Depression? - The importance of adequate nutrition!

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Depression - The importance of adequate nutrition!

JoAnn Guest

Jul 12, 2004 15:49 PDT

 

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, 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), natural nut butters, 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,

black currants 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 organic 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, 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 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, 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 (fava and azduki), 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 organic vegetables, fruit and salads,

plenty of

wholegrain organic cereals, all types of dried beans, pasta and

brown

rice.

 

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

blackstrap

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

shellfish, 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 unrefined 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 too many 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 plant proteins and the

essential minerals are all essential in maintaining a good mental

state.

 

 

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.

 

_________________

 

JoAnn Guest

mrsjo-

http://www.geocities.com/mrsjoguest