1 year ago

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List of constantly updated tips:
https://schizoprevent.blogspot.com/2021/10/depression.html

Other potential points:
Richer people are happier
Married people are happier
A sense of freedom is very important for happiness
People with kids are healthier and happier
Owning your home
Vacations
Employed people are happier than unemployed (retired people are the happiest)
Christians are happier (and likely other religious people)
Conservatives are happier
Healthier people are happier (mentioned in video)
Sleep is important
Friendships

**Apologies because I left the blue light filter on my laptop on (which reduced the blue in the slides) (audio is improved)

THE PRESENTATION SUMMERIZED
Risk factors
Females 2X risk
About 21% (3X) of people with a substance use disorder also experience depression
Medical illnesses are linked to depression: heart disease 2X, cancer 4X, schizophrenia 4X
Normally 8% depressed, but the pandemic increased this to 24%
What it is?
Higher brain inflammation leads to depression
The part of your brain that detects and process negativity gets larger
Depressed people are more likely to develop other health issues

The percentage of patients in remission from their depression at 16 weeks did not differ among groups (60.4% [exercise] vs. 68.8% [medication] vs. 65.5% [combination], p = .67). Therefore, exercise was as effective as medication for reducing symptoms of depression in that sample. Interestingly, 10-month follow-up of those participants revealed that exercise group members (70%) had significantly (p = .028) lower rates of depression than those in the medication (48%) or the combination groups (54%)

Magnesium
50% of adults deficient
Supplementation was 68% to 88% effective in deficient adults
30% of depression in the USA is caused by lack of magnesium

Curcumin
Slightly less effective than an antidepressant but much safer

Sauna
50% reduction

Mediterranean diet
4% med had depression versus 11.2% non-med
31% improvement in another meta-analysis

Helminth therapy (intestinal symbiotic worms)
Shown to provide great benefits (about 90% effective)
(HDC (Rat tapeworm) NA not effective (TTO also not effective (TOS is not a worm TTO is the other human one))
HDC cures many illnesses

Light therapy 45% effective in people who don't even have seasonal disaffected disorder

Vit D
58% of suicidal patients had low vit D which increased pro inflammatory cytokines
vitamin D level below 20 nanograms per milliliter (ng/mL) had an 85% increased risk of depression compared to those with a level greater than 30 ng/mL
Supplementing vitamin D led to large improvements (28% reduction)
Low folate
leads to a 3x risk of depression
after supplementing folate suicide ideation decreased by 40% and feeling of depression decreased by 36%
Methyfolate decreased symptoms by 72% in another 6wk study (over 60’s) and by 47% in another 4wk study, in another study it was found to be more effective than an antidepressant
In treatment resistant depression 19% achieved remission using folic acid plus SSRI. Using methylfolate and SSRI in another study 32.3% achieved remission versus 14.6 placebo plus SSRI
Keto
reduces depression by 70% in persistent severe depression
psychotropic medications was reduced in 18 of the 28 subjects (64%) and non-psychotropic medication was reduced in 71% of patients

Fish oil
Helps
Pills store better than a bottle
S-adenosylmethionine (SAMe)
As effective as an antidepreesent
Less side effects
MP (and many others) cured depression with a carnivore diet
48% resolved, 48% improved, 4% unchanged (for ALL mental illnesses not depression specific (in cited study))
Low cholesterol is associated with much higher levels of violent suicide attempts and to higher overall mortality (even though heart disease goes up)

SSRI
Don’t recommend
Without antidepressants: About 20 to 40 out of 100 people who took a placebo noticed an improvement in their symptoms within six to eight weeks.
With antidepressants: About 40 to 60 out of 100 people who took an antidepressant noticed an improvement in their symptoms within six to eight weeks. (NIH)
Only more effective than placebo in 51% of randomized trials
56% of people taking SSRI's experience withdrawal effects when stopping (46% experienced severe withdrawal)
SSRI leads to flat emotional affect and causes impotency (no sex)
Similar to SSRI
St. John’s wort (more available neurotransmitters)
5htp or tryptophan (serotonin precursors)
Above would possibly help

Gluten
Blood sugar levels
Microbiome analysis (Viome)
Talk therapy (more effective than many people think)
Feeling helpless is associated with depression fairly strongly

Psychological Shifts --- that help depression
Meaningful goals
Meaningful social connections
Overcoming childhood trauma
Imagining a positive future
Being valued by society
Connections with nature

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