How Come They're Happy and I'm Not?: The Complete Natural Program for Healing Depression for Good - Softcover

Bongiorno Nd Lac, Peter

Softcover

ISBN 10: 1573245801 ISBN 13: 9781573245807

Publisher: Conari Press, 2012

Synopsis

A Science-Based, Whole-Body Approach to Feeling Good

#1 Bestseller in Holistic Alternative Medicine

Healing depression without medication. Millions of people suffer debilitating depression. For many people who suffer from depression and anxiety, prescription drugs have either not been effective or have produced intolerable side effects. Now, New York naturopathic doctor and acupuncturist Peter Bongiorno offers a proven drug-free approach for healing depression in this self-help book.

The mind is part of the body. In his depression book How Come They're Happy and I'm Not? Dr. Bongiorno explains that depression and chronic low moods often have roots in physical ailments: inflammation, digestive problems, poor nutrient absorption, disease. Depression can also be brought on by spiritual concerns, life events, or simply insufficient resources in dealing with day-to-day stress.

You need a happiness plan that's made for you―all of you. Bongiorno's integrative, natural approach to psychology and healing, which he has used successfully with his own patients, features a personalized approach that includes:

• Working with your doctor to help identify underlying causes of depression with blood tests and recommendations for dietary changes
• Botanical medicines, yoga, massage, and acupuncture points
• A treatment plan based on your particular symptoms and circumstances

Readers of depression self-help and happiness books like The Upward Spiral, The Depression Cure, Reasons to Stay Alive, or Habits of a Happy Brain will find life-changing guidance in How Come They’re Happy and I’m Not?

About this title

About the Author

Dr. Peter Bongiorno is a licensed naturopathic doctor and acupuncturist with offices in NYC and Long Island, and an adjunct faculty member at New York University. He is a graduate of Bastyr University, the leading accredited university for science-based natural medicine. Dr. Bongiorno is vice-president of the New York Association of Naturopathic Physicians, a member of the American Association for Naturopathic Physicians, Physicians for Social Responsibility, and a Diplomat in Acupuncture.

He has contributed to The Textbook of Natural Medicine, The Biology of Depression, and Dr. Michael Murray's Encyclopedia of Healing Foods. He has also worked as a researcher at the National Institutes of Health and Yale University, and has co-authored numerous medical journal articles in the field of neuroendocrinology. Visit him at www.innersourcehealth.com.

Excerpt. © Reprinted by permission. All rights reserved.

HOW COME THEY'RE HAPPY AND I'M NOT?

THE COMPLETE NATURAL MEDICINE PROGRAM FOR HEALING DEPRESSION FOR GOOD

By Peter Bongiorno

Red Wheel/Weiser, LLC

Copyright © 2012 Peter Bongiorno, ND, LAc
All rights reserved.

ISBN: 978-1-57324-580-7

Contents

Acknowledgments
Introduction: A Short History of Depression
Part I: The Quick Solution—why They are Happy
1. Owner's Manual to This Book
2. The Fast Lowdown of What to Do: The Top Seven Steps to Healing 
Depression
Part II: Filling in the details
3. What Happy People Have in Common
4. Checking Out Your Engine and Cooling the Fire
5. Your Daily Regimen: What Supplements Are Right for You?
6. Bringing in the New
Part III: Meds, Gender, and Seniors
7. If You're on Medication, Read This!
8. Gender and Aging
References and Resources
Index

CHAPTER 1

Owner's Manual to This Book

Most people treat the office manual the way they treat a software manual ...nobody ever looks at it.

—James Levine

If you're reading this, chances are you don't feel very happy right now. Becauseof that, I will keep this "owner's manual" chapter short so you get right to theinformation you need.

Besides not feeling very happy, there's probably another reason you are readingthis book: because somewhere inside your body and mind, you genuinely believethere's more in this world for you to do and achieve, but your mood is stoppingyou from doing it. And you are hoping, after everything you have been through,all the books you have seen, and the advice you've read on the web, watched onTV, and heard from friends or family, that this book might actually be helpful.

There's a reason I wrote this book: because my experience with patients tells meyou can use how you are feeling now to eventually move on to be the best youpossible. This book is based on my experience with thousands of patients whowere in the same position as you.

The last thing you need to do right now is to have to wade through a lot ofconfusing pages of medical facts and drug bashing, jump through hoops, and readstories of people who are now well. Instead, you probably want simple solutionsto feeling better that are easy to do and will work quickly. I know because I'vehelped thousands of people just like you.

Don't despair; help is on the way.

The truth is, there are many wonderful books out there about depression, allwith excellent information. In fact, I list some of them in the resourcessection of this book because I believe when people are challenged, it's good togather information from many perspectives as a way to learn from many differentangles. These are all well-meaning books, but they are usually afflicted withone of two issues: either they are too long and include too much for readers whodo not feel well to wade through, or they are missing important details.

My sincere hope and belief is that this book does not fall into either pitfall.This book is designed for people with depression and low mood to be able tofirst use easy steps. Then I will offer more extensive discussion, medicalfacts, and hoops to jump through later on, when you are ready.

One of the major issues I have seen in many of my patients with depressiveillness is the inability to start and complete tasks. When you're depressed, thesimplest tasks become difficult, due to either lack of motivation or physicalsymptoms that are just too great to traverse.

Although depression is a complex condition, this book is designed to make helpas simple as possible. It offers quick and easy steps that a depressed person ora loved one can take to experience fast relief.

First read the short second chapter, which gives the basics for anyone lookingto create a healthier mood. Start implementing as many of these suggestions aspossible. If you do not read any other part of this book, just read chapter 2and try your best to accomplish as many of these steps as possible. These stepswill not be all accomplished in a day, I assure you. But that is just fine—theimportant thing is to get started.

If at all possible, I recommend that you read chapter 2 with a supportive personwho can help you organize your schedule and can check in on your progress. Picksomeone with whom you feel secure. If you do not have someone like that in yourlife right now, that is okay too. You can do it on your own just as well.

Which parts of the book should you read after chapter 2? To figure that out,please read through the following and find the description that best fits you:

For males and females age 15 or older: Read chapters 2 through 6 first. Readchapter 7 if you are taking antidepressant medication. Read the "GenderDifferences" section of chapter 8.

For seniors: Read chapter 2 first. then the "Seniors" section of chapter 8. Ifyou are on medication, read chapter 7. Finally, you can read all the basics inchapters 3 through 6.

For anyone taking medications: Read chapters 2 and 7 first; then follow with therest of the book starting with chapter 3.

Please note that there is a lot of information in this book. Don't worry aboutreading it cover to cover to start; I don't want you to feel overwhelmed. Youcan start slowly and skip to the sections that seem the most useful for you. Youcan do it in parts, a little at a time. Take it at your own pace. You can alsorefer to the site map located at the back of the book. It is a comprehensivelist of all recommended therapies with concise information on when to use them.Feel free to refer to this framework as you traverse the book at whatever speedworks for you.

Remember, you are doing a great job: the fact that you are reading this meansyour brain and body want to be united as one happy being living to your greatestpotential. The fact that you are reading this means you want to be well, andthat is the most important (and often the most difficult) step.

CHAPTER 2

The Fast Lowdown of What to Do: The Top Seven Steps to Healing Depression

We also rejoice in our sufferings, because we know that suffering producesperseverance; perseverance, character; and character, hope.

—Romans 5:3–4

While this book is filled with over 17 years of research and clinicalexperience, this chapter avoids the details of all that, by distilling it downto a quick guide to what really works.

You may not be able to do all the steps I suggest here, but try your best to dowhat you can. Any one of these can help, and the more you do, the better you'llfeel. Later in the book, I'll discuss these steps in more detail as well asoffer other actions you can take to support your well-being even further.

STEP 1: DETERMINE IF YOU SHOULD BE TAKING MEDICATION

It's not safe to discontinue medication without speaking to your doctor first.If you're taking antidepressant medication, even if you don't feel it's helping,it's best to stay on it for now and let your doctor know that you'll be tryingnatural medicines. You can share this book with her to help with that discussionif you'd like.

If you believe your medication is helping you, then consider the medication ablessing. some people get so depressed that they are unable to take the naturalsteps to help themselves out of the depression. If this was you, and nowmedication is helping, then that is a good thing. Now you're in a better placeto add in the other treatments you'll learn about here. We will work on safelyweaning you off the medications later in the book.

If you're having side effects from the medication and you think it is making youfeel worse, tell your doctor. He may want to change the dose or switch themedication you're taking. Typical side effects of depression medication includeirritability, suicidal thoughts, difficulty falling asleep, excessive hunger,loss of sexual appetite, and weight gain. The younger a person is, the morelikely she will experience the side effect of an urge to take her own life. Ifyou're having suicidal feelings, go immediately to your doctor or hospital. Theycan help you.

If you are not on medication, please take this simple quiz to help you decide ifmedication is a good idea for you:

1. Does your mood stop you from taking care of yourself (for instance, you do notbathe or eat regularly)?

2. Does your mood stop you from going to work and doing the basic things you needto do to earn a living?

3. If you have children or people who depend on you for their life, does your moodstop you from taking proper care of them?

4. Have you had thoughts of suicide or the idea that you would be better off if youwere not around?

If you answered yes to any of these questions, then you should talk with apsychiatrist or physician now. As a naturopathic physician, I do not recommenddrugs when other alternatives are available—drugs should be a last resort. Butthere are occasions when medications may be appropriate to help you in the shortterm if you are not at a place to help yourself. My recommendation is to lookfor a licensed naturopathic physician (see the resources section at the end ofthe book for help finding one) or holistic psychiatrist who can providemedication while starting to work with the natural solutions in this book.

STEP 2: ASK YOUR DOCTOR TO RUN CERTAIN TESTS

It's true that a blood test by itself has never cured anyone. However, theinformation from particular blood tests can be invaluable to truly understandwhat is going on in your body and brain. Changes in blood sugar, levels ofcertain nutrients and hormones, and digestive function can all significantlyimpact your mood. Having the blood tests I list below can help you make the bestchoices to help your mood. Make a copy of the blood test list and take it toyour doctor as soon as you can.

It's helpful to fast for eight hours before these tests—which means notconsuming anything by mouth except water. If you are a female of menstruatingage, please tell your doctor where you are in your cycle. If possible, women whoare menstruating should have their blood drawn on the first day of flow for bestinterpretation of estrogen and progesterone values.

This list of recommended blood tests is a valuable tool, especially when youmeet with your doctor.

The results of these tests can help us determine the best nutritional supportsfor your needs. More about how to interpret these blood tests and make decisionsfocused on your individual needs can be found in chapter 4. Please visit mywebsite for a downloadable detailed blood test list you can bring to your doctortoday (www.drpeterbongiorno.com/happybloodtests).

STEP 3: START TAKING THESE SUPPLEMENTS IMMEDIATELY

Vitamins, minerals, and healthy oils are the molecules our bodies use to createreactions that help us make energy, create hormones, and balance immunefunction, not to mention aiding in a host of other necessary factors for besthealth. Getting a full range of these is a good start to moving your body andbrain in the right direction.

A Potent Multiple Vitamin-Mineral Formula

Neurotransmitters are chemicals that help your body's cells communicateeffectively with your brain's nerve cells. When these communicate well, yourmood is at its best. Vitamins are molecules that help your body make theneurotransmitters it needs. In particular, B vitamins and magnesium areessential to the process of making neurotransmitters. The better qualityvitamins are usually capsules containing powder (as opposed to hard tablets),and high-quality vitamins are usually dosed at four to six capsules a day.Follow the dosage on the bottle and take with food.

Fish Oil

Studies have shown that when people have a daily dose of at least 1,000 mg ofeicosapentaenoic acid (EPA), from fish oil, it helps them maintain a positivemood as well as good overall health.

The best fish oil available is the triglyceride form (you can find this writtenon the label). Because fats and oils can carry many environmental toxins, it'simportant to make sure fish oil is molecularly distilled (it should also saythis on the label) and comes from a reputable company. I do not recommend buyingfish oil from a large chain store. Always check the expiration date.

Fish oil can be taken as a gel cap or a liquid. Liquid fish oil should be keptin the refrigerator after opening. If you have stomach trouble—and many patientswith low mood do—or you find the fish oil makes you burp uncomfortably or givesyou reflux, look for an enteric-coated version, which does not cause thisdiscomfort. People taking anticoagulant medications (sometimes referred to asblood thinners) should check with their doctor before taking fish oil. If you'reallergic to fish or vegan, you may want to try a vegetable-based essential fattyacid like algae oil, flax oil, or combined omega-3 oils including primrose orsesame. Vegetable oils are typically not as potent, but they're better than nottaking any healthy oils.

Vitamin D

Known as the happy vitamin, vitamin D acts like a hormone in the body and hasimportant effects on mood. The list of blood tests I suggested in step 2includes one for 25(OH) vitamin D level, which is a specific form of vitamin Din the body. It's best to check your D level first if you can and then to decideon the optimal dose of vitamin D. If you cannot check your vitamin D levelsanytime soon and want to start feeling better, simply take 4,000 IU a day of theform vitamin D3. If your levels are low, it should help give them a boost. Takevitamin D3 with food for best absorption.

We will talk more about all these supplements as well as other nutrients inchapter 5.

STEP 4: MOVE YOUR BODY

Exercise is a powerful antidepressant. The problem is that when you don't feelgood, it's hard to motivate yourself to get out there. For now, do the best youcan to exercise for twenty-five minutes every day, and we'll talk more aboutmotivation in chapter 6.

The best form of exercise includes being outdoors with sunlight and trees, whichcan also boost mood. Jogging, walking, and tai qi are all wonderful. If you havephysical limitations, you can try swimming or other gentle movement. A few of mypatients who can't walk or move their legs use a tabletop pedal exerciser tomove their upper body.

We will discuss exercise further in chapter 3. For now, try your best to dosomething every day. Anything you can do will be very helpful.

STEP 5: ADD THESE FOODS TO YOUR DIET

Certain foods have powerful mood-enhancing properties. If you are not alreadyeating these "happy foods," try adding them to your daily diet:

• Water: It is necessary to get proper amino acids into the brain. Drink sixtyounces a day, with one big glass first thing in the day.

• Raw nuts and seeds: Eat a total of one cup of these throughout the day. Goodchoices are almonds, walnuts, sunflower seeds, and pumpkin seeds. Try not to eatroasted nuts.

• Fish: Eat fish three times a week. Wild salmon or rainbow trout are greatchoices. Canned sardines or anchovies are good if you cannot find fresh fish ordo not have the urge to cook it.

• Green vegetables: Eat one every day. A cup of broccoli or spinach is a greatchoice. If you do not cook, eat two ribs of celery.

• Fruit: Eat one fruit every day.

There are many other healthy foods that are excellent for the brain and yourmood. These will be discussed further in chapter 3.

STEP 6: GET THE RIGHT AMOUNT OF SLEEP

Sleep has a profound impact on mood. You should sleep seven to eight hours pernight. If you are not sleeping enough, do your best to go to bed earlier in theevening, preferably before midnight. If you are sleeping too much, try your bestto create a schedule with a time to go to bed and then set an alarm with gentle,happy music to get you up in the morning. An ideal sleep schedule would be goingto bed by ten or eleven p.m. and waking up by six or seven a.m. If you have ahard time falling asleep, try to keep your room dark at night and avoid the TV,computer, or texting at least a half hour before bed.

Sleeping too much or too little can be challenging when you are depressed. Moreabout sleep is in chapter 3.

STEP 7: ADD THESE SUPPLEMENTS IF YOU ARE TAKING MEDICATION

Certain nutritional supplements have been shown in clinical research to behelpful while you are taking antidepressant medications. In many cases, takingthese supplements helped people when the medication alone was not effective. Thefollowing short list can be easily and safely added to your regimen:

• Folic acid: 15 mg per day. This B-related vitamin has been shown to help peoplewho didn't respond with just medication. The most effective form of folic acidis L-methyl tetrahydrofolate and is superior to the more common folic acid form.

• B₁₂: 1 mg per day (or the bottle might say 1,000 mcg, which is an equal dose).Studies have shown that higher blood levels of this vitamin help people respondto medication better. Methylcobalamin is the best form of B₁₂.

• Zinc: 25 mg per day. Zinc levels are often low in people with depression, andtaking zinc has been shown to help raise mood in people who are already usingmedication.

All the above nutrients can be taken with food.

HAVE HOPE

I have seen the preceding seven simple steps help many patients like you feelmuch better in a matter of weeks. My hope is that these will help you feelbetter soon, and that you will read the rest of this book to learn more aboutyour particular body and how to keep yourself even happier and healthier in thelong term. You deserve to feel good and to enjoy life—and you can!

(Continues...)

Excerpted from HOW COME THEY'RE HAPPY AND I'M NOT? by Peter Bongiorno. Copyright © 2012 Peter Bongiorno, ND, LAc. Excerpted by permission of Red Wheel/Weiser, LLC.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Edition details

• Publisher: Conari Press
• Publication date: 2012
• Language: English
• ISBN 10: 1573245801
• ISBN 13: 9781573245807
• Binding: Paperback
• Number of pages: 256