It has made me irritable and difficult to be around. I have been angry and defensive with everyone. And though I am a marathon runner and, in general, a very goal oriented person, I have experienced an inordinate amount of fear. I sleep pretty well, but my life has been pretty lethargic. It has affected relationships with my wife and children, and colleagues at work.
They say that depression comes in various forms. (For all of the different types, go to this link @ http://www.webmd.com/depression/guide/depression-symptoms-and-types.) Some people say that it feels like a black curtain of despair coming down over our lives. For me, it has been more like a light fog; a mist of uncertainty that seeps into every aspect of my life. Though I have functioned, for the most part, and on a pretty high level, there was always something that I couldn't pinpoint, something just under the surface, that seemed to have control of my life.
If you have the symptoms of depression, I would highly recommend that you get thoroughly checked by a physician, especially if you are experiencing suicidal thoughts or other serious symptoms. This is extremely important because there may be other underlying reasons for your depression.
For me, it has never been about total despair. That is why I have allowed it to go on for so long. As I have finally come to grips with the need to do something about it, however, I have not only sought counseling and seen a doctor, I have also taken it upon myself to deal with it in my own way. Through this process, I have learned two important lessons that could be helpful to you as well. Your depression could be helped through nutritional and spiritual means.
Nutritional
What I am about to say may or may not have any scientific evidence to back it up, but I have found that there is one thing that significantly affected my mood, and that is caffeine. It wasn't coffee for me. It was Mountain Dew. Every morning, as a part of breakfast, I would allow myself to have one Mountain Dew per day. It was my pick-me-up and helped me get going in the morning. It was my one vice and, though I knew that it did damage to my system, I justified its need.
For many years, I have had this addiction and it wasn't until I finally came to the conclusion that I needed to do something about the depression that I was able to kick the habit. (At this writing, I have been clean for over a month now. I am treating it like the addiction that it is and have continued to avoid the temptation.)
Here I will insert a disclaimer: I do not believe that nutrition holds all the answers to overcoming depression. There are many other factors that play into the blackness that hovers over so many: loss, grief, anger, medical problems, abuse issues…depression is multifaceted and there is no one cure for it. Nutrition is simply one part of the equation.
For me, I am convinced that caffeine and the combination of large amounts of sugar have, in large part, contributed to my depression.
As I was researching for this article, I came upon the following:
How Caffeine Works
Caffeine blocks a brain chemical called adenosine, which is what helps us go to sleep. This causes our cells to speed up, which in turn triggers the pituitary gland to think there is an emergency occurring. In order to respond to the supposed emergency, the pituitary gland then releases hormones that help bring about adrenaline. This surge of adrenaline speeds up the heart, making us feel full of energy.
In addition to this adrenaline release, a dopamine release is also brought about by the consumption of caffeine. Dopamine accesses the part of our brain that feels pleasure. (A bit sobering is the fact that certain drugs, such as heroin and cocaine, also increase dopamine levels.) Caffeine is doing the same thing to our brains that drugs do, only at a lower level. Because of this dopamine release, not only do we feel energetic, but we also feel upbeat and even cheerful after consuming caffeine.
Let’s think about this for a minute. If we are putting a chemical into our body that suppresses the brain chemical we use for sleep, helps release adrenaline, and brings about “happy feelings”, what will eventually result? That which goes up, must come down, right? That’s exactly what happens. What do we do when we “come down”? We go back to the very thing that will help us go up again — drink more caffeine.
Caffeine and Sugar Combined
What happens when you consume a large amount of caffeine and sugar?When we put sugar into our bodies the pancreas sends out insulin to help clear it out of our system. The cleaning out is a good thing, though at the same time, insulin also triggers the body to store fat, which is not a good thing! (For more on the negative impact sugar has on our body, check out “Sugar’s effect on your health”.) The trouble is, a sugar overload results in an insulin overload that cleans out our system to the point that our blood sugar plummets. At that point, we find ourselves moody and craving sugar (or carbohydrates), so we indulge again, usually consuming more than before, and the entire cycle repeats itself.
Like caffeine, sugar also stimulates the release of dopamine. ABC had a fascinating article on the effects of sugar in lab rats, in which they not only became addicted to the high sugar given to them, but they also wanted to consume more with each day that passed.
Where am I going with all this scientific mumbo-jumbo? Consuming caffeine and sugar gives us a high. It gives us an energy high from adrenaline and an emotional high from dopamine hitting the pleasure center of our brain. But a high always ends eventually. After the high ends, we are left with feelings of lethargy and depression: What is wrong with me? we wonder? I’m always so tired and hopeless feeling.
We assume that we must be struggling with depression, never having it occur to us that perhaps it is the constant highs and lows of our caffeine and sugar consumption that is contributing to our feelings of sadness and low energy. [1]
My Personal Experience
I can personally attest to the fact that just the consumption of a Mountain Dew and other sugar during the day has contributed to my depression. Since I have been off of Mountain Dew and have limited my sugar intake, replacing it with fruit, I have not only lost 7 pounds, but I have found myself more productive and able to deal with the stress of the day. If you are dealing with a similar type of depression as I, you may consider trying this simple experiment; eliminate your caffeine and sugar intake for two weeks and see if it makes a difference.
Spiritual
Recently, I have realized that there is also a spiritual component to my depression. I have allowed fear to control my life. Fear has been as prevalent as the air that I breathe. I have been afraid of just about everything. I never imagined that I could choose faith instead of fear.
Over five years ago, I was diagnosed with hypertension (high blood pressure). Because I was afraid, I decided that I would do something drastic. I called up my oldest son, one day, and asked him if he would like to run a marathon with me.
For over 6 months, I trained, increasing my mileage each week. We had decided to run the Chicago Marathon and, because it is so big and registration opens early and closes quickly, I had to register well in advance of the race. I was committed; until the last week.
I was in such fear of running the race that I almost backed out. It wasn't until the day of the marathon that my son talked me into it.
Since that time, I have finished 8 marathons. If I had not overcome that fear, I would never have experienced the joy of running.
My fear is about the daily things in life. Afraid that I will never have enough money. Afraid that I am not good enough. You name it, I am afraid of it.
Since my mind has become clearer, I have begun to study about fear and how to control it. During my research, I came upon a new book by Max Lucado. Called Fearless, he writes:
Fear serves a healthy function. It is the canary in the coal mine, warning of potential danger. A dose of fright can keep a child from running across a busy road... Fear is the appropriate reaction to a burning building or growling dog. Fear itself is not a sin. But it can lead to sin.
If we medicate fear with angry outbursts, drinking binges, sullen withdrawals, self-starvation or viselike control, we exclude God from the solution and exacerbate the problem. We subject ourselves to a position of fear, allowing anxiety to dominate and define our lives. Joy-sapping worries. Day-numbing dread. Repeated bouts of insecurity that petrify and paralyze us. Hysteria is not from God. "For God has not given us a spirit of fear." (2 Tim. 1:7)
This is me; defines who I am. And I am endeavoring to change my ways. Come join me. Here is the first step that I am taking:
- I have chosen to memorize 10 verses that I can carry with me in my heart. The scripture that I have chosen is as follows:
- II Corinthians 12:9: But He said to me, "My grace is sufficient for you, for my power is made perfect in weakness." Therefore I will boast all the more gladly about my weaknesses, so that Christ's power may rest in me.
- Psalm 139:23-24: Search me, O God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.
- Psalm 55:22: Cast your burden upon the Lord and He will sustain you; He will never allow the righteous to be shaken.
- Psalm 46:1: God is our refuge and strength. A very present help in trouble.
- Proverbs 3:5-6: Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him, and He will make your paths straight.
- I John 4:18: There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.
- I Peter 1:13: Therefore, prepare your minds for action; be self-controlled; set your hope fully on the grace to be given you when Jesus Christ is revealed.
- Jeremiah 29:11: For I know the plans I have for you, declares the Lord, plans to prosper you and not harm you, plans to give you hope and a future.
- Romans 8:28: And we know that in all things God works for the good of those who love Him, who have been called according to His purpose.
- Romans 12:2: Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is - His good, pleasing and perfect will.
- Luke 12:22-23: Then Jesus said to His disciples: Therefore I tell you, do not worry about your life, what you will eat; or about your body, what you will wear. Life is more than food, and the body more than clothes.
I have chosen to do this because I believe in Hebrews 4:12, which says: 'For the word of God is living and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.'
I am choosing not to allow fear to control me any longer and will have these verses in my heart so that, when I am challenged once again by the fear that has entrapped me for so long, I will have the 'sword of the Spirit' (the word of God) to help me fight the battle. Join me in this journey.
[2] Lucado, Max, Fearless, 2010, pg 13.
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