Bill Weaver, M.S.
WINNING THE FIGHT AGAINST
SUBSTANCE ABUSE PROBLEMS
AND DEPRESSION
By Hannah Schiele
Today, the overwhelming majority of people that suffer from alcoholism/addiction and depression are being treated
with prescription antidepressants. Bill Weaver has pioneered an innovative regimen for combating depression and
preventing relapse. His holistic approach incorporates nutrition and dietary modifications, stress-reducing
techniques and regular exercise, and also what is referred to as “Mindfulness Meditation”.
In his workshops he details how people can correct brain-chemistry imbalances and help to stabilize their moods
with the help of holistic health strategies that combine Eastern and Western principles with science and research.
He explains how implementing dietary changes can optimize the levels of brain neurotransmitters such as
serotonin, norepinephrine, and dopamine.
It is Bill’s ultimate goal to help people live every moment fully and peacefully in the present and he is committed to
lowering depression and relapse rates. There is strong evidence showing a 10% increase in rates of depression in
the U.S. Population every decade for the last 100 years. He notes that this is not indicative of better detection of
depression or an increased desire by people to seek help; it is an actual increase in the rate of depression.
According to the National Institute of Mental Health, over 20 million American adults have a mood disorder, mostly
depression of one type or another, in any given year.
Despite many public figures being open about their treatment for depression, millions of Americans continue to go
untreated. Bill advises people with moderate to severe depression (that which affects one’s ability to function in any
key area of their life such as employment, family or friendships) to seek professional help and not to deal with it
alone. The quicker people get help, the better it is for them in the long run.
Observing that most people are sleep deprived, sedentary, poorly nourished or all three, Bill maintains that “just a
few good nights of sleep can sometimes turn around a mild depression. Studies show that aerobic exercise can help
even moderately severe depression within two to four weeks, and that good nutrition coupled with a few choice
supplements can help within two to three months.”
He adds that “counseling can change brain chemistry for the better, and sometimes it takes only a few sessions if
the symptoms are mild or stress related.”
Medications typically start to work within two to three weeks, but antidepressants do not help everyone. Doctors say
the good news is that for those with milder symptoms who wish to avoid medications, “improvements can be felt
nearly as quickly with a combination of diet, supplements, exercise, and stress management.”
Bill cautions that “if the depression is mild but rooted in unhealthy relationships or psychological issues, it can be
much more efficient and effective to seek out a skilled counselor.”
Research shows that there is a link between diet and depression. Bill notes that this research shows a common
problem underlying many cases of depression is a dietary shortage of essential fatty acids. Even in people who eat
low-fat, apparently healthy diets, there is often a relative deficiency of omega – 3 fatty acids, the kind found in fish,
flax, and some nuts. Researchers have found that most Americans in 1900 ate a diet supplying a fairly even ratio of
omega – 3 to omega – 6 fatty acids; today, however, that ratio is about 1:20.
Doctors say that “this is vitally important to maintaining good moods,” they explain,
“because omega – 3s have a role in reducing inflammation, and are also integrated into brain cell membranes,
helping them to function properly.” In countries like Japan and Norway where people regularly consume fish, rates of
depression are much lower than in the US.
This has led researchers to try using fish oil supplements in the treatment of mood disorders, and the results have
been impressive. “It may not replace the need for other forms of treatment,” doctors say, “but fish oil helps to
reduce the recurrence, or relapse, of both depression and bipolar (manic-depressive) illness.”
Bill notes that a recent symposium sponsored by the National Institutes of Mental Health was devoted to the
therapeutic use of fats in mental illness. Several presenters reported the beneficial effects of essential fatty acid
supplementation on depression, bipolar illness, and schizophrenia.
The addition of essential fatty acids to the diets of research subjects has been associated with improvements in
dyslexia and attention deficit disorder (ADHD), as well as with improved intelligence measures in infants and in
adults with Alzheimer’s disease.
Regarding the connection between chronic inflammation and depression, doctors believe that healthy fats can
positively affect mood. Certain inflammatory substances – eicosanoids and cytokines – are elevated in major
depression. Researchers know these elements promote low-level inflammation, which may affect brain tissue as
well as other parts of the body.
Antidepressants suppress this harmful activity, but so can increased levels of omega – 3s and probably more
efficiently. Interestingly, people who consume more omega -3s seem to have higher levels of serotonin and
dopamine byproducts in their spinal fluid, suggesting that the brain levels of these vital neurochemicals are also
higher.
Most people who eat a reasonably healthy diet do not need to supplement with omega – 6 fats. However, since so
few Americans ingest adequate amounts of omega – 3s, doctors suggests that most people supplement with 1-2
grams daily of omega – 3s. For most fish oil products, that would be 2-4 large capsules daily, and flax, about 1
tablespoon of the oil or 2 tablespoons of ground flaxseeds.
Vitamin/Mineral Deficit May Fuel Depression
A great deal of research suggests that certain vitamin and mineral deficiencies play a role in the onset of
depression. A survey of European studies found that B vitamins were low in 35-50% of patients hospitalized for
depression. This is especially significant because multivitamin/mineral supplements have been shown to reduce
violent or oppositional behavior.
Another important component of Bill’s approach to resolving depression involves the use of mindfulness meditation
techniques and stress reduction techniques, which integrate eastern principles with science and research. A
perfect example of mind—based exercise and stress reduction is meditation.
Try to do this meditation without focusing on a goal Bill advises. “Try walking and just be aware of walking, not for
exercise, to see the sights or to get somewhere. As with any meditation, your mind may wander. But as soon as
you notice a loss of focus, bring your awareness back to the present moment and to your experience of walking.
This walking meditation can be done at anytime throughout the day.”
Although mindfulness meditation is free of any religious sectarian ideology, its roots may be traced back to
Theravada and Mahayana Buddhism practiced in India around 500 BC. The practice of mindfulness meditation
focuses on insight or vipassana, as the visuddhimagga (path of purification). The goal of this form of meditation is not
to eliminate pain or stress or addiction but to use intentional, focused awareness to achieve a sense of
nonjudgmental self-acceptance in the present moment
One of the methods used by Bill he learned from Bruce F. Singer. The client is asked to imagine staring up at the
stars at night. As one breathes quietly, they may begin to observe certain objects: a satellite may glide across the
quilt of stars or a meteor may blaze across the horizon. The blinking lights of a plane cross the sky more slowly, and
the moon rise with its own deliberate speed. All these objects are like our thoughts, feelings, and physical sensations.
Some flash an instant, while others take hold of our attention for what feels like an eternity. Through mindfulness
meditation, we accept that these objects exist, but without having to pay them more than passing attention. The
detached observer notices the ebb and flow of his/her thoughts, accepts that these are occurring, and then lets them
go, through the act of bringing attention back to breathing.
This notion of continually drifting from and returning to the present moment is essential to an understanding of how
meditation works. The mistake most beginners make when trying to meditate is that of trying to clear their thoughts or
push away negative thoughts and feelings. This can quickly lead to frustration and a sense of failure. But these
inevitable thoughts, emotions and feelings are exactly what we need to experience and release in order to make the
meditation work. Each return to nonjudgmental self-acceptance-- to self-compassion—is the healing, the practice,
and the therapy of mindfulness.
According to Bill other mindfulness-based stress-reduction strategies include such simple, enjoyable, and
inexpensive behaviors as being generous with your time and attention or helping others. “When you give you get
back”, he says, “and whenever you help others you also help yourself.”
Bill Weaver, M.S., QAP is a faculty member at the
Center for Spirituality and Healing
at the Bill W and Friends virtual
Holistic Coaching and Counseling Academy
MR. WEAVER’S NUTRITIONAL PROGRAM
FOR PREVENTING DEPRESSION
AND SUBSTANCE ABUSE RELAPSE
While Bill advocates consuming whole grains, fruits and vegetables to help prevent and manage depression, he
cautions against discontinuing the use of antidepressants, or even lowering their dosage, without the supervision of
an experienced primary-care doctor or psychiatrist.
Fore preventing depression, Bill suggests taking Juice Plus+ daily a convenient, easy-to-take whole food based
nutrition, rich in vitamins, fiber, minerals, antioxidants, and phytonutrients. We need to eat 7 to 13 servings of fresh
fruits and vegetables every day.
Which provides the body with
adding Ja multivitamin that provides adequate doses of the B vitamins folic acid, B6, and B12, along with
antioxidants like natural carotenoids, vitamins C and E, and selenium. He goes on to recommend fish oil
supplements containing omega – 3 fatty acids be added to your diet in the amount of 1000 to 3000 mg a day. If you
have been diagnosed with bipolar disorder, you can take up to 9000 – 10,000 mg per day of fish oil. If you are a
vegetarian or do not wish to take the fish oil, you can substitute flaxseed oil. Fish oil is preferred, if you can manage
it.
Additionally, you may want to try S – adenosylmethionine (SAMe): For a starting dose, take 200 mg twice daily,
preferably 30 minutes before meals or two hours after eating. The dose may be increased slowly, up to 800 mg
twice a day, if tolerated. A response is usually evident within 15 days. SAMe should not be used by patients with
bipolar disorder.
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