This very good book starts by hammering home some truths that speak powerfully to our Western way of living and explain quite clearly how depression has become nothing less than an epidemic in our culture. The author, Stephen Ilardi, highlights the fact that our modern way of living is a wonderful recipe for depression. Although written primarily for a US-based audience, our very similar lifestyle in Australia makes this book particularly relevant for us too. Some of the facts that the author points out are the following:

Ø The only American people group that hasn’t been hit by the epidemic of depression are the Amish – and we all know their slow-paced lifestyle

Ø In third-world countries, the rate of depression is a fraction of that in the West. But it has begun to increase in those countries that are moving from a more traditional-based lifestyle to a more American (read Australian) one

Ø Modern day hunter gatherer groups, like the Kaluli people of the PNG highlands, have almost no incidence of depression at all

Ø Despite the soaring rate of antidepressant use in recent years, the rate of depression is actually increasing

These findings reminded me of research that US psychologist Martin Seligman has done which found that the rate of depression in industrialised countries has risen tenfold since the Second World War. My dad, who lived through the war, sometimes points out to me that “we’re living all wrong”. I couldn’t agree more.

Ilardi points out that the human body was never designed for the 21st century 24×7 lifestyle. He also says that modern humans should re-connect with primitive ways by eating foods rich in omega-3 fatty acids, through regular exercise and sun exposure, by being more social and getting more sleep.

The Depression Cure takes the reader through a series of 6 steps to beat depression without drugs. In fact he is quite scathing of anti-depressant medication. He shows from countless studies that only about 25% of people who use them fully recover. I have always thought that they are a bit of an artificial remedy. You still need to get to the root causes of what is bothering you. Some counsellors though see the principle of using medication as thinking of it like a diabetic who needs insulin every day. Such an approach sees depression as a chemical imbalance in the brain, which it definitely can be. However it often, probably even most often, is not that, as studies show that people who use the approach that Ilardi advocates have higher rates of recovery than those on medication, and without the side effects. He calls his approach, the Therapeutic Lifestyle Change approach, or TLC. The 6 steps are:

1.. Taking Omega 3 supplements

2.. Anti-rumination (not harbouring negative thoughts)

3.. Consistent exercise

4.. Moderate exposure to sunlight

5.. Social connection, and

6.. Healthy sleep

The elephant in the room that I was hoping to find in this book however was hardly touched on. Much research has been done on the fact that a religious outlook on life is a strong antidote for depression, mainly because of the hope, meaning and resilience it offers to the human psyche.

The allusions to a spiritual outlook on life are mentioned though in Ilardi’s recommendation of the comfort and strength of a faith community, not just for social support but for learning how to interpret the journey through depression. Another pointer to the religious sensibilities of human beings is that we are hardwired to enjoy nature. He states that, “there’s something almost transcendent about being immersed in the sounds and smells of the great outdoors”.

Another omission in this book, though again it is touched on indirectly, is the immense value of positive affirmation. Knowing that you are loved, and then acting like that, is a major way to a healthy sense of well-being. This is again where a loving faith community can work wonders in terms of psychological healing.

On the positive value of exercise Ilardi states that “I don’t think I’ve ever seen someone leave the gym in a worse mood than when they arrived”. In our society, which has one of the highest rates of obesity in the world, he states the frightening fact that the typical American consumes 25 teaspoons of process sugar every day. The typical Australian wouldn’t be much, if at all, different. Incredibly, it makes up 20% of our diet. We can never overestimate the value of exercise.

The author’s description of the effects of sunlight were quite informative too, especially at a time when we are told to avoid too much of it for fear of the ravages of skin cancer. However Ilardi points out the increased serotonin activity that even short exposure to sunlight causes.

The major therapy for depression that Ilardi found however – and it is hardly a surprising find – was the importance of healthy social connections. The tragedy in our culture is though that we seem to try to avoid this at all costs. More people than ever now live alone. When I grew up it was just part of life that we knew all our neighbours. I can still recall friendly chats over the fence with the folks next door, and knowing what was happening in the lives of the people on the other side of the street. Then over time people moved out, or built their fences higher and now many people wouldn’t know the first name of their next-door neighbour. The loss of a sense of community in our individualistic society is highlighted by the fact, which Ilardi states, that “many of us barely think twice about severing close ties with friends and family to move halfway across the country in pursuit of career advancement”.

Part of social connection also includes care of others, including animals. In another indicator of the importance of spiritual nurture, Ilardi relates that sociologists have found that the most likely place to find a sense of authentic community and belonging is through a church. He goes on to say that research also says that “people who invest heavily of themselves in a church.are those most likely to find a genuine experience of community there”. In other words, you generally get out what you put in. I heard it said once that depression hates action, so the best antidote is sometimes to force yourself to do what every part of you screams out that it doesn’t want to do, and that is, get involved and care for others.

On the surface, the TLC approach that Ilardi prescribes might come across as somewhat superficial for such a debilitating illness as depression. However, the author shows his awareness of this by acknowledging that the TLC approach might not be enough in certain cases. He then proceeds to detail a variety of examples for which further treatment will most probably be required, including an assortment of medical conditions.

Despite some glaring omissions, this is a book that is sorely needed at a time in human history when the illness of depression is, quite simply, running rampant. Never before have we been so materially well off yet at the same time so depressed. This book provides simple, practical answers for those suffering this terrible illness, whilst also pointing the way to further remedies where needed. Recommended reading.

by Nils von Kalm

http://soulthoughts.com