the same amount of D
• You are looking at months of sunlight/supplements before levels return to normal
• Kidneys and liver activates Vitamin D, having a kidney disease or damaged liver will hinder the activation of Vitamin D
• SUNSCREENS- From strongest to weakest prohibit the body from making vitamin D by 95%. Your body needs sunlight without sunscreens to produce vitamin D. Even SPF 8 creams can prevent the production of vitamin D

Stress is a very common component of our everyday life. Staying happy amidst our busy schedules has become almost impossible. Everybody wants to be happy and we often find ourselves pursuing this emotion in various ways. Did you know that these emotions are the result of chemical reactions in the brain? The human body has 4 natural built-in mood-enhancing chemicals, which help combat stress and relieve pain keeping you happy and positive.

What are happy hormones? Why do they make us happy? How do we get more of these in our system?

The four happy hormones are Dopamine, Oxytocin, Serotonin and Endorphin (DOSE).

DOPAMINE: This is one of the chemical signals that pass information from one neuron to the next. Dopamine is released during pleasurable moments or situations and helps to regulate how pleasure is perceived and experienced. Dopamine is also responsible for our motivation, concentration, pleasure, bliss and euphoria.

How can you boost your Dopamine level:-

1. Limit your sugar intake: Although sugar is linked with raising dopamine levels, the “high” achieved is only temporary and is linked to a wide array or illnesses.
2. Limit caffeine intake: Yes, caffeine can also raise dopamine levels but studies show that increased caffeine intake can actually cause an increase in tolerance and can lead to lowered or even diminished dopamine release in the long run.
3. Connect with others: Human contact such as hugs from your kids, kisses from your spouse, or even simply shaking hands with a friend or colleague is enough to boost dopamine levels.
4. Meditate: Meditation and mindfulness helps the body relax through deep breathing and calming of the nervous system. This in turn helps with the release of dopamine.
5. Listen to music: Listening to the music you enjoy helps trigger our pleasure centre thereby releasing dopamine.

OXYTOCIN:

This hormone and neurotransmitter is best known for its role in breastfeeding and childbirth. It’s produced in the hypothalamus and females have been shown to have higher levels than males. Oxytocin has been linked to higher self- esteem, trust, optimism and can help lower stress and blood pressure.

How to boost Oxytocin:-

1. Cry: Suppressing ones emotions can lead to lower oxytocin levels which can cause stress as well as various physical issues within the body. We often hear that a good cry can help us heal both emotionally and physically. It’s true!
2. Give: This can be in the form of volunteering or simply making a generous donation. The act of giving and/or bonding with others can help increase oxytocin levels and make us feel good overall.
3. Physical Touch: Oxytocin helps to trigger the reward system in our brain when we are in healthy and loving relationships. It is also released during orgasms in both men and women.
4. Encouragement: Whether we are getting it, or giving it, words of encouragement go a long way in the release of oxytocin. Compliment and encourage one another at every chance you get!

SEROTONIN:

Do you feel imbalanced? Do you have depression, anxiety, hot flashes, night sweats, bipolar disorder, migraines, insomnia, PMS, or chronic pain? The cause of all these symptoms is a neurotransmitter imbalance.

Like dopamine, serotonin is also a neurotransmitter. While dopamine is responsible for our excitement and motivation, serotonin is responsible for calming us, suppressing pain, and regulating our mood and sleep cycles. This hormone is found mainly in the gastrointestinal tract, platelets,                    and the nervous system. Serotonin also controls appetite and reduces your sensitivity to pain.

How to boost Serotonin:-

1. 1. Aroma massage: Regular body massages can help lower the stress hormone cortisol, and help increase both dopamine and serotonin levels in the brain/body.
2. Positive affirmations: Regularly reciting positive affirmations can help almost re-wire your thinking. Numerous studies show the effects of positive thinking can help with serotonin synthesis while lowering cortisol levels.
3. Good vitamin B Intake: Vitamin B6 and B12 are directly linked to lowered levels of depression and when taken regularly, can help boost overall feelings of well-being. The richest sources of vitamin B6 include fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (excluding citrus). Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products.
4. Gardening: This one may seem strange but studies show that microbes contained in the soil can lead to a rise in serotonin simply through inhalation.

ENDORPHINS:

These are chemical compounds which are produced in the human body and interact with receptors in the brain. They help to reduce pain, increase focus, and improve your overall mood. It also helps boost energy, confidence, and makes all of the daily stressors of life much easier to cope with. Today, we produce endorphins when exercising our anaerobic zones. Anaerobic exercise helps us to cope with chronic pains by activating our body’s natural painkillers. Hence exercise is one of the many ways of boosting Endorphins.

How to boost Endorphin:-

1. Laughter: Not only does laughter boost serotonin levels but also helps to increase pain tolerance levels.
2. Healthy eating habits: Increase your consumption of protein, healthy fats, and plant based food while limiting alcohol and caffeine. If you supply the necessary amino acids the body will restore balance and you will have improved health and moods.
3. 3. Sunshine exposure: Regularly spending time outdoors in the sun can regulate the release of endorphins. The best time is to expose the body to the Sun is from 10am to 1pm.
4. Aromatherapy: Soothing scents such as those found in essential oils can help with the release of endorphins in the body.

So keep smiling, stay positive and keep these hormones levels at the peak!