Feeding the Mind: Nutrition and Depression

by Andrew Pacholyk, MS, L.Ac

Depression: is the most prevalent of all the emotional disorders. Symptoms may vary from feelings of minor sadness to sheer misery and dejection. When sadness persists and impairs daily life, it may be an indication of a depressive disorder. Depression brings together a variety of physical and psychological symptoms, which together constitute a syndrome.

The most common symptoms of depression are feelings of acute sense of loss, inexplicable sadness, loss of energy and loss of interest. The patient usually feels tired and lacks interest in the world around him. Sleep disturbance is frequent. Usually the patient wakes up depressed and is unable to return to sleep. Other disturbed sleep patterns are difficulty in falling asleep, nightmares or repeated waking. Often, emotions of guilt, oppressive feelings and self-absorption are a part of this syndrome. Cases of severe depression may also be characterized by low body temperature, low blood pressure, hot flushes and shivering.

Other symptoms of depression are: loss of appetite, giddiness, itching, nausea, agitation, irritability, impotence or frigidity, constipation, aches and pains all over the body, lack of concentration and lack of power of decision. Some persons may lose interest in eating and suffer from rapid loss of weight while others may resort to frequent eating and as a result gain weight.

Irregular diet habits cause digestive problems and lead to the assimilation of fats. An excess of carbohydrates like cereals, white sugar, coffee, tea, chocolates and comparatively less quantities of vegetables and fruits in the diet may result in indigestion. Due to indigestion, gases are produced in the digestive tract, causing compression over the diaphragm in the region of the heart and lungs. This in turn, reduces the supply of oxygen to the tissues, which raises the carbon dioxide levels, causing general depression.

Diet has a “profound effect” on the mental health of a person. Even a single nutritional deficiency can cause depression in susceptible people. Nutritional therapy can be used to build up brain chemicals, such as serotonin and norepinephrine that affect mood and are often lacking in depressed people.

Eat foods rich in B vitamins such as whole grains, green vegetables, eggs and fish. The diet of people suffering from depression should completely exclude tea, coffee, alcohol, chocolate and cola, all white flour products, sugar, food colorings, chemical additives, white rice and strong condiments. The diet should be restricted to three meals.

Fruits can be taken in the morning for breakfast with milk and a handful of nuts and seeds. Lunch may consist of steamed vegetables, whole wheat chappatis and a glass of buttermilk. For dinner, green vegetable salad and all available sprouts such as alfalfa seeds, mung beans, cottage cheese or a glass of butter-milk would be ideal.

Add protein and carbohydrates to your diet: Incorporate protein into your diet.

Protein helps to keep sugar levels stable. You can find protein in nuts, yogurt, beans, fish, chicken, tofu and lentils.

Seek out foods that are high in Omega-3 (fish oil): This fish oil has been shown in many studies, to reduce your bad cholesterol levels and reduce plaque buildup in your blood. By reducing your bad cholesterol, you are helping your body to fight off stress and relieve anxiety, tension and even prevent heart disease! Fish that are high in Omega-3 are excellent ways to help your blood stream.

Folic Acid: Folic Acid (required for energy production) is considered brain food. The brain needs it to work properly. It helps to prevent anxiety and fatigue. Folic acid works best when combined with vitamin C, vitamin B6 and vitamin B12. Much research has indicated that a deficiency of folic acid may include depression, insomnia, anorexia, forgetfulness, hyperirritability, apathy, fatigue and anxiety. You can find Folic Acid in the following foods:

Whole grain breads-Fortified cereals

-Dried peas- Dried beans

-Leafy vegetables – Fruit.

Most multivitamin complexes contain folic acid.

GABA: GABA (Gamma Aminobutyric Acid) is an amino acid helps reduce anxiety, allows rational decision making, promotes restful sleep and enhances workout recovery. It has also been shown to have similar effects as the benzodiazepine drugs. You will also feel more relaxed and notice that you are sleeping better.

The recommended dose for GABA is 700-750 mg – 3 times daily – talk to a medical professional about using GABA.

Magnesium: The supplement magnesium has been found to aid in the management of depression. Taking 200-300 mg of magnesium 2 to 3 times daily has been shown to help.

SAM-e (Sammy): short for S-adenosyl-methionine, SAM-e has long been used in Europe to treat depression and is now available in the U.S. It seems to work faster than St. John’s Wort. Look for tablets with enteric coatings which improve absorption, and also go for the new butanedisulfonate form. Results can be seen in as little as two weeks, but often takes at least a month for the best effects to be felt.

Selenium: Selenium, an important antioxidant, is a trace mineral found in soil and food. It protects neurotransmitters. Deficiency in selenium has shown to have a negative impact on mood. It also helps to reduce bad cholesterol and keep the heart healthy. You can get much of your selenium from dietary sources such as: Alfalfa, fennel seed, ginseng, butter, garlic, liver, Brazil nuts, shellfish and other fishes. You can find it in sunflower seeds, yarrow, wheat germ and Brewer’s yeast.

Vitamin B1: Vitamin B1 is also known as “thiamine.” In many studies, B1 has shown to have positive effects on the nervous system and mental wellbeing.

Vitamin B1 is found in peas, soybeans, fortified breads, cereals, pasta, fish, pork, whole grains and dried beans. Prolonged intake of large amounts of alcohol depletes your body’s supply of vitamin B1.

Vitamin B6: Lack of Vitamin B6 has been known to cause anxiety and depression.

The formation of certain brain chemicals from amino acids requires this vitamin.

It affects the nervous system. The recommended Dietary Allowances for adults (25+ years) is 2.0 for men and 1.6 for women. The best sources of vitamin B6 are meats (particularly organ meats such as liver), whole grains and wheat germ.

Vitamin B12: Vitamin B12 is needed for energy, brain function and a healthy nervous system. It helps to combat depression, stabilize PMS and helps to protect against

anemia and it may help fight cancer. The best food sources of Vitamin B12 are liver, kidney, oily fish, beef, pork lamb, cheese, eggs and milk.

Zinc: and essential mineral, has been found to have positive effects on the nervous system as well as helping to produce a calming effect. Most multivitamins contain zinc. Food sources for zinc are Oysters, meat, poultry, nuts, beans and dairy products.

What You Should Avoid:

What you don’t eat may be even more important than what you do eat. Avoid alcohol, caffeine and sugar, because they tend to worsen depression. If you Can’t avoid them, then at least cut down.

Avoid Caffeine: Caffeine is something many people in America and Europe are used to bringing in their daily lives. Though many studies have shown that this addictive stimulant can help produce symptoms of depression, insomnia and anxiety. Caffeine is found in coffee, tea, chocolate, and many sodas and even certain medications. Always ask your doctor about a medication before using it. Also, ask the doctor if there is an alternative medication if your medicine contains caffeine.

Reduce Processed and Refined Foods:

Processed food can rob your food of nutrients and vitamins that your body needs to fight off stress and promote good health. Try to buy whole foods, unprocessed foods and try and stay away from “instant” foods, preservatives, artificial flavors, saturated fat and MSG.

Reduce Sugar Intake:

Too much sugar can rob our body of essential nutrients. Yet don’t be so fast asto replace the sugar with Stevia the natural sweetener from the Stevia plant.

Artificial sweetener can also cause anxiety as well as other health concerns.

Reduce Alcohol Intake:

In small amounts, alcohol can be good for your heart but too much alcohol is not a good thing for your body and too large of an intake increases your body’s need for extra vitamins. The body has harder time using oxygen. As a result, you can become more sensitive to stress – which in turn can cause anxiety reactions. It can also cause depression.

The Effects of Alcohol on Depression:

How does alcohol contribute to Depression Disorders? Research has shown that alcohol in high doses has numerous health hazards. As well as many other things that can: increase your need for extra vitamins due to disturbed eating patterns interfere with the body’s ability to use oxygen, to process food & absorb vitamins. As a Result: High alcohol consumption makes you more sensitive to stress.

Chronic abuse of alcohol is often associated with depression-like symptoms, which can reduce the ability to solve problems, which in turn can lead to anxiety. Excessive alcohol consumption can lead to poor work performance, relationship difficulties & financial difficulties. This can produce stressors that worsen anxiety.

Connect with Andrew Pacholyk, MS, L.Ac, at his website http://www.peacefulmind.com

Keywords: Andrew Pacholyk, nutrition, depression, healing, nutritional deficiency, emotional disorders, acute sense of loss, inexplicable sadness, loss of energy, loss of interest, loss of appetite, alcohol abuse, foods to avoid for depression, conscious living

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