Why use a Harmful Prescription Drug? Foods for Depression

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Why use a Harmful Prescription Drug? Foods for Depression

 

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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 civilizations, the link between mental health,

emotional states and diet, food and drink have been recognized, 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 immobilized.

 

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, behavior 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, mushrooms, non-gmo soya beans, organic wheat products

(especially wheatgerm and wheat bran), sesame seeds, organic wholemeal

bread, oats, legumes (especially aduki beans),

peas, barley, nuts (especially almonds), peanuts and natural

(unhydrogenated) peanut butter, organic wholegrain flours, 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 'convenience' foods 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.

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,

blackcurrants and potatoes, red pepper, parsley,

green leafy vegetables (especially kale),

green pepper, brussels sprouts, cauliflower, cabbage (especially

savoy),

strawberries, 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 cheeses (especially cheddar, parmesan and edam), fortified

yeast extract such as marmite and organic milk.

 

Vitamin B1

(thiamine): depression, irritability, loss of memory,

loss of concentration and exhaustion. Sources of Vitamin B1 include

organic breakfast cereals, peas, sunflower seeds, millet, wheat

germ, sesame seeds, 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 oatmeal), rye and potatoes.

 

Vitamin B6 (pyridoxine):

 

Psychosis, mental deterioration and depression. Sources of Vitamin B6

include wheat products (especially wheatgerm and oatmeal), nuts

(especially walnuts), legumes,

(especially organic soy beans, lentils, butter beans, haricot

beans), barley, bananas, peanuts,

avocados, buckwheat, organic wheat and rye, raisins and brussels

sprouts.

 

Folic Acid:

fatigue, irritability, insomnia, forgetfulness and

confusion. Folic Acid can be found in dried baker's yeast, fortified

yeast extract such as marmite, blackeye beans, kidney beans, endive,

broccoli, legumes (especially chickpeas),

organic soy beans, vegetables

(especially spinach, brussels sprouts, spring greens, okra,

cabbage), almonds, beetroot, parsnips, walnuts, oatmeal, brown rice.

 

Vitamin B3 (niacin; niacinamide):

loss of memory, mood swings,

depression and anxiety. Sources of Vitamin B3 include fortified

yeast extract (such as marmite), brewer's yeast,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.

 

Pantothenic Acid: insomnia, fatigue, depression and psychosis.

 

Sources include broad beans, peanuts and 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 beans, pasta and brown rice.

 

Grapes, millet,

wheatgerm, brewer's yeast, oats, buckwheat, blackstrap

molasses, berries, figs (fresh or dried), raw unsalted seeds and nuts,

nutmeg, ginger, 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 (organic) 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

wholegrain cereals could help to form the ideal basic menu.

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Post subject: 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.

 

Carboydrates may also boost *serotonin* activity in the brain.

Foods that are 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,

Pasta, wheat, organic Squash, winter

 

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 the 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 in sufficient amounts for this purpose;

they also offer the mood-enhancing benefits of other B vitamins.

 

Leading Food Sources of niacin:

Rice, brown, Amish Chicken,

Pomegranates, Tuna (no-sodium), Free-range Lamb, 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 with no msg- which also

masquerades under the name of chicken broth)

 

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

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Get Smart With Fats

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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, 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 be eaten no more than once a month.

 

 

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