憂鬱是一種病還是症狀?消除憂鬱與腸道好菌,喝綠茶自然療法,柏格醫生 Dr Berg
Summary
TLDR本视频探讨了抑郁症是否为一种疾病,并指出目前诊断抑郁症主要依据九种症状,至少五种症状(包括前两种之一)即可诊断为重度抑郁症。然而,这些诊断标准主观性较强,缺乏客观的生理测试。视频中提出,应更多关注客观因素如饮食、维生素D水平、甲状腺功能等,这些都可能影响情绪。此外,讨论了肠道微生物群与情绪的关系,以及抗抑郁药物可能对肠道菌群产生的影响。最后,推荐了改善情绪的方法,包括改善肠道健康、喝绿茶、进行高强度间歇训练、补充维生素D和尝试间歇性禁食。
Takeaways
- 🌟 抑郁症的诊断基于九种症状,至少需要五种症状,包括至少一种情绪低落或对乐趣兴趣减退的症状。
- 🔍 抑郁症的诊断没有客观的生物标志物,如血液测试或CAT扫描,主要基于症状的自我报告。
- 🍽️ 饮食可能是影响情绪的一个重要因素,不良的饮食习惯可能导致血糖波动,进而导致抑郁情绪。
- ☀️ 维生素D水平低、睾酮水平低、甲状腺功能减退、维生素B1缺乏都可能导致抑郁症状。
- 🌙 睡眠不足也可能导致类似抑郁症的感觉,如疲劳和缺乏活力。
- 📈 心率变异性测试可以揭示自主神经系统的问题,可能与抑郁情绪有关。
- 🌿 肠道微生物群,即肠道细菌,对情绪有重大影响,因为它们产生神经递质,如GABA、多巴胺、血清素。
- 💊 抗抑郁药物,如Abilify和SSRIs,可能会影响肠道细菌,减少有益细菌的生长,增加炎症。
- 🍵 绿茶含有多种生物活性化合物,可能有助于减轻抑郁症状,建议每天至少喝一杯。
- 🏃♂️ 高强度间歇训练和阳光下的散步有助于提高维生素D水平,对缓解抑郁情绪有积极作用。
- 🚫 禁食可能有助于改善情绪,有案例显示禁食有助于缓解严重抑郁症。
Q & A
抑郁症真的是一种疾病吗?
-抑郁症通常通过九种行为或症状来诊断,如果一个人有五种或以上的症状,包括至少第一和第二项中的一个,就可以被诊断为重性抑郁症。但目前还没有客观的生物标志物,如血液测试或CAT扫描来确定抑郁症。
诊断重性抑郁症需要哪些症状?
-诊断重性抑郁症需要至少五种症状,包括:1) 抑郁情绪或兴趣减退;2) 食欲或体重变化;3) 睡眠变化;4) 疲劳或能量减少;5) 无价值感或不适当的内疚感;6) 注意力减退;7) 激动或迟缓;8) 死亡或自杀的反复思考。
为什么说抑郁症的诊断是基于主观意见的?
-抑郁症的诊断主要基于症状的自我报告,而不是通过客观的生物测试,因此有人认为这种诊断方法比较主观和随意。
饮食如何影响一个人的情绪?
-饮食对情绪有很大的影响。例如,血糖水平的波动、维生素D、睾酮、甲状腺水平的不足,以及维生素B1的缺乏都可能导致抑郁症状。
心率变异性测试是什么?
-心率变异性测试是一种测量自主神经系统功能的测试,可以反映身体的疲劳程度。在视频中的一个案例中,一位女性通过心率变异性测试发现自己不是抑郁,而是极度疲劳。
为什么说肠道微生物群与抑郁症有关?
-肠道微生物群与大脑之间有双向的沟通线路,肠道微生物可以产生神经递质,如GABA、多巴胺和血清素,这些物质直接影响情绪。
抗抑郁药物如何影响肠道细菌?
-抗抑郁药物,特别是Abilify和Norin,可能会抑制有益细菌的生长,导致肠道微生物多样性减少,增加炎症,这可能会增加对药物的需求。
绿茶对抑郁症有什么潜在的好处?
-绿茶含有多种生物活性化合物,可以减少抑郁症状。研究表明,每周喝三杯绿茶可以减少21%的抑郁症状,每天喝四杯可以减少51%。
锻炼如何帮助减轻抑郁症状?
-锻炼可以作为一种抗抑郁剂,研究表明,对于有重度抑郁症的成年人,锻炼的效果与抗抑郁药物相似,甚至更好。
为什么维生素D对抑郁症患者很重要?
-维生素D缺乏与抑郁症有关,特别是在冬季,人们更容易感到沮丧。补充维生素D可以帮助改善情绪。
禁食对抑郁症有什么潜在的益处?
-禁食可以减少身体的炎症,有助于改善情绪。视频中提到了一个案例,一个人通过禁食摆脱了严重的抑郁症。
Outlines
🤔 抑郁症真的是疾病吗?
本段讨论了抑郁症是否为疾病的问题。根据诊断标准,如果个体出现九种症状中的五种以上,并且至少包括前两种症状中的至少一种(抑郁情绪或对快乐的兴趣减少),则可诊断为重度抑郁症。然而,这些症状的诊断依赖于主观判断,缺乏客观的生理测试,如血液检查或CAT扫描。作者提出,应该考虑更客观的因素,如饮食、维生素D水平、睾酮水平、甲状腺功能、维生素B1水平和睡眠状况,这些都可能影响情绪。作者还提到了心率变异性测试,该测试显示了自主神经系统的问题,并指出疲劳和抑郁的感觉相似。最后,作者提出肠道微生物群可能与抑郁症有关,因为它们影响神经递质的产生,如GABA、多巴胺和血清素,这些都与情绪有关。
🌿 肠道健康与抑郁症的关联
第二段深入探讨了肠道健康与抑郁症之间的关系。提到了B族维生素与情绪障碍之间的联系,以及肠道炎症如何影响情绪。作者强调了抗抑郁药物如Abilify和Norin可能对肠道细菌的负面影响,包括抑制有益细菌的生长,以及可能引起的一系列副作用。同时,提到了90%的血清素是在肠道中产生的,而SSRIs(选择性血清素再摄取抑制剂)这类药物会影响血清素的水平,减少微生物多样性,并可能增加炎症。作者建议,如果有抑郁症或焦虑症,应该关注肠道健康,摄入益生菌,食用发酵食品,如泡菜、酸菜、酸奶等,并进行间歇性禁食,这些都可能显著影响情绪。
🍵 绿茶、运动和维生素D对抗抑郁
第三段讨论了绿茶、运动和维生素D对抑郁症的潜在益处。绿茶含有多种生物活性化合物,可以减少抑郁症状,并且与运动结合使用时,效果可能比某些SSRIs更好。作者推荐每天至少喝一杯绿茶,并建议添加一些成分以增强其效果。运动被认为是一种有效的抗抑郁手段,特别是高强度间歇训练,可以在短时间内提高情绪。此外,维生素D的补充也被推荐,因为它与季节性情绪障碍有关,并且可能有助于改善情绪。作者还提到了间歇性禁食对抑郁症的潜在益处,包括一个成功案例,其中一个人通过禁食克服了严重的抑郁症。最后,作者提供了关于降低皮质醇以帮助应对压力、焦虑和抑郁的更多信息链接。
Mindmap
Keywords
💡抑郁症
💡症状
💡客观测试
💡饮食
💡维生素D
💡甲状腺
💡微生物组
💡益生菌
💡绿茶
💡运动
💡禁食
Highlights
抑郁症的诊断是基于九种行为或症状,如果满足五种或以上(包括第一和第二项)即可诊断为重性抑郁症。
重性抑郁症的诊断标准包括:抑郁情绪、对乐趣的兴趣减退、食欲或体重变化、睡眠变化、疲劳或能量减少、无价值感或不适当的内疚感、注意力减退、激动或迟缓以及死亡或自杀的反复思考。
目前没有客观的测试,如血液测试或CAT扫描,可以显示身体中抑郁症的确切位置。
饮食可能是影响情绪的一个重要因素,不良饮食习惯可能导致血糖失衡,从而引发抑郁。
维生素D水平低、睾酮水平低、甲状腺功能减退、维生素B1严重缺乏都可能导致抑郁症状。
睡眠不足也可能导致抑郁情绪,因为抑郁感和疲劳感非常相似。
心率变异性测试可以显示自主神经系统的问题,这可能与抑郁有关。
疲劳可能是由莱姆病、爱泼斯坦-巴尔病毒、贫血、缺铁、慢性疼痛或炎症引起的,这些都可能导致抑郁。
抑郁症可能与肠道微生物群有关,肠道细菌可以产生影响情绪的神经递质。
抗抑郁药物可能影响肠道细菌,特别是Abilify和Norin,它们可能抑制有益细菌的生长。
90%的血清素是在肠道中产生的,而SSRIs(选择性血清素再摄取抑制剂)是影响血清素的抗抑郁药物。
SSRIs的副作用可能包括减少微生物多样性、改变微生物群落和增加炎症。
建议改善抑郁症的方法包括关注肠道健康、服用益生菌、食用发酵食品、进行间歇性禁食。
绿茶含有多种药理活性化合物,可以减少抑郁症状。
绿茶是未发酵的,与发酵的红茶不同,它有助于减轻压力和提高适应压力的能力。
绿茶中的化合物L-茶氨酸有助于情绪稳定,改善睡眠质量,减少压力水平。
绿茶有助于调节皮质醇水平,因为其具有适应原的特性。
建议每天至少喝一杯绿茶,并添加其他成分以增强效果。
运动是另一种抗抑郁方法,高强度间歇训练对抑郁和焦虑特别有效。
维生素D对情绪有重要影响,建议每天至少摄入20,000国际单位的维生素D。
间歇性禁食可能有助于改善抑郁症状,有案例显示禁食有助于缓解严重抑郁症。
提供了关于降低皮质醇以帮助缓解压力、焦虑和抑郁的更多信息的链接。
Transcripts
so I have a question is depression
really a
disease well the way they diagnose major
depressive
disease is through these nine behaviors
or
symptoms if you have five or more of
them then you have major depressive
disease but those five or more have to
include number one and two depressive
mood or a decreased interest in pleasure
or having no pleasure okay so let's go
through these symptoms depressive mood
decrease interest in pleasure increase
or decrease in appetite or weight number
four increase or decrease and sleep five
fatigue or loss of energy six feeling of
worthlessness or inappropriate guilt
seven decrease ability to concentrate
number eight agitation or
retardation which has a little different
definition retardation in this
definition means you're slowing down the
body or slowing down the mind okay
number nine recurrent thoughts of death
or suicide okay so these are all the
different characteristics and you have
to have five or more that must include
either number one or two to have this
disease now here's the question I have
what object itive test can you do can is
there a blood test is there a CAT scan
that can show something wrong with the
body and where is the problem located
exactly they have not found that out and
so this is really based on opinion it's
very
arbitrary what I would like to know is
why not look at these other factors
which are a lot more objective the diet
okay what is the person eating is it
possible that what they're eating can
cause an B in blood sugars and actually
cause them to be depressed I found that
diet is a huge influence over someone's
mood you can measure objectively the
vitamin D levels if you're low in
vitamin D one of the symptoms is
depression you can also measure
testosterone if you're low in
testosterone one of the symptoms could
be depression you can measure the
thyroid if your thyroid is deficient you
have hypothyroidism one of the symptoms
is depression if you're low in in
vitamin B1 if you're severely low it can
affect your cognitive function to the
point where you could be depressed you
can measure that as
well if you don't have enough sleep you
can feel depressed the feelings of
depression and the feelings of
exhaustion and lack of energy and
vitality are very similar one time I was
in practice and this lady was in the
room and she came in and she was
depressed and I test tested her and the
test was called heart rate variability
and it measured um something called the
autonomic nervous system and it was
literally flatlined I mean there was
nothing going on I've never seen a test
that bad ever and so that really
indicated a lot of problems including
exhaustion and so I looked at the test
and I said I understand that you're
depressed but honestly based on this
test right here I think you're complet
completely exhausted and you know what
happened she instantly felt better
because someone finally found something
that was more objective and I said do
you feel depressed now she goes actually
no I don't feel depressed right now in
fact I don't even feel tired just by
knowing what her problem was that was
fascinating all right um You can be
fatigued from lime disease Epstein bar
virus other viruses anemia lack of iron
you can even have chronic pain in your
body an inflammation that can actually
make you depressed so the question is is
depression really disease go ahead and
comment down below and tell me what you
think today we're going to talk about
the secret to not only reduce the
symptom of anxiety but the symptom of
depression as well and it has everything
to do with your microbiome that's the
gut bacteria the largest number of
nerves outside the brain are located
right down here in your gut also so the
gut and the brain are bidirectional in
other words there's a huge communication
line between your gut and your brain
what's happening down here is going to
affect up here and it just so happens
that your gut microbiome your microbes
make
neurotransmitters and so all the
neurotransmitters like Gaba
dopamine
serotonin are made by your microbes and
serotonin can greatly affect your mood
and the people who have symptoms of
anxiety and depression nearly always
have gut issues and also your gut makes
B vitamins and there's a huge
relationship between all sorts of mood
disorders and a lack of B vitamins if
you have gut inflammation that's going
to affect your mood so just by getting
rid of inflammation alone that will
elevate your mood now the other point I
want to bring up is the link between
anti-depressants and how that can affect
your gut bacteria it actually inhibits
the growth of your friendly bacteria
especially the two psychiatric drugs
Abilify and norin and so there's some
slight minor side effects with Abilify
you could gain weight you can have GI
symptoms and with these neck side
effects I am absolutely not kidding uh
you can have a strong desire to gamble
binge eat shop and engage in sexual
activities now more common side effects
are vomiting sleeplessness dizziness and
movement disorders and what's
interesting they don't even really know
how Abilify works but it has apparently
something to do with neurotransmitters
now let's look at something 90% of the
serotonin is produced in your gut and
you have ssris stands for serotonin
selective reuptake Inhibitors so these
anti-depressant drugs affect seratonin a
big side effect from
ssris is this it decreases the diversity
of your microbiome and it also creates
an alteration in your microbes and it
increases inflammation which all three
of these increase the need for
ssris so what's wrong with this picture
a lot this is what I'm going to
recommend if you have depression or
anxiety just focus on your gut get on a
good prootic start consuming fermented
vegetables I'm talking about kimchi or
sauerkraut
pickles things like that or even
fermented dairy as in kefir maybe some
Bulgarian
yogurt and do fasting all three of these
remedies can have a significant effect
on your mood all right thanks for
watching there's a drink okay it's a
type of tea that I would highly
recommend you start drinking if you have
depression this drink is the second most
common drink in the world behind water
okay can you guess what it is in this
tea there are many different
pharmacological active compounds that
create a vast spectrum of benefits in
one study just drinking three cups of
this tea per week reduced depression by
21% and then they compare drinking one
cup of this tea per day to drinking four
cups of this tea per day and bumped up
that number to a reduction in depression
by 51% and I'm also going to share with
you a couple other things that are going
to be very very important to add to this
tea to bring it to the next level now
what causes depression well many
different things a loss of a loved one
can cause depression stress can cause
depression a lack of sleep can cause
depression certain nutritional
deficiencies can create depressive uh
feelings and there's a lot of people
looking for alternatives to medication
because medication has side effects well
this particular tea might be able to
help you and it is green tea green tea
is
unfermented okay so it's different than
other teas like black tea for example is
fermented green tea is unfermented a lot
of people drink this tea trying to lose
weight there's certain research on that
also there's a lot of people that drink
this tea because of stress because it
actually increases your ability to adapt
to stress it's considered an adapted gym
in certain areas of the brain like the
prefrontal cortex and another part of
the brain called the nucleus accumbent
what's that well that's area of the
brain that is involved in addictions
they don't really fully understand it
another part of the brain certain uh
bioactive compounds and green tea can
affect is the hippocampus which is all
about cognitive function memory learning
things like that green tea also has
another compound called lanine or some
people call it lanine and this amino
acid helps with mood stabilization shows
that it improves depression directly
also your quality of sleep reducing
stress levels and something called
neurogenesis which is the rebuilding of
nerves which is pretty wild and there's
other effects
anti-carcinogenic
antimicrobial
neuroprotective there's studies that
show that it may reverse age related
cognitive deficits and the big thing
that green tea has the potential to do
is help you reduce cortisol and cortisol
is behind not just Stress and Anxiety
but also depression too so green tea
helps to regulate cortisol because it's
an adaptogen I would definitely
recommend drinking at least one cup of
green tea every single day however
there's a couple other things I would
highly recommend to add to this green
tea and that is this thing called
exercise exercise is the next
anti-depressant in one study with 156
adults who all had a major depressive
disorder within 4 months it showed that
the results were similar to Z so Loft if
you continue to study 3 months later
only 30% of the group that exercised had
depression and 52% of the drug group had
depression so if you continue to do
exercise for a longer period of time
it's going to work better than certain
ssris your emotions are affected by
motion high intensity inal training is
going to be the best for depression and
anxiety but the key is making sure that
you don't do it for a long period of
time you want short bursts of high
intensity of exercise with lots of rest
and I'm talking about running you know
12 seconds and then resting for four
minutes yeah that's the pattern that you
want to do and then you cycle through
that do it again now if you can walk out
in the sun if it's summer that would be
the ultimate but vitamin D also has a
huge effect uh whether someone is
depressed or not this is why during the
winter months people get the blues so
vitamin D is the third thing I would
recommend and I would recommend
minimally 20,000 international units of
vitamin D every single day that should
produce a nice effect okay and the
fourth thing I'm going to recommend is
fasting now real quick story I had um
someone who reached out to me uh a
success story of a guy who was suicidal
severe depression and I did a whole
interview with him and I'll put that
link down below but he was suicidal so
he decided to kill himself he locked
himself in his room he was going to
starve himself for 3 days no water no
food Nothing by the third day he started
feeling so good and so wonderful it
rebound on him he did fasting fasting
has interesting survival properties that
help our bodies survive better and
actually got rid of his depression and
his depression never came back he went
online he started learning about it he
started following me and now he has a
job he's no longer depressed he's no
longer angry he no longer has anxiety
it's amazing just from fasting now since
we touched on this hormone
cortisol there's a lot more to know
about it so I put a link down below so
you can download this onepage document
so you can learn all of the ways of how
to lower cortisol uh to help with stress
anxiety and depression
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