Food as a remedy for depression.

[Guest guest]

Before you resort to anti-depressantsJoAnn GuestJun 28, 2006 18:07 PDT[A real gem from JoAnn, a must read for all - Jagannath]Why use a harmful prescription drug if you can battle depressionwith food? There are many contributing factorsto depression which include lifestyle, behaviour and relationships.Poor diet can have a disastrous effect on memory, co-ordination,concentration, powers of reason, behaviour and mood although this isvery rarely recognised or looked into by medical professionals.Mental distress is closely linked to a deficiency of iron, magnesiumand B-complex vitamins.Zinc deficiency can also be a major factor in causing depression andleads to loss of appetite, subsequent poor nutrition, inevitablechronic fatigue and finally, depression.Many people who go to their doctor complaining of "fatigue" areoften wrongly assumed to be suffering from

depression and prescribedanti-depressant drugs which doctors often use as a first line oftreatment. Unfortunately, many of these drugs can interfere withzinc absorption.Low levels of zinc in the body can not only lead to a loss ofappetite and fatigue (which also can frequently be exacerbated byanti-depressants) but can also be a factor in the cause of depression itself.It is therefore important to get adequate amounts of zinc inyour diet in order to prevent a downward spiral from forming.Sources of zinc include:Pumpkin seeds, black mushrooms, non-gmo soya beans, organic wheatproducts (especially wheatgerm and wheat bran), sesame seeds,organic wholemeal or sprouted grain breads.(www.food-for-life.com),oats, legumes (especially broadbeans and aduki beans), split peas,barley,raw nuts ( esp.almonds),organic nut butter,www.maranathanutbutters.combuckwheat, bulgur and brown rice.The

majority of women and many children have diets that aredeficient in iron, and zinc levels appear to be falling as theconsumption of processed "convenience" food rises. Consequently, itis hardly surprising that depression is becomingmore common.Refined sugars have a strong mal-effect on the functioning of thebrain.The key to orderly brain function is glutamic acid, a vital compoundfound in many vegetables.The B vitamins play a major role in dividing glutamic acid intoantagonistic-complementary compoundswhich produce a "proceed" or "control" response in the brain.B vitamins are *manufactured * by*symbiotic bacteria* which live in our intestines.When refined sugar is taken in daily, these bacteria tend towither and die, and consequently our stock of B vitamins gets verylow.Sugar makes us sleepy; our ability to calculate andremember is lost.The blood is slightly alkaline at

pH 7.37 to 7.45. Refined sugarpromotes a condition of acidity wherever it goes - themouth, the stomach, the blood.In the mouth the pH gets lower with the presence of sugar.Calcium, magnesium, and chromium are "squandered"in the body's attempts to `rid' itself of this non-food.Sugar taken every day produces a continuously over-acid condition,and more and more minerals are required from deep in the body in theattempt to rectify the imbalance.Food "faddists" like to complicate things, deriving rules andpatterns out of thin air. Usually for the end purpose of book or supplementor food sales.A reasonable proportion of fats, protein, and carbohydrates isjust common sense. Less important than the proportion of fats,protein, and carbohydrates is the `form' in which each is presented.Digestible or indigestible?Natural or processed?Raw or cooked?Sprayed or organic?Cleanse or clog?With or

without enzymes?These are the real issues that determine the "value"of a food.These are the questions we should be asking.'Acidosis' occurs when the body loses its alkaline `reserve'.Some causes of acidosis include kidney, liver and adrenal disorders,improper diet, malnutrition, "ketosis" (from high-protein diets )Anger, stress, fear, anorexia, toxemia, fever,and the use of excessive amounts of aspirin.Diabetics often suffer with this condition.Stomach ulcers are often associated with this condition as well.Processed foods become our cells. We become processed food.Never underestimate the forces at work 24 hours a dayto persuade us to consume processed dairy, hydrogenated soybean oils, (margarines & mayo) white sugar, and white flour.Excessive consumption of caffeine in coffee, fizzy drinks andchocolate interferes with *mineral* 'absorption'and may therefore 'trigger'

the *onset* of depression.Overstimulation of the "central nervous system" by*caffeine* can cause 'extreme' "mood swings".A diet high in "refined" carbohydrates and sugars is a common'factor' in depressive illness and alcohol can also have a severedepressant effect.Vitamin "defciencies"may also have specific effects onmental *states*.Several of these are detailed below -Vitamin C: generalised depression, extreme tiredness, outbursts ofhysterical behaviour.Vitamin Ccan be found in oranges, kiwi fruits, broccoli, black currants,organic potatoes, red peppers, parsley, dark green leafy vegetables(especially kale), green peppers, brussels sprouts, cauliflower,cabbage (especially savoy), organic berries, watercress, spinach,grapefruit, melon (all types), dried beans and peas,parsnips,raspberries, spring onions, swede and turnip.Vitamin B12:general mental deterioration;

psychotic behaviour, depression, lossof memory and paranoia.Vitamin B12 can be found in raisins (organic), organic miso,organic blackstrap molasses,and brewer's yeast.Vitamin B1(thiamine): depression, irritability, loss of memory,loss of concentration and exhaustion.Sources of Vitamin B1 include:Rye, barley, peas, sunflower seeds, millet, organic wheat germ,sesame seeds (gomasio), organic soy beans, raw nuts (especiallybrazil, cashew nuts, almonds and walnuts), legumes (especially split peas,blackeye beans, kidney beans, lentils, chick peas), organic wholegrains(especially brown rice and organic oatmeal), and organic potatoes.Vitamin B6 (pyridoxine):Psychosis, mental deterioration and depression.Sources of Vitamin B6 include organic wheat products (especiallywheat germ and oatmeal),raw nuts (especially walnuts (black walnutsare best), legumes, (especially pinto and organic

soy beans,lentils, butter beans,broad [fava] beans, haricot beans), barley,bananas,organic peanuts, avocados, buckwheat, organic wheat and rye,organic raisins and brussels sprouts.Folic Acid:fatigue, irritability, insomnia, forgetfulness and confusion.Folic Acid can be found in blackeyed beans, kidney beans, endive,broccoli, legumes (especially chickpeas), organic soy beans,vegetables (especially spinach, brussels sprouts, spring greens,okra, cabbage), almonds, beetroot, parsnips, raw walnuts,oatmeal,and brown rice.Vitamin B3 (niacin; niacinamide):loss of memory, mood swings, depression and anxiety.Sources of VitaminB3 include black mushrooms,organic miso, brewer's yeast,organic peanuts, sesame seeds, brown rice, wheatgerm,wholemeal spaghetti, organic wholemeal bread, barley, lentils andlegumes(especially split peas).Biotin: severe lethargy, depression and constant

sleeping.Biotin can be found in organic eggs and amish (or free-range)chicken and chicken livers.Pantothenic Acid: insomnia, fatigue, depression and psychosis.Sources include broad [fava] beans, organic nut butter, legumes(especially split peas and organic soy beans), buckwheat, mushrooms,nuts (especially cashews and hazelnuts), avocados, broccoli andorganic oatmeal.Some commonly prescribed drugs can lead to depression too, examplesof which include antibiotics; barbiturates; amphetamines;corticosteroids and the long term use of steroids, pain killers;ulcer drugs; drugs used in the treatment of arthritis; drugs used to treatslipped discs; anticonvulsants; beta-blockers; medicines usedfor the treatment of high blood pressure, drugs used to treat heart conditions, especially if they contain resperine;drugs used to treat cardiac arrhythmias; the contraceptive pill;antiparkinsonian drugs; psychotropic drugs

and drugs used totreat alcoholism.Although many people claim that they smoke to relieve tension,nicotine is another chemical which combined with raised blood levelsof carbon monoxide, can have a detrimental effect on mood and brainfunction. Improved nutrition can be used to relieve depression and enhanceoverall mental health, mental ability and performance.Key nutrients-can be obtained from a variety of sources which include eating awide variety of vegetables (including root vegetables), fruit andsalads, all types of dried beans, whole grain pasta andbrown rice.Organic Grapes (with seeds if at all possible), millet, organicwheatgerm, brewer's yeast, oats, buckwheat, organicblackstrap molasses, berries, figs (fresh or dried), raw unsaltedseeds and nuts, organic nutmeg, fresh ginger root, basil,and rosemary all have a key role to play in eating to beatdepression.In order to function

properly, the brain needs a constant regularsupply of natural sugar from natural foods but when the levelplunges from hyper (too much) to hypo (too little), the effects onmood and behaviour can be devastating.Consequently, eating chocolates can cause one's mood to plummet asthe high sugar content plays havoc with blood-sugar levelsChocolate contains the chemical "theobromine" which triggersthe release of 'endorphins' in the brain.Of all the potential triggers, attention to nutrition is the easiestand most BASIC first step to recovery.Ideally, investigating the nutritional aspect of one's diet shouldbe the first step that is taken by any medical practitioner whensomeone presents with such conditionsbut in practice, this is very rarely the case.Keeping blood-sugar levels on an even keel is a primary requirementin order to avoid hypoglycaemia, as well as eating the vitamin B-rich foods

previously mentioned.An adequate supply of good calories and all theessential minerals are necessary for maintaining good mental health.However, it can sometimes be very difficult to persuade someone whois feeling extremely depressed to eat or to dissuade them frombinging on high-fat, high-sugar convenience foods with poor'nutritional' quality.Frequent small meals that are appealing, attractive and nourishingfor example, home made soups,freshly squeezed fruit and vegetable juices and plenty of goodorganic wholegrains could help toform the ideal basic menu.---Foods to alleviate Depression? Food & Mood---A link between food and mood can be traced to "neurotransmitter"activity in the brain.Complex carbohydrates as well as certain food components

such asfolate (folic acid), magnesium, niacin, foods rich in omega-3 fattyacids,selenium, and tryptophan may "decrease" symptoms of depression.We believe that it's possible to manage and/or improve certainconditions through what you eat.--------------------What You Should Eat & Why:--------------------Complex carbohydrates:Consuming foods that are high in 'tryptophan' along with foodshigh in 'complex' carbohydrates will help enhancethe proper absorption of typtophan more effectively.Complex Carbs tend to boost *serotonin* activity in the brain.Leading Food Sources of complex carbohydrates:Broccoli,Cauliflower, Brown Rice, Organic Potatoes, Blackberries andother berries,many varieties of unprocessed legumes and

beans,buckwheat,barley and rye.Folic acid:Because folic acid is often deficient in people who are depressed,getting more of this vitamin through foods may help.The vitamin appears to have the ability to 'reduce high levels of"homocysteine" frequently associated with depression.Leading Food Sources of folic acid:Asparagus, Beets (beetroot), Spinach, Avocadoes, Brussels sprouts,Bok choy, Cabbage, Savoy, Beans, dried, Chick-peas, non-gmo Soybeans,Lentils, Oranges, Peas, fresh, Turkey and BroccoliMagnesiumMagnesium is a mineral that may ease symptoms of depression byacting as a muscle relaxant.Leading Food Sources of magnesium:Spinach, Green beans, Pumpkin seeds, Oysters, Sunflower seeds,Brazil nuts, Amaranth, Buckwheat, Avocados, Quinoa, Almonds and BarleyNiacinBased on niacin's well-recognized role in promoting sound nerve cellfunction, some experts recommend

this B vitamin for relievingdepression as well as feelings of anxiety and panic.Most B-vitamin complexes contain niacin for this purpose;they also offer the mood-enhancing benefits of other B vitamins.Leading Food Sources of niacin: Black mushrooms, barley, spelt,Goat's Milk has three times the niacin of cow's milk, rice, brown,amishChicken, chicken livers, Pomegranates, Tuna (no-sodium, msgfree,waterpacked),free-range Lamb, and organic BeefOmega-3 fatty acids –Certain omega-3 fatty acids may be beneficial for depression.Docosahexaenoic acid (DHA) is an omega 3 long chain polyunsaturatedfatty acid that is the building block of human brain tissue.Low levels of DHA have been associated with depression.Leading Food Sources of omega-3 fatty acids are: Alaskan Salmon,Trout,Sardines andTuna (water packed only with no msg included)http://www.wholehealthmd.com/hk/remedies/disp/1,1459,453,00.html---Get Smart With Brain Fats--Fish oil has been a hot topic since the 1970s when it was discoveredthat the Greenland Eskimos had an extremely low rate ofcardiovasculardiseasedespite their high-fat diet.We now know why.The fats in their diet — omega-3 fatty acids with the tongue-twisting names of eicosapentaenoic acid (EPA) and docosahexaenoicacid (DHA) - reduce cholesterol and triglyceride levels and helppreventdangerous blood clots that can trigger a heart attack.Today, exciting new research is showing that omega-3s are not onlyvital for heart health,but that DHA in particular plays a

central role in 'brain function'.Over half of your brain consists of fats, and DHA is the mostabundant.It is particularly crucial in the "synapses",the spaces between neurons where 'communication' between nerve cellstakes place, and the neurons' "mitochondria', or energy-producingfactories.When your brain cells receive inadequate amounts of DHA, they areforced to make do with inferior fats (hydrogenated or `transfat')and as a result, they are unable to function at their peak.DHA plays a critical role in brain development in infants andchildrenand affects cognitive functioning throughout life.Low levels of DHA are associated with an increased risk of memoryloss, and according to data from the long-term Framingham HeartStudies show that people with low levels are more likely to develop'dementia' in their later years.A recent study at the University of Guelph in Ontario, Canada, foundthat

Alzheimer's sufferers as well as elderly subjects with otherforms of cognitive impairment all had lower levels of DHA--than did elderly subjects with normal cognitive functioning.DHA Combats Depression -Low levels of omega-3 fatty acids have also been observed indepression and other psychological disorders.Studies suggest that some patients with these disorders cannotproperlymetabolize certain fats, and fish oil supplementation can have apositive effect in their treatment.Researchers from Harvard Medical School conducted a double-blind,placebo-controlled study which found that "manic-depressive"patientstaking omega-3-rich fish oil capsules were symptom-free for asignificantly longer time than those taking a placebo.The only sideeffects were occasional mild stomach upset and a lingering "fishy"taste.The evidence linking psychiatric illness with low levels of omega-3scontinues to

grow,and some researchers have even suggested that the documented rise ofdepression in the Western world may be linked to decreasing fishconsumption. Of course, the corresponding increase in our intake ofharmfulsaturated fats and trans- fatty acids probably plays a role as well.Feed Your Brain-How can you ensure that you're giving your brain the fats it needsfor optimal functioning? One option is to eat fatty, cold-water fishtwoor three times aweek.The healthiest varieties include alaskan salmon, trout, sardines,herring, clams, scallops, and anchovies. Larger, longer-livedspecies(such asshark, swordfish, king mackerel, tilefish, and very large tuna) cancontain dangerously high levels of mercury,and should not be eaten at all or be eaten no more than once amonth.Moderator's Note:Mercury can be successfully annihilated from your system bysufficientamounts of selenium

both in your diet and supplement.The recommended daily supplemental dosage should not exceed 200 mcg.JoAnnwww.drwhitaker.comWe are addicted to the things that "poison" us.Now many doctors and others with no background in nutrition will saythat we can eat anything we want because the body's digestiveenzymesare designed to break the food down.This would be true if we were eating an 80% natural diet.By that I mean a diet in which most foods contain within them the*enzymes*necessary for complete breakdown, without placing a burden on thebody'sown enzyme reserves.The natural diet leaves behind no 'residue' fromthe digestive activity. That is 'normal' digestion.But we don't have a natural diet.Most of us have a SAD diet - the Standard American Diet.You know - burgers, fries, pizza, beer, chips, donuts, coke, etc.These are non-foods, new to the human species

in the past century.Our digestive systems were never designed to break down thesechemicalbizzarros.So it doesn't get digested - it just sits there, rotting.---Medical Abstract Title:--Lowered Omega 3 Polyunsaturated Fatty Acids in Serum Phospholipidsand Cholesteryl Esters of Depressed PatientsAuthor:Maes M, Christophe A, Delanghe J, Altamura C, Neels H, Meltzer HYSource:Psychiatry Research. 1999;(85):275-291.Abstract:Depression is associated with a lowered degree of esterification ofserum cholesterol, an increased C20:4 omega 6/C20:5 omega 3 ratioand decreases in omega 3 fractions in fatty acids (FAs) or in thered blood cell membrane.The aims of the present study were to examine: (i) serumphospholipid and cholesteryl ester compositions

of individualsaturated fatty acids (SFAs),monounsaturated FAs (MUFAs) and polyunsaturated FAs (PUFAs)in major depressed patients vs. healthy volunteers;(ii) the relationships between the above FAs and lowered serum zinc(Zn), a marker of the inflammatory response in depression; and (iii)the effects of subchronic treatment with antidepressants on FAs indepression.The composition of the FAs was determined by means of thin layerchromatography in conjunction with gas chromatography. Lipidconcentrations were assayed by enzymatic colorimetric methods.The oxidative potential index (OPI) of FAs was computed in 34 majordepressed inpatients and 14 normal volunteers. Major depression wasassociated with:increased MUFA and C22:5 omega 3 proportionsand increased C20:4 omega 6/C20:5 omega 3 and C22:5 omega 6/C22:6 omega 3 ratios; lower C22:4omega 6, C20:5 omega 3 and C22:5 omega 3 fractions in

phospholipids;lower C18:3 omega 3, C20:5 omega 3 and total (sigma) omega 3 FAs,andhigher C20:4 omega 6/C20:5 omega 3 and sigma omega 6/ sigma omega 3ratios in cholesteryl esters; lower serum concentrations ofphospholipids and cholesteryl esters; and a decreased OPI.In depression, there were significant and positive correlationsbetween serum Zn and C20:5 omega 3 and C22:6 omega 3 fractions inphospholipids; and significant inverse correlations between serum Znandthe sigmaomega 6/sigma omega 3, C20:4 omega 6/C20:5 omega 3, and C22:5 omega6/C22:6 omega 3 ratios in phospholipids.There was no significant effect of antidepressive treatment on anyof the FAs.The results show that, in major depression, there is a deficiency ofomega 3 PFUAs and a compensatory increase in MUFAs and C22:5 omega 6in phospholipids.The results suggest that : (i) there is an abnormal metabolism ofomega 3

PUFAs in depression; (ii) the FA alterations in depressionare related to the inflammatory response in that illness;and (iii) the disorders may persist despite successful(?)antidepressant treatment.www.enzy.com_______________www.geocities.com/mrsjoguest/Genesmrsjo-www.geocities.com/mrsjoguest/Diets "Our ideal is not the spirituality that withdraws from life but the conquest of life by the power of the spirit." - Aurobindo.

Everyone is raving about the all-new Mail Beta.

[Guest guest]

Dear Jagannathji,

 

Thanks and congratulations for this excellent article

which is almost an A to Z of nutriton.

I too had depression and it was cured by taking zinc

supplement.

Hence I know the value of what you have said.

Thanking you once again,

 

S. M. Acharya <smacharya

 

--- Jagannath Chatterjee <jagchat01 wrote:

 

> Before you resort to anti-depressants

> JoAnn Guest

> Jun 28, 2006 18:07 PDT

>

> [A real gem from JoAnn, a must read for all -

> Jagannath]

>

> Why use a harmful prescription drug if you can

> battle depression

> with food? There are many contributing factors

> to depression which include lifestyle, behaviour and

> relationships.

>

> Poor diet can have a disastrous effect on memory,

> co-ordination,

> concentration, powers of reason, behaviour and mood

> although this is

> very rarely recognised or looked into by medical

> professionals.

>

> Mental distress is closely linked to a deficiency of

> iron, magnesium

> and B-complex vitamins.

>

> Zinc deficiency can also be a major factor in

> causing depression and

> leads to loss of appetite, subsequent poor

> nutrition, inevitable

> chronic fatigue and finally, depression.

>

> Many people who go to their doctor complaining of

> " fatigue " are

> often wrongly assumed to be suffering from

> depression and prescribed

> anti-depressant drugs which doctors often use as a

> first line of

> treatment. Unfortunately, many of these drugs can

> interfere with

> zinc absorption.

>

> Low levels of zinc in the body can not only lead to

> a loss of

> appetite and fatigue (which also can frequently be

> exacerbated by

> anti-depressants) but can also be a factor in the

> cause of depression itself.

> It is therefore important to get adequate amounts of

> zinc in

> your diet in order to prevent a downward spiral from

> forming.

>

>

> Sources of zinc include:

>

> Pumpkin seeds, black mushrooms, non-gmo soya beans,

> organic wheat

> products (especially wheatgerm and wheat bran),

> sesame seeds,

> organic wholemeal or sprouted grain breads.

> (www.food-for-life.com),

> oats, legumes (especially broadbeans and aduki

> beans), split peas,

> barley,raw nuts ( esp.almonds),organic nut butter,

> www.maranathanutbutters.com

> buckwheat, bulgur and brown rice.

>

> The majority of women and many children have diets

> that are

> deficient in iron, and zinc levels appear to be

> falling as the

> consumption of processed " convenience " food rises.

> Consequently, it

> is hardly surprising that depression is becoming

> more common.

>

> Refined sugars have a strong mal-effect on the

> functioning of the

> brain.

>

> The key to orderly brain function is glutamic acid,

> a vital compound

> found in many vegetables.

>

> The B vitamins play a major role in dividing

> glutamic acid into

> antagonistic-complementary compounds

> which produce a " proceed " or " control " response in

> the brain.

>

> B vitamins are *manufactured * by

> *symbiotic bacteria* which live in our intestines.

>

> When refined sugar is taken in daily, these bacteria

> tend to

> wither and die, and consequently our stock of B

> vitamins gets very

> low.

>

> Sugar makes us sleepy; our ability to calculate and

> remember is lost.

>

> The blood is slightly alkaline at pH 7.37 to 7.45.

> Refined sugar

> promotes a condition of acidity wherever it goes -

> the

> mouth, the stomach, the blood.

> In the mouth the pH gets lower with the presence of

> sugar.

>

> Calcium, magnesium, and chromium are " squandered "

> in the body's attempts to `rid' itself of this

> non-food.

> Sugar taken every day produces a continuously

> over-acid condition,

> and more and more minerals are required from deep in

> the body in the

> attempt to rectify the imbalance.

>

> Food " faddists " like to complicate things, deriving

> rules and

> patterns out of thin air. Usually for the end

> purpose of book or supplement

> or food sales.

>

> A reasonable proportion of fats, protein, and

> carbohydrates is

> just common sense. Less important than the

> proportion of fats,

> protein, and carbohydrates is the `form' in which

> each is presented.

>

> Digestible or indigestible?

> Natural or processed?

> Raw or cooked?

> Sprayed or organic?

> Cleanse or clog?

> With or without enzymes?

>

> These are the real issues that determine the " value "

> of a food.

>

> These are the questions we should be asking.

>

> 'Acidosis' occurs when the body loses its alkaline

> `reserve'.

> Some causes of acidosis include kidney, liver and

> adrenal disorders,

> improper diet, malnutrition, " ketosis " (from

> high-protein diets )

> Anger, stress, fear, anorexia, toxemia, fever,

> and the use of excessive amounts of aspirin.

> Diabetics often suffer with this condition.

> Stomach ulcers are often associated with this

> condition as well.

>

> Processed foods become our cells. We become

> processed food.

>

> Never underestimate the forces at work 24 hours a

> day

> to persuade us to consume processed dairy,

> hydrogenated soybean oils,

> (margarines & mayo) white sugar, and white flour.

>

> Excessive consumption of caffeine in coffee, fizzy

> drinks and

> chocolate interferes with *mineral* 'absorption'

> and may therefore 'trigger' the *onset* of

> depression.

>

> Overstimulation of the " central nervous system " by

> *caffeine* can cause 'extreme' " mood swings " .

>

> A diet high in " refined " carbohydrates and sugars is

> a common

> 'factor' in depressive illness and alcohol can also

> have a severe

> depressant effect.

>

> Vitamin " defciencies "

> may also have specific effects on

> mental *states*.

>

>

> Several of these are detailed below -

>

> Vitamin C: generalised depression, extreme

> tiredness, outbursts of

> hysterical behaviour.

>

> Vitamin C

> can be found in oranges, kiwi fruits, broccoli,

> black currants,

> organic potatoes, red peppers, parsley, dark green

> leafy vegetables

> (especially kale), green peppers, brussels sprouts,

> cauliflower,

> cabbage (especially savoy), organic berries,

> watercress, spinach,

> grapefruit, melon (all types), dried beans and

> peas,parsnips,

>

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