Depression does not discriminate. It can affect people who seem to have great lives while sparing others who have faced a lot of hardships. It makes you wonder what factors are at play when it comes to the cause of depression. 

This article won’t attempt to cover all possible factors that contribute to depression. Things like socioeconomic status, genetics, intergenerational trauma, political stability, access to resources, family dynamics and so much more all play a role. I’m going to dive into common contributing factors that I see in my practice with my patients.

Chronic Stress

Chronic stress changes your brain - literally. It changes the structure and health of your nerve cells and the way your brain operates. It also leads to chronic inflammation which is quite stressful to the nervous system. For this reason, chronic stress can eventually alter the brain in such a way that it leads to symptoms of depression. 

Negative Thinking Patterns

We all have moments when we see life through a grim lens. 

“I mess everything up.”

“I don’t have anything useful to offer.”

“Nobody likes me.”

“I don’t know what I’m doing with my life.”

These are negative thought patterns that pass through our minds all the time. But when your mind gets stuck on these thoughts and you can’t think past them, it can lead to depression. Over time, as your mind gets used to ruminating on these negative thoughts, you spend more and more time thinking this way and it becomes difficult to control. It becomes harder to shift to more positive thoughts. This is why telling a depressed person to “just think positive” is so unhelpful. It feels like trying to get a crease out of a piece of paper that’s been folded - negative thinking just feels baked in. This is where the help of a trained professional like a therapist becomes important.

Chronic Diseases and Blood Sugar Regulation 

Medical issues like diabetes, celiac disease, insulin resistance and severe arthritis have been associated with an increased risk of depression. This could be because it’s difficult to cope with certain chronic medical conditions. It’s also because chronic conditions can impact the nervous system and brain in a negative way. Poorly managed blood sugar in diabetics alters the nervous system and the mood. Inflammation from undiagnosed celiac disease and poorly managed arthritis impacts the brain and worsens anxiety and depression. Addressing your overall health is so important for your mental health.

Poor Gut Health

Your digestive health may have a big impact on your mental health. Irritable bowel syndrome and celiac disease, for example, have been associated with depression. Your gut bacteria might play a big role in the production of chemicals that influence your mood and emotional regulation. Whether you have IBS, ulcerative colitis, GERD or an undiagnosed gut issues, treating your gut health can improve your depression.

Inflammation

There is significant evidence that inflammation contributes to symptoms of depression. Studies have shown that people with depression have increased signs of inflammation. Lowering inflammation has also been shown to have a beneficial impact on depression symptoms. Some ways to lower inflammation include the right diet, exercise, good sleep habits, less exposure to environmental toxins, and using natural remedies strategically.

Diet and Nutritional Deficiencies

Diets that are not nutrient-rich and that are high in processed foods, sugar and less healthy fats have been associated with an increased risk of depression. Whole-foods diets that are high in fruits, vegetables, fibre, healthy carbohydrates, lean proteins and healthy fats improve depression symptoms. Alcohol can temporarily relieve symptoms of depression but it also may increase the risk of depression. Certain nutritional deficiencies like being low in iron, B12 or vitamin d are also really important to consider. If you have depression, you need to talk to your naturopathic doctor about your nutritional status and diet.

Hormones

Hormones play a big role in your mood. Hormonal fluctuations contribute to premenstrual symptoms of depression. Low thyroid hormones are known to cause feelings of depression. Other hormones such as testosterone can cause depression in men if levels are low. The hormonal shifts that happen around menopause can cause feelings of depression as well. There are so many complex ways that hormones influence your nervous system and your mood. Balancing hormones and helping your nervous system stay calm amidst hormonal fluctuations can go a long way in improving depression.

Lifestyle

There are a host of lifestyle choices that influence your mood such as the amount of time you spend on social media, the amount of authentic social connections you have in your life, your exposure to sunlight and nature, your sleep habits, your exercise routine etc. In my practice, I don’t only talk about diet and supplements. I also spend a lot of time talking about these types of lifestyle changes that impact mood.

It might feel overwhelming to think of all the factors that contribute to depression. The good news is that we can work on many of these factors to achieve a meaningful difference in your mood. It’s possible to find a way out of depression and it doesn’t have to require an overwhelming plan. Step by step, you can feel better. 

If you are experiencing a mental health crisis please call or text 9-8-8 if you’re in Canada or 9-1-1 to access emergency medical care.