Stephen Ilardi, center, an associate professor at Kansas University, jogs with his daughter, Abby, 12, left, and wife, Maria. Ilardi has written a book, “The Depression Cure,” which recommends exercise as one component of the treatment.

Stephen Ilardi, a Kansas University associate professor in clinical psychology, has written a book to help the growing number of people who suffer from depression.

The 289-page book, “The Depression Cure,” is a step-by-step guide to help beat depression without drugs, and it hit bookstores this week.

Understanding depression

The book begins by explaining that depression is a serious illness that affects one in four American adults.

“It essentially robs people of their energy, of their ability to concentrate, of their memory, of their restful sleep. It robs them of their ability to experience pleasure and of their confidence,” Ilardi said. “Over time, it takes away their ability to love and to work and to play.”

He said the rate of depression is about 10 times higher today than it was a couple of generations ago. That’s despite more the $20 billion being spent annually on antidepressant drugs.

Through research, Ilardi found that the Amish and the Kaluli people of Papua New Guinea experience virtually no depression despite living without most material comforts and medical advances.

“As a rule, the more industrialized, the more urbanized, the more modernized a society, the higher the rate of depressive illness,” he said. “We were never designed for the sedentary, indoor, socially isolated, fast-food laden, sleep-deprived, frenetic pace of contemporary life.”

Lifestyle changes

Ilardi believes that Americans have gotten away from six basic lifestyle elements that fight depression and can protect us from getting depressed. They are:

• Eating a diet rich in omega-3 fatty acids, which are critical building blocks for brain structure and function.

• Engaging in enjoyable activities that keep us from dwelling on negative thoughts.

• Participating in exercise that stimulates important brain chemicals such as serotonin.

• Getting sufficient sunlight exposure to keep the body’s clock in sync.

• Getting social support to protect against the damaging effects of isolation.

• Getting enough sleep to allow the brain and body to recover.

At KU, Ilardi and graduate students have been conducting clinical trials that compare these six elements — called Therapeutic Lifestyle Changes — to other treatments such as drugs.

“So far, I have never seen anyone put all six elements of this program into place without experiencing a profound reduction in their depressive symptoms,” Ilardi said.

The book dedicates a chapter to each element — giving a description, examples and common obstacles. He said a key element is engaging in activity.

“We need to be deeply absorbed in what we are doing and very in the moment to prevent rumination — or caught up brooding in negative thoughts,” he said. “Rumination is such a central problem in depression. It amplifies the intensity of our negative mood.”

Making the change

Of course, Ilardi’s book helps readers implement the six steps. The first step is taking omega-3 supplements.

“That’s a lifestyle change that can have a huge benefit that doesn’t really take much time at all,” he said.

The final chapter is about helping people who are having trouble putting some part of the protocol into practice.

If someone is still having symptoms of depression, Ilardi also discusses what course of action a person should take. One is to have a medical doctor do an evaluation to rule out other possible medical conditions such as sleep apnea and hypothyroidism.

Anyone can benefit

Dr. Louis Bruno, executive medical director of the Wellness Treatment Center in Englewood, Colo., called Ilardi one year ago after reading an article in AARP magazine about his Therapeutic Lifestyle Change program. Bruno, who has worked for 30 years with people who suffer from severe mental illness, found Ilardi’s research “exciting.” He has read an advanced copy of Ilardi’s book and described it as educational, helpful and understandable. Bruno’s colleagues are now reading it and they plan to use the six steps in a new intensive outpatient program.

“He (Ilardi) has taken things that we all know are good for us and some that we’ve studied in terms of its benefit for treating mental illness, but putting them all together was really genius,” Bruno said. “I think it will really help folks.”

Ilardi said the book isn’t just for people battling depression, or for clinicians and loved ones of those fighting depression, but it’s for everyone.

It even has helped him.

“It’s really held up a mirror to me. Since I’ve begun doing this work, I certainly have placed a greater emphasis on getting regular physical activity and spend much more time outside,” he said. “I spend more time thinking about connecting with loved ones and deepening friendships.”