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Complementary and Alternative Therapies


Pharmacotherapy is often the first step to treating anxiety and depression, but there are several treatment mechanisms not associated with medication which may present a positive impact.  “Complementary and alternative therapies are interventions and products that are perceived to be as effective as conventional pharmacotherapy, but more natural and economical, with fewer side effects and available without the need of prescription”¹.  These therapies include physical therapies such as exercise, nutraceuticals such as vitamins and minerals, and herbal remedies such as plant extracts.  A growing number of individuals with depression and/or anxiety report using these alternative therapies to treat their symptoms in addition to medication.  The goal of using health promotion interventions for the treatment of depression and anxiety is to ultimately reduce the amount of medication necessary and prevalence of symptoms contributing to an overall healthier and happier life. 

Physical Therapies

Physical therapies which have been studied for individuals with anxiety and/or depression include exercise, yoga, light therapy and acupuncture.  The evidence supporting the benefit of using these therapies is limited however; the number of individuals using these approaches is increasing so evaluating their impact is beneficial. 

Exercise

Exercise in both aerobic and non-aerobic form is often associated with a feeling of euphoria and positive mood, but why?  The antidepressant action of exercise is attributed to its effect on neurogenesis especially in regards to B-endorphins, vascular endothelial growth factor, and serotonin in addition to a reduction in inflammation and oxidative stress¹.  In a systematic review of exercise use as an additional factor to an existing treatment plan for anxiety or depression, an evidence level of 3 out of 4 was found for its aide to unipolar and bipolar depression, generalized anxiety disorder, obsessive compulsive disorder, and panic disorder.  It was also reported that exercise appeared to be more beneficial with a higher frequency and intensity¹. 

Yoga

Yoga is a practice including three main components: postures, breathing exercises, and meditation.  Yoga can have a positive effect on mood by reducing sympathetic activity while improving parasympathetic drive as well as regulating emotion and responsiveness to stress.  A meta-analysis of yoga as an adjunct treatment of major psychiatric disorders concluded that it was effective; particularly for depression and anxiety¹.  In another study yoga was shown to significantly improve anxiety symptoms in a five day treatment period¹.  Therefore, the systematic review suggests that yoga has a level 3 evidence for benefit as an adjunctive treatment of depression and anxiety. 

Omega-3 fatty acids

Not all fat is bad for the body, and there is such a thing as healthy fat.  Omega-3 fatty acids are involved with the functioning of the human nervous system and vital for normal metabolism.  They also aide in the production of LDL (good) cholesterol and contribute to lower triglycerides.  Omega-3 can be found in food sources such as flaxseed oil, fish, chia seeds, nuts, basil, broccoli, eggs and many more.  It can also be derived from supplements such as fish oil pills.  In relation to mental illness, low omega-3 levels have been linked to both depression and anxiety.  Individuals with depression and/or anxiety should be aware of their omega-3 consumption for better overall health. 


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