Reviving the soul:

The Christian church, including the Seventh-day Adventist Church, is in crisis. And you, likely, are affected. A 2014 Adventist North American Division study reported that 49 percent of Adventist pastors, 51 percent of Adventist pastor’s children, and 61 percent of Adventist pastor’s spouses suffer from symptoms of depression and anxiety.¹ Though these numbers are staggering, since 2015 rates of depression and anxiety have increased nationwide by about 70 percent², most likely enlarging the percentage of depression among our own pastoral families as well.

Brain chemistry

Depression and anxiety often occur when serotonin activity in the brain decreases.³ Serotonin, the “happy hormone,” helps you to be less irritable with the usual nuisances of life, elevates your mood, and causes you to enjoy social affiliation. Our bodies need this important chemical.

When someone sees a doctor for depression and anxiety, the doctor will most likely prescribe a selective serotonin reuptake inhibitor or an SSRI. Yet these medications cannot create new serotonin, nor can they build new receptors to grab onto serotonin.

So how do they work?

At a molecular level, the body typically reuses its serotonin by vacuuming it back up through the serotonin reuptake transporters after it makes contact with the serotonin receptor; it does this so that the serotonin can be reused later. The SSRI drug plugs the re-uptake transporter (hence the name serotonin reuptake inhibitor). After a week, SSRI has prevented enough serotonin from being vacuumed back into the vesicles so that more serotonin remains, potentially binding onto a receptor. As a result, this person feels the positive effects of serotonin again. Their crying spells have stopped; they enjoy social interactions with their family; they don’t seem so bothered about that board meeting. Yet, because the serotonin molecules are not being vacuumed back up, the storehouses begin to deplete, and about nine months later, this person is back in the doctor’s office needing stronger doses and additional drugs.⁴

Unfortunately, this cycle has the potential to make the user a psychiatric cripple, dependent on higher doses of drugs and multiple types of medication.⁵ Selective norepinephrine reuptake inhibitors (SNRIs) operate the same way, blocking norepinephrine—which helps focus and energy levels—from being vacuumed back up for further usage. With both drugs, the user can experience a short-term gain, but in the end, it is possible to face greater challenges.⁶

Physical side effects and spiritual implications

Also, SSRIs come with a suicide warning. A drug to help with depression has a warning for suicide? This is at least partly because SSRIs can produce an alarming side effect: worsened impulsivity. The most dangerous period for someone on these medications is the first month because the positive effect of the SSRIs has not yet built up enough to make them feel better, yet they are still experiencing this enhanced impulsivity—a dangerous combination.

Besides increased suicide risk, SSRIs can produce an “I don’t care” attitude.⁷ Yes, a person taking this medication may not be having crying spells anymore, but it is possible that they also may not be able to feel joy either. Though these physical and emotional side effects are not welcome, it is even more alarming to consider the effects of an increase in impulsivity and an “I don’t care attitude” about one’s own spiritual life, and also that of others—not a great attitude for anyone, especially for pastors to have.

“Jesus wept” (John 11:35). This verse gives us a glimpse into the character of our Savior. On that afternoon outside the tomb of Lazarus, Jesus was not numb, nor did he have an “I don’t care” attitude. He felt our pains. Jesus wept, not out of self-sorrow but out of compassion for his fellow man.

Imagine a pastor numb to the joys and sorrows of his or her sheep. Imagine baptisms that the angels rejoice over in heaven not touching a resonant chord in the soul of the one plunging a person into the watery grave and raising him or her to newness of life. That would be spiritually tragic.

In Luke 6:36, the Good Shepherd Himself admonishes us, “Be ye therefore merciful, as your Father also is merciful” (KJV). The Greek word for merciful also means compassionate. God feels sympathy and shows compassion for others; we must do the same. This is especially true for a pastor, the shepherd of His flock.

Finding true healing

Although medications are so far incapable of producing serotonin, the brain’s neurons can, if given the right conditions. The Master Physician has created us in such a magnificent way that we can be restored physically, spiritually, and emotionally, and this can happen by simple means available to everyone.

Although all eight laws of health (nutrition, exercise, water, sunlight, temperance, air, rest, and trust in God) are needed for complete health, four of these NEWSTART principles are superstars in boosting serotonin.

Nutrition

Because serotonin does not cross the blood-brain barrier, it does not do much good to put it in a pill. This means that our neurons must be able to produce serotonin independently, a process that requires several nutrients: multiple B vitamins, magnesium, calcium, and, most important, tryptophan, in combination with natural carbohydrates. These nutrients can come in abundance from a whole-foods, plant-based diet.⁸

A causal search on the internet for foods high in tryptophan will leave you with a long grocery list of meats. Yet meat is ineffective at producing serotonin because it contains high levels of other competing amino acids that block tryptophan from crossing the blood-brain barrier. A plant-based diet doesn’t cause that problem.

Therefore, despite the abundance of tryptophan in meat, its brain uptake is minimal. In contrast, pumpkin seeds, sesame seeds, cashews, walnuts, oats, brown rice, quinoa, beans, potatoes, pineapples, and bananas are rich in tryptophan, which easily crosses the blood-brain barrier so that serotonin can be manufactured by the brain’s own cells.

Exercise

Once tryptophan is in the system, cardiovascular exercise is essential to bring it where it needs to go. During cardiovascular exercise, blood flow to the brain increases, along with muscular activity, and the muscles take up more of the competing amino acids, which helps transport tryptophan more efficiently across the blood-brain barrier. As a result, more tryptophan is present for serotonin synthesis.

Additionally, physical activity triggers the release of endorphins, neurotransmitters that contribute to feelings of well-being and happiness, further enhancing mood and serotonin production. As a doctor who specializes in working with depression and anxiety, I recommend that people engage in cardiovascular exercise at least six days per week. Older men and women need a brisk walk; younger people need more vigorous exercise. Physical exercise is beneficial not only for the body but also for brain health.

The great outdoors

While exercising indoors is better than not exercising at all, why not combine your exercise with sunlight and fresh air? These are the last two heavy hitters in serotonin production. When sunlight enters the eyes, it activates specialized cells in the retina, which send signals to the brain’s suprachiasmatic nucleus (SCN), a region responsible for regulating the body’s circadian rhythm. When your eyes see dark at night for a while, the SCN signals the pineal gland to begin its production of melatonin, which promotes sleep and relaxation. Also, serotonin is made from tryptophan, in response to bright light, particularly from the blue sky, and sunlight exposure promotes vitamin D production in the skin, which helps in serotonin regulation.

When you choose a location to exercise, the more densely forested the area the better. When we breathe in forested area, we inhale aromatic organic compounds, including essential oils emitted by trees and other vegetation. Pine needle extract is effective in alleviating depression and anxiety.⁹ Research suggests that exposure to these compounds reduces stress, improves mood, and promotes relaxation.

Over the years, I have witnessed these simple lifestyle measures not only prevent depression and anxiety but often outperform medications, time and time again, in alleviating it. These natural lifestyle choices can make a big difference in most people. However, if you cannot seem to optimize your diet and lifestyle, or you have but are still experiencing symptoms of depression or anxiety, I recommend you see a doctor familiar with depression and anxiety and, if possible, also familiar with using nutrition and lifestyle effects to treat mental illness.

Healing without side effects

Sadness and sorrow will always exist on this side of eternity, which is why our Lord calls us to have compassion. If this is important for all people, have much more so for Christians, and even more for pastors? Those statistics about depression are tragic, especially when it does not have to be that way.

I want to be clear that you need to see your doctor before making any changes to your prescribed medications. Inform him or her about the positive or negative lifestyle and nutritional changes you make.

Now is not the time to be numb to life’s joys and sorrows nor to let our impulses conquer our reason. God has given us the ability to cope, and He provides us the means for our physical and mental restoration.

Life is a gift from God, and our time on this earth is short. Let us make the best of it “and always be ready to give a defense to everyone who asks you a reason for the hope that is in you, with meekness and fear” (1 Peter 3:15, NKJV).