The imbalances and deficiencies that form the multiple causes of depression are avoidable, when you know what they are. Remove the base conditions, and most depression will slowly fix itself. It's generally not instantaneous, but your body has amazing recuperative powers when it's getting the signals that tell it to do what it needs to. Given time, it will regain its balance.

Just to make sure that we're on the same page, I'm not talking about sadness or heartbreak here. Depression from natural grief, where you are responding to depressing events, is reasonable and normal. A loss of pleasure along with sadness from no significant cause is not normal. According to the current version of wikipedia, the medically significant symptoms of clinical depression are:

* Feelings of sadness or the seeming inability to feel emotion (emptiness).
* A decrease in the amount of interest or pleasure in all, or almost all, daily activities.
* Changing appetite and marked weight gain or loss.
* Disturbed sleep patterns, such as insomnia, loss of REM sleep, or excessive sleep (hypersomnia).
* Psychomotor agitation or retardation nearly every day. [twitchiness or clumsiness]
* Fatigue, mental or physical, also loss of energy.
* Intense feelings of guilt, nervousness, helplessness, hopelessness, worthlessness, isolation/loneliness and/or anxiety.
* Trouble concentrating, keeping focus or making decisions or a generalized slowing and obtunding of cognition, including memory. [obtunding? dude, even I don't use that word]
* Recurrent thoughts of death (not just fear of dying), desire to just "lie down and die" or "stop breathing", recurrent suicidal ideation with or without a specific plan.
Other symptoms often reported but not usually taken into account in diagnosis include:
* Self-loathing.
* A decrease in self-esteem.
* Inattention to personal hygiene.
* Sensitivity to noise.
* Physical aches and pains.
* Fear of 'going mad'.
* Change in perception of time.
* Periods of sobbing.
* Possible behavioral changes, such as aggression and/or irritability.
* A feeling that something bad is going to happen soon.
* Avoiding social situations or being late often.
* Feeling that you will never get better (hopelessness)
* Excessive procrastination

For those of us to whom these symptoms apply, there are vitamins we should take:

5-HTP supplements are claimed to provide more raw material to the body's natural serotonin production process. There is a reasonable indication that 5-HTP may not be effective for those who have not already responded well to an SSRI [citation needed]because of their similar function: SSRIs prolong serotonin concentrations in the synapse, while 5-HTP induces production of more serotonin. Serotonin taken orally does not pass into the serotonergic pathways of the central nervous system because it does not cross the blood-brain barrier. However, tryptophan and its metabolite 5-HTP, from which serotonin is synthesized, can and do cross the blood-brain barrier. These agents are available as dietary supplements and may be effective serotonergic agents. [35]

S-adenosyl methionine (SAM-e) is a derivative of the amino acid methionine that is found throughout the human body, where it acts as a methyl donor and participates in other biochemical reactions. It is available as a prescription antidepressant in Europe and an over-the-counter dietary supplement in the United States. Clinical trials have shown SAM-e to be as effective as standard antidepressant medication, with fewer side effects; however, some studies have reported an increased incidence of mania resulting from SAM-e use compared to other antidepressants.[36][37] Its mode of action is unknown.

Omega-3 fatty acids (found naturally in oily fish, flax seeds, hemp seeds, walnuts, and canola oil) have also been found to be effective when used as a dietary supplement (although only fish-based omega-3 fatty acids have shown antidepressant efficacy.[38])

Dehydroepiandrosterone (DHEA), available as a supplement in the U.S., has been shown to be effective in small trials.[39]

Magnesium supplementation has gathered some attention as a possible treatment for depression.[40] Some case reports demonstrate rapid recovery from major depression using magnesium treatment. "The possibility that magnesium deficiency is the cause of most major depression and related mental health problems including IQ loss and addiction is enormously important to public health and is recommended for immediate further study" [41]

St John's Wort- Except under medical supervision, St. John's Wort should not be used with SSRIs or MAOIs due to the risk of serotonin syndrome.[42]

Ginkgo Biloba- Effective natural antidepressant[43] said to stabilise cell membranes, inhibiting lipid breakdown and aiding cell use of oxygen and glucose - so subsequently a mental and vascular stimulant that improves neurotransmitter production. Also popular for treating mental concentration (such as for Alzheimer's and stroke patients).[11]

Siberian Ginseng [Eleutherococcus senticosus]- Although not a true panax ginseng it is a mood enhancement supplement against stress. Also popular for treating depression, insomnia, moodiness, fatigue, poor memory, lack of focus, mental tension and endurance.[11]

Zinc has had an antidepressant effect in an experiment.[44]

Biotin: a deficiency has caused a severe depression. The patient's symptoms improved after the deficiency was corrected.[45]

Vitamin B-12: Symptoms of a vitamin B-12 deficiency can include depression and other psychiatric disorders.[46]

Excercise is good for your endocrine balance, but we're not sure by what mechanism. We know that endorphins are morphine-like substances produced by the brain, and that exercise causes their production. According to further research:

The most recent findings in the search has lead scientists to focus on a chemical called phenylethylamine, also found in chocolate (6). Phenylethylamine (PEA) had previously been found to relieve depression in two thirds of depression cases. There are theories that relate a low level of phenylethylamine with the presence of depression making it a natural candidate for possible chemicals surrounding the anti-depressant effects of exercise. Also, the chemical has been found to cause heightened activity and attention in animals (5). It is also notable that phenylethylamine has been able to boost moods as quickly as amphetamines, but without side effects or creating a tolerance to the chemical (5).

So eat your chocolate and get aerobic exercise. That's not so bad, right?

Sunlight: Melatonin is what your body makes out of that serotonin that you need more of, but it only makes it without bright light present. So, you get more light and you make less melatonin out of your serotonin reserves. Does that make sense?

In higher animals, melatonin is produced by pinealocytes in the pineal gland (located in the brain) and also by the retina, lens and GI tract. It is naturally synthesized from the amino acid tryptophan (via synthesis of serotonin) by the enzyme 5-hydroxyindole-O-methyltransferase, which is involved in the conversion of serotonin to melatonin.

Normally, the production of melatonin by the pineal gland is inhibited by light and permitted by darkness. For this reason melatonin has been called "the hormone of darkness." The secretion of melatonin peaks in the middle of the night, and gradually falls during the second half of the night.

And the last bit is that you avoid drama. Some of the neurotransmitters are infinitely reusable by your brain and some aren't, so don't waste your brains' resources on psyching yourself worse.

Here ends my good advice. Got anything to add? Tips, tricks?

[THIS IS A WORK IN PROGRESS]
TMJ dysfunction is caused by the continuous tension of the muscles in the jaw and face surrounding the joint between the jaw and the temporal bone of the skull. The pain comes from two different things: misalignment and malformation of the joint, and nerve compression caused by the facial nerve being pinched between the temporalis and masseter muscles.

temporary relief
1. Hold icewater for as long as possible between your cheek and upper gums on the side you feel the headache. This will take the inflammation down in the muscles that attach to the jaw, and relieve some of the pain.
2. Take a course of anti-inflammatories over several days if you've had several headaches in a row. Naproxen sodium, ginger capsules, or ibuprofen in regular doses three times daily with food, or steroidal anti-inflammatories under prescription will provide relief from the headaches caused by the tightening of the muscles around the head.
3. This has been suggested to me but I've never tried it: dab lavendar, pennyroyal, clary sage or bergamot oil just below the nose. Some essential oils can act as short term vasoconstrictors, tightening up the blood vessels to decrease the pounding rush of blood in the brain. Reapply every hour to maintain effectiveness.

long-term relief


Info for this post has been culled from copperbadge, http://en.wikipedia.org/wiki/Temporomandibular_joint_disorder , http://en.wikipedia.org/wiki/Temporalis , http://en.wikipedia.org/wiki/Masseter

There are several different types of headaches, and here are the sensible things I've heard of that worked for me and people I know. Please comment and leave your own tips for others here.

Migraines are headaches that usually have a 30 minute warning period of hazy mental acuity, distorted vision, or odd sensitivity to light or sound followed by an intensely painful headache accompanied by nausea, dizziness, and extreme sensitivity. Commonly, migraines are multi-causal and will need two or more of the following: food allergy, eye strain, spinal misalignment, emotional/mental stress, muscle tension in the head,/ neck/ face areas, or any of a set of environmental triggers. Environmental triggers can include flashing lights, loud noises, solvent fumes, strong smells, sunlight or reflective glare, and dehydration. Triggers are different from person to person, but tend to run similarly in families.

If you have tension, try the tension headache fixes along with the migraine-specific stuff. To get less frequent migraines it is necessary to figure out which base conditions you have that aggravate the headaches. Figuring out if you're tense or stressed should be pretty simple, but food triggers can be less obvious.

"Certain chemicals found in foods can have actions that directly lead to the occurrence of migraine. These chemicals, known as vasoactive amines, can have effects on the smooth muscle cells that control the blood vessels in regions of the brain. In most people, these chemicals are broken down in the intestines, but for some migraine sufferers they are not broken down and instead wind up being absorbed into the bloodstream.

Once in the blood, these substances travel to the brain and cause the smooth muscle cells to squeeze the blood vessels, decreasing blood flow. The brain then overcompensates by dilating the vessels too much, leading to headache.

The two main vasoactive amines found in foods are tyramine and phenylethylamine. Tyramine is found in foods such as aged cheese, fermented sausage, sour cream, pickled herring, and red wine. Phenyethylamine is found mainly in chocolate. Elimination of these foods from the diet has resulted in a great decrease in attack frequency for some patients.

Other types of vasoactive amines are also found in citrus fruits, so avoiding those may be helpful as well. Other food chemicals that may cause problems for some people include MSG (monosodium glutamate), aspartame (NutraSweet), sodium nitrate, and other food additives." -Worlds Healthiest Foods

Tension Headaches are the regular sort. They usually start at the back of the neck and the pain spreads forward across the sides of the head. The tightness of the muscles at the base of the skull or back of the head cuts off one path of blood flow into the brain. The brain overreacts by bringing in too much blood from other blood vessels. Drink a glass of water or two. Rub your neck. Brush your hair until your scalp tingles to divert the bloodflow to the surface. If you get headaches a lot (but not at regular intervals) you should consider seeing a chiropractor. Sometimes you hold tension in one side of the neck so long that you pull your spine out of its proper line. They'll have to fix that.

TMJ Headaches are actually a subset of tension headaches that start in the muscles of the jaw. Commonly caused by grinding your teeth, chewing gum for long periods of time, or in the aftermath of car accidents or head trauma, the things you can do to get rid of them are posted over HERE.

Cluster Headaches are rare, stabbing-pain headaches usually lasting no longer than three hours and are centered on the eyes or on one side of the head. Called "cluster" headaches because of their tendency to recurr daily at the same times, less is known about these than other kinds of headache, and I recommend you go here or here to find out more about them.

Drink water and warm up for a few minutes before stretching. These are geared mainly toward computer over-use.

Chest Release for people who use computers and especially laptops. Any time you carry your arms out in front of you for more than an hour at a time you should stretch your arms back to remind the muscles of where they go.

Link your fingers together at the small of your back.

Extend your arms until the elbows are as straight as you can get them. You may not be able to extend them all the way, unless you stretch regularly.

When your shoulders are a bit relaxed, tilt your head forward slowly, then roll side to side to stretch the sides and back of the neck.

Carpal Tunnel Stretch to allow free motion of the median nerve and prevent numbness and painful tingling in the hands.

Grip the fingers of one hand against the thumb side of the other wrist to hold the bone in place.

Slowly turn the held arm thumb side upward against the pressure of the fingers. The strain in the forearm is the stretching of the ligaments holding the bones too close together. Don't push too hard, just a bit at a time.

So, most of us spend a lot of our free time hunched in from of a computer. Take a second to take stock of how you're sitting right now. Feel your body. What's your posture like? Are any of your muscles tired? Do you need to stretch? When was the last time you got something to eat or a glass of water? It's easy to forget the body during long periods of mental activity, and that's when you are the most careless of your body.

A good way to make your body feel cared for and paid attention to is by doing yoga. While it is more convenient with all the keen expensive gear, you can make do with a large towel to stand on and pad the floor and a belt or scarf to make some stretches easier.

Before you try any of this go drink a glass of water. Other things to do: be warm and comfortable so that your muscles are pliable (you may need to wear a comfy sweatsuit). Do not use force or strain - if it won't go, don't break it trying to make it. Just comment here and we'll figure out an easier way to do the stretch.


The Child Pose
If you kneel with your feet under you and lay your upper body down across your legs you will feel a pulling in the low back. This pose uses the weight of your upper body to traction the lower spine. You get into the posture and gravity does the rest. This is a good pose for those with low back pain, as the gentle pulling decompresses the spaces between vertebrae.


The Tiger Pose
Also called The Donkey Kick, but that's not very pleasant-sounding AT. ALL. Kneel up from the previous position onto your hands and knees. Flex your back around until it's warmed up and raise one leg part way up. Focus on your balance and make sure to breathe as you tilt your head upwards and raise the leg the rest of the way. We are not all flexy like a Gumby. It is okay if your leg will not go higher than your hip. As long as you feel the tilt in your back you're doing fine. If it hurts, quit. Go do the next pose.


The Plow
Ignore the one in the middle. Only smug, twisty freaks can do that bit. But if you lie on your back and draw your knees up to your chest, you can roll your legs over your head into a kind of handstand. Your arms being out slightly to the side will help you balance and give you something to push against. Remember to breathe. Slowly lower your legs until you feel the stretch (but not 'til it hurts). You can have a chair or some pillows there to rest the weight of your legs on. It's okay to cheat, yo.

I'll be adding more poses to this and other entries, so don't be suprised if it's not the same when you check back.

In my experience of fandom thus far, I have become concerned that my fellows do not take proper precautions against fandom-related injuries: Carpal Tunnel symptoms in those who slave over a keyboard to write the fanfic, Trigger Finger in the artists and icon-makers from mouse overuse, headaches and nerve compression from poor posture and inadequate breaks for rest and rehydration. Not to mention EYESTRAIN.

Being a health!nerd as well as a fangirl, I am taking up the mantle of activism to bring on a new age of health and fitness in fandom. Being myself, disorganized little dragon that I am, this will all come about in a haphazard fashion with the added confusion of help from others, and my changing my mind partway through organizing things once or twice. Ah, well.

As a well-known liar and theif, here are the places I am stealing from. The list will be updated as articles are added.
http://www.yogabasics.com/asana/
http://www.santosha.com/asanas/
http://www.holistic-online.com/Yoga/hol_yoga_pos_home.htm
http://en.wikipedia.org/wiki/Asana

Forearm and wrist stretch
Opening the chest/ anterior shoulder
Flamingo arching back
neck releases - holding chair, holding head,
Lumbar twist
myofascial stretch of retinaculum
IT band/TFL stretch