Depression and Nutrition

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Depression: The Importance of Adequate

Nutrition

 

Depression: The Importance of Adequate Nutrition

JoAnn Guest -Sep 23, 2004 15:35 PDT

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Before You decide to take An Anti-Depressant...

 

Part 1: Depression? - The importance of adequate

nutrition!

http://www.antidepressantsfacts.com./before.htm

 

Why use a harmful prescription drug if you can battle

depression

with the right food?

 

Since the earliest civilisations, the link between

mental health,

emotional states and diet, food and drink have been

recognised, yet

this is seldom taken into consideration by

conventional medical

practitioners today as prescriptions for psychotropic

drugs are

often issued as a first line of treatment,

without taking into account the wide range of

alternative options

that are available and often more appropriate.

 

Normal everyday life can cause ups and downs bringing

about feelings

which include happiness/sadness, euphoria/despondency

and

laughing/weeping.

 

Sometimes one can understand and relate to why they

are feeling this

way.For example, it is normal for one to feel sad

following a

bereavement, just as it is normal for one to feel

euphoric when they have passed an exam that they

worked hard for or

been offered a job which they really wanted.

 

However, people's experiences of depression vary from

person to

person and it is often very difficult for an outsider

who has not

been there to understand exactly what that person is

going through

for depression is more than simply feeling down; it

can incapacitate

sufferers to such a degree that they feel totally

isolated,

imprisoned and immobilised.

 

It can affect anyone, at any time, of any age - nobody

is immune.

Around 25% of the population may experience some form

of depression

at some point in their lives and statistics show that

women are

slightly more susceptible than men.

 

There are many contributing factors to depression

which include

lifestyle, behaviour and relationships. Depression

frequently

follows some life shattering event such as

bereavement, serious

illness in the family, redundancy, divorce, bankruptcy

or other

financial difficulties and in many situations all that

is needed is

good support.

 

Symptoms include changes in appetite leading to weight

gain or loss;

changes in sleeping habits, ie. insomnia or constant

sleeping;

feelings of being out of control; hyperactivity or

total lethargy;

loss of interest and sex drive; reduced energy and

fatigue or

listlessness; feelings of worthlessness or guilt, lack

of

concentration and finally, thoughts of death or

suicide. Depression

is likely to be diagnosed if any five of these

symptoms are

experienced and last for a period of one month.

 

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 in

the UK.

 

Mental distress is 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 in the UK 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 can 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 bread,

oats, legumes (especially broadbeans and aduki beans),

 

peas, barley, nuts (especially almonds),

(non-hydrogenated) organic nut butter,

organic wholegrain flour, buckwheat 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.

 

Excessive consumption of caffeine which can be found

in coffee,

fizzy drinks or chocolate interferes with mineral

'absorption' and

can therefore trigger the onset of depression.

 

Overstimulation of the " central nervous system " by

caffeine can

cause 'extreme' mood swings.

 

A diet that is high in " refined " carbohydrates and

sugars is a common

'factor' in depressive illness and alcohol can also

have a severe

depressant " effect " .

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Vitamin deficiencies may have specific effects on

mental states.

=====================================================================

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 and

organic potatoes, red pepper, parsley, dark green

leafy vegetables

(especially kale), green pepper, brussels sprouts,

cauliflower,

cabbage (especially savoy), organic berries,

watercress, spinach,

grapefruit, melon (all types), peas, raspberries,

spring onions,

swede and turnip.

 

Vitamin B12:

general mental deterioration; psychotic behaviour,

depression, loss

of memory and paranoia.

 

Vitamin B12 can be found in organic raisins, 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, nuts

(especially brazil,

cashew nuts, almonds and walnuts), legumes (especially

split peas,

blackeye beans, kidney beans, lentils, chick peas),

organic whole

grains (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

(especially

wheat germ and oatmeal),raw nuts (especially walnuts

(black walnuts

are the best), legumes, (especially organic pinto and

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 blackeye 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 Vitamin

B3 include black mushrooms, miso,brewer's

yeast,organic peanuts,

sesame seeds, brown rice, wholemeal flour, wheatgerm,

wholemeal spaghetti, organic wholemeal bread, barley,

legumes

(especially split peas).

 

Biotin: severe lethargy, depression and constant

sleeping.

Biotin can be found in organic eggs and amish chicken.

 

 

Pantothenic Acid: insomnia, fatigue, depression and

psychosis.

 

Sources include broad [fava] beans, organic peanut

butter, legumes

(especially split peas and organic soy beans),

buckwheat, mushrooms,

nuts (especially cashews and hazelnuts), avocados,

broccoli and

oatmeal.

 

Some commonly prescribed drugs can lead to depression

too,

examples of 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 treat slipped discs;

anticonvulsants;

beta-blockers;

medicines used for 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 to treat alcoholism.

 

 

Although many people claim that they smoke to relieve

tension,

nicotine is another chemical which combined with

raised blood levels

of carbon monoxide,

can have a detrimental effect on mood and brain

function.

Improved nutrition can be used to relieve depression

and enhance

overall mental health, mental ability and performance.

 

 

Key nutrients-

can be obtained from a variety of sources which

include eating a

wide variety of vegetables, fruit and salads, plenty

of wholegrain

organic cereals, all types of dried beans, whole grain

pasta and

brown rice.

 

Grapes, millet, wheatgerm, brewer's yeast, oats,

buckwheat, organic

blackstrap molasses, berries, figs (fresh or dried),

raw unsalted

seeds and nuts, nutmeg, ginger root, basil,

and rosemary all have a key role to play in eating to

beat

depression.

 

In order to function properly, the brain needs a

constant regular

supply of natural whole-fruit sugar

but when the level plunges from hyper (too much) to

hypo (too

little), the effects on mood and behaviour can be

devastating.

 

Consequently, eating chocolates can cause one's mood

to plummet as

the high sugar content plays havoc with the

blood-sugar

levels Chocolate contains the chemical " theobromine "

which triggers

the

release of endorphins in the brain.

 

Of all the potential triggers, attention to nutrition

is the easiest

and most basic first step to recovery.

Ideally, investigating the nutritional aspect of one's

diet should

be the first step that is taken by any medical

practitioner when

someone presents with such conditions but in practice,

this is very

rarely the case.

 

Keeping blood-sugar levels on an even keel is a

primary requirement

in order to avoid hypoglycaemia, as well as eating the

vitamin B-

rich foods previously mentioned.

 

An adequate supply of good calories, healthy proteins

and all the

essential minerals are all essential in maintaining

good mental

health.

 

However, it can sometimes be very difficult to

persuade someone who

is feeling extremely depressed to eat or to dissuade

them from

binging on high-fat, high-sugar foods of poor

'nutritional' quality.

 

Frequent small meals that are appealing, attractive

and nourishing

for example home made soups, freshly squeezed fruit

and vegetable

juices and plenty of good organic wholegrain cereals

could help to

form the ideal basic menu.

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Foods to alleviate Depression: Food & Mood

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A link between food and mood can be traced to

" neurotransmitter "

activity in the brain.

 

Complex carbohydrates as well as certain food

components such as

folate (folic acid), magnesium, niacin, omega-3 fatty

acids,

selenium, and

tryptophan may decrease symptoms of depression.

 

Mega-Recipes

 

We believe that it's possible to manage and/or improve

certain

conditions through what you eat.

When we create " Mega-Recipes " for an ailment, we

strive to include

the maximum number of the nutrients that are shown to

have benefit

for that ailment.

We also expect the Mega-Recipe to contain at least 25%

of

recommended intakes for those nutrients.

 

See the list of recipes that have met our criteria for

this ailment.

What You Should Eat & Why:

 

Complex carbohydrates:

 

Consuming foods that are high in 'tryptophan' along

with foods high

in 'complex' carbohydrates will help enhance the

proper " absorption "

of

typtophan more effectively.

 

Complex Carbs: also boost *serotonin* activity in the

brain.

Foods often referred to as " comfort foods " tend to be

high

in complex carbohydrates.

 

Leading Food Sources of complex carbohydrates:

Broccoli, Brown Rice, Organic Potatoes, Blackberries

and other

berries,organic pasta, buckwheat,barley, 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 " associated with

depression.

 

Leading Food Sources of folic acid:

 

Asparagus, Beets, Spinach, Avocados, Brussels sprouts,

Bok choy,

Cabbage, Savoy, Beans, dried, Chick-peas, non-gmo

Soybeans, Lentils,

Oranges, Peas, fresh, Turkey and Broccoli

 

Magnesium

 

Magnesium is a mineral that may ease symptoms of

depression by

acting as a muscle relaxant.

 

Leading Food Sources of magnesium:

Spinach, Pumpkin seeds, Oysters, Sunflower seeds,

Brazil nuts,

Amaranth,

Buckwheat, Avocados, Quinoa, Almonds, Barley

 

Niacin

 

Based on niacin's well-recognized role in promoting

sound nerve cell

function, some experts recommend this B vitamin for

relieving

depression 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, amish

Chicken, Pomegranates, Tuna (no-sodium, msg free,

waterpacked),

free-range Lamb, organic beef, organic whole Wheat,

 

Omega-3 fatty acids

Certain omega-3 fatty acids may be beneficial for

depression.

 

Docosahexaenoic acid (DHA) is an omega 3 long chain

polyunsaturated

fatty 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:

alaskan Salmon, Trout, Tuna (no-sodium ,no " msg " )

msg also masquerades under the name 'chicken broth')

 

http://www.wholehealthmd.com/hk/remedies/disp/1,1459,453,00.html

 

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Get Smart With Brain Fats

--

 

 

Fish oil has been a hot topic since the 1970s when it

was discovered

that the Greenland Eskimos had an extremely low rate

of

cardiovascular disease despite 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

docosahexaenoic

acid (DHA) -

reduce cholesterol and triglyceride levels and help

prevent

dangerous blood clots that can trigger a heart attack.

 

 

Today, exciting new research is showing that omega-3s

are not only

vital 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 most

abundant.

 

It is particularly crucial in the " synapses " ,

the spaces between neurons where 'communication'

between nerve cells

takes place, and the neurons' " mitochondria',

or energy-producing factories.

 

When your brain cells receive inadequate amounts of

DHA, they are

forced to make do with inferior fats (transfats)

and as a result, they are unable to function at their

peak.

 

DHA plays a critical role in brain development in

infants and

children and affects cognitive functioning throughout

life.

 

Low levels of DHA are associated with an increased

risk of memory

loss, and according to data from the long-term

Framingham Heart

Study, 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, found

that Alzheimer's sufferers as well as elderly subjects

with other

forms 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 in

depression and other psychological disorders.

 

Studies suggest that some patients with these

disorders cannot

properly

metabolize certain fats, and fish oil supplementation

can have a

positive effect in their treatment.

 

Researchers from Harvard Medical School conducted a

double-blind,

placebo-controlled study which found that

manic-depressive patients

taking omega-3-rich fish oil capsules were

symptom-free for a

significantly longer time than those taking a placebo.

The only side

effects were occasional mild stomach upset and a

lingering " fishy "

taste.

 

The evidence linking psychiatric illness with low

levels of omega-3s

continues to grow, and some researchers have even

suggested that the

documented rise of depression in the Western world may

be linked to

decreasing fish consumption.

 

Of course, the corresponding increase in our intake of

harmful

saturated

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 needs

for optimal functioning?

One option is to eat fatty, cold-water fish two or

three times a

week.

 

The healthiest varieties include alaskan salmon,

trout, sardines,

herring, shrimp, pollock, cod, catfish, clams,

flatfish, crabs,

scallops, and anchovies. Larger, longer-lived species

(such as

shark, swordfish, king mackerel, tilefish, and very

large tuna) can

contain

dangerously high levels of mercury, and should not be

eaten at all

or be eaten no more than once a month.

 

Moderator's Note:

Mercury can be successfully annihilated in your system

by sufficient

amounts of selenium both in your diet and supplement.

The recommended daily dosage should not exceed 200

mcg.

JoAnn

 

www.drwhitaker.com

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Medical Abstract Title:

--

 

 

Lowered Omega 3 Polyunsaturated Fatty Acids in Serum

Phospholipids

and

Cholesteryl Esters of Depressed Patients

 

Author:

Maes M, Christophe A, Delanghe J, Altamura C, Neels H,

Meltzer HY

 

Source:

Psychiatry Research. 1999;(85):275-291.

 

Abstract:

 

Depression is associated with a lowered degree of

esterification of

serum cholesterol, an increased C20:4 omega 6/C20:5

omega 3 ratio

and decreases in omega 3 fractions in fatty acids

(FAs) or in the

red blood cell membrane.

 

The aims of the present study were to examine: (i)

serum

phospholipid and cholesteryl ester compositions of

individual

saturated 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 in

depression.

 

The composition of the FAs was determined by means of

thin layer

chromatography in conjunction with gas chromatography.

Lipid

concentrations were assayed by enzymatic colorimetric

methods.

 

The oxidative potential index (OPI) of FAs was

computed in 34 major

depressed inpatients and 14 normal volunteers. Major

depression was

associated with:

 

increased MUFA and C22:5 omega 3 proportions and

 

increased C20:4 omega 6/C20:

5 omega 3 and C22:5 omega 6/C22:6 omega 3 ratios;

lower C22:4

omega 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,

and

higher C20:4 omega 6/C20:5 omega 3 and sigma omega 6/

sigma omega 3

ratios in cholesteryl esters; lower serum

concentrations of

phospholipids and cholesteryl esters; and a decreased

OPI.

 

In depression, there were significant and positive

correlations

between serum Zn and C20:5 omega 3 and C22:6 omega 3

fractions in

phospholipids;

and significant inverse correlations between serum Zn

and the sigma

omega 6/sigma omega 3, C20:4 omega 6/C20:5 omega 3,

and C22:5 omega

6/C22:6 omega 3 ratios in phospholipids.

 

There was no significant effect of antidepressive

treatment on any

of the FAs.

 

The results show that, in major depression, there is a

deficiency of

omega 3 PFUAs and a compensatory increase in MUFAs and

C22:5 omega 6

in phospholipids.

 

The results suggest that : (i) there is an abnormal

metabolism of

omega 3 PUFAs in depression; (ii) the FA alterations

in depression

are related to the inflammatory response in that

illness;

and (iii) the disorders may persist despite successful

 

antidepressant treatment.

 

www.enzy.com

 

_______________

JoAnn Guest

mrsjoguest

DietaryTipsForHBP

www.geocities.com/mrsjoguest/Genes

 

 

 

 

AIM Barleygreen

" Wisdom of the Past, Food of the Future "

 

http://www.geocities.com/mrsjoguest/Diets.html