Before you resort to anti-depressants

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Before you resort to anti-depressants

JoAnn Guest

Jun 28, 2006 18:07 PDT

 

 

 

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,

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 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 (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 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 Vitamin

B3 include black mushrooms,organic miso, brewer's yeast,

organic peanuts, sesame seeds, brown rice, wheatgerm,

wholemeal spaghetti, organic wholemeal bread, barley, lentils and

legumes(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 and

organic 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 (including root vegetables), fruit and

salads, all types of dried beans, whole grain pasta and

brown rice.

 

Organic Grapes (with seeds if at all possible), millet, organic

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

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

seeds and nuts, organic nutmeg, fresh 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 sugar from natural foods 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 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 and all the

essential minerals are necessary for 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 convenience foods with 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 wholegrains could help to

form 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 as

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

acids,

selenium, and tryptophan may " decrease " symptoms of depression.

 

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

conditions through what you eat.

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-----------------------------

 

 

What You Should Eat & Why:

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-----------------------------

 

 

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 tend to boost *serotonin* activity in the brain.

 

Leading Food Sources of complex carbohydrates:

 

Broccoli,Cauliflower, Brown Rice, Organic Potatoes, Blackberries and

other 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 Broccoli

 

Magnesium

 

Magnesium is a mineral that may ease symptoms of depression by

acting 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 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, chicken livers, Pomegranates, Tuna (no-sodium, msg

free,waterpacked),

free-range Lamb, and organic Beef

 

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 are: Alaskan Salmon,

Trout,

Sardines and

Tuna (water packed only with no msg included)

 

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 (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 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

Studies 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, 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, clams, 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 from your system by

sufficient

amounts of selenium both in your diet and supplement.

The recommended daily supplemental dosage should not exceed 200 mcg.

 

JoAnn

 

www.drwhitaker.com

 

We are addicted to the things that " poison " us.

Now many doctors and others with no background in nutrition will say

that we can eat anything we want because the body's digestive

enzymes

are 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 the

body's

 

 

own enzyme reserves.

The natural diet leaves behind no 'residue' from

the 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 these

chemical

bizzarros.

So it doesn't get digested - it just sits there, rotting.

 

---

 

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.

 

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