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I suffer from depression. Understanding what we face is part of dealing with a problem. When it comes to depression, understanding what is going on in my brain helps me create what neuroscientist Alex Korb calls the upward spiral. I want an upward spiral in my mood, as I know everyone who experiences depression does.
I know I can find my way out of depression, even though I have experienced it for as long as I can remember. Yes, early childhood and genetics affect the brain and can lead us toward depression. However, as Korb states in his book, “Your genes aren’t your destiny.” Depression is not our destiny. We will experience that upward spiral if we do the hard work of recovery.
“You aren’t stuck with the advanced path of your DNA origin.” Louie Giglio
Depression is mainly a result of poor communication between the prefrontal cortex (PFC) and the limbic system. The PFC and limbic system are called the front-limbic system, which regulates our emotional state. When it doesn’t function, we can become depressed. The PFC is the frontmost part of the brain. It is the whole surface of the front third of the brain, sitting right behind the forehead. The PFC is also the “CEO of the brain,” the center of planning and decision-making circuits, and is responsible for controlling impulses.
The PFC in depression is responsible for worrying, guilt, shame, problems with thinking clearly, and indecisiveness. Changing activity in the PFC can help with those problems, as can changing bad habits and improving willpower.
The Limbic system is located much deeper in the brain. There are four main regions: the hypothalamus, amygdala, hippocampus, and cingulate cortex:
The hippocampus is responsible for creating long-term memories.
The hypothalamus controls stress.
The amygdala is the key to reducing negative emotions like fear and anxiety.
The cingulate cortex controls focus and attention, which is really important in depression because what you focus on makes a big difference to your mood.
Let’s look closer at the cingulate cortex, which mediates difficulty concentrating and a greater focus on the negative. The anterior cingulate, in the front of the cingulate, has the biggest impact on depression. It is covered by the PFC and closely connected with it, serving as a gateway between the limbic and PF regions. Serotonin is highly concentrated in the anterior cingulate. Serotonin is the neurotransmitter most commonly targeted by antidepressant medications.
Boosting serotonin
Now that we understand a bit more about depression and serotonin, let’s look at ways to boost serotonin. I don’t know about you, but I need an application after I take in the information. Here is a summary of an article from Harvard Health Publications on boosting serotonin.
4 ways to boost serotonin
The article cites four ways to boost serotonin:
1. Medication. Most antidepressants increase the brain’s serotonin levels.
2. Exercise. Your body increases an amino acid called tryptophan when you work out and your brain uses it to create serotonin.
3. Exposure to sunlight or bright light that replicates sunlight.
4. Complex carbohydrates. Eating complex carbs such as vegetables, fruits, whole grains, and legumes is a great way to boost tryptophan levels. Your body produces insulin when you eat complex carbs which then helps your muscles take in amino acids and boosts the chances that tryptophan will reach your brain.
Here’s my plan to incorporate the four steps into my recovery:
Since the end of April, I have been taking Celexa, a serotonin and norepinephrine reuptake inhibitor (SNRI). While it has not touched the depression, it has helped lower anxiety, and I sleep better at night. I am open to taking an add-on medication for depression. My approach is simple. Everything is on the proverbial recovery table.
Exercise is something I need in my daily routine. I will incorporate it in small blocks of time, building up a little more each day. My days of all-or-nothing excess are behind me.
I live in an area where there is plenty of sunlight except in December and January. Because I suffer from seasonal affective disorder, I plan to buy an artificial UV light.
I do well eating complex carbs every morning. I will add them to my other meals.
How can you incorporate one or more of these into your recovery? Leave a comment and let me know.
Looking ahead
Next week we will take a deeper look at how exercise can help with depression.
This is the second part of a series on depression. Read the first part here.
Resources
The Upward Spiral: Using Neuroscience To Reverse the Course of Depression, One Small Change at a Time by Alex Korb
The Upward Spiral Workbook by Alex Korb
Goliath Must Fall: Winning the Battle Against Your Giants by Louie Giglio
Serotonin: The Natural Mood Booster by Harvard Health Publishing
Image by Jose Antonio Alba from Pixabay
Thank you for your words of wisdom in dealing with depression. Making wise decisions on this journey of healing is vital. I am changing my eating habits and trying to incorporate exercise into my daily routine. God bless you abundantly, dear girl. Sending love, hugs and prayers. I am so proud of you! Love you very much. <3
Once again you have blown my mind. You're going to make it I have unshakable faith