Depression and Nutrition
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Depression is also linked to a lack of certain vitamins, especially the B vitamins (No vitamin can work without the proper minerals)which are used in nervous system function. Studies show that people who are depressed have low levels of B6 and serotonin.
Did you ever wish that you could take a vitamin for depression? Well, for some of you it may be just that simple. There are a variety of vitamin deficiencies that can lead to depression symptoms.
The B-Complex Vitamins
The B-complex vitamins are essential to mental and emotional well-being. They cannot be stored in our bodies, so we depend entirely on our daily diet to supply them. B vitamins are destroyed by alcohol, refined sugars, nicotine, and caffeine so it is no surprise that many people may be deficient in these.
Recent studies show that there is a relationship to the lack of B-complex vitamins to depression:
Vitamin B1 (thiamine): The brain uses this vitamin to help convert glucose, or blood sugar, into fuel, and without it the brain rapidly runs out of energy.
Minerals that play a role in the development or prevention of depression, irritability, and mood swings include calcium, iron, magnesium, selenium, and zinc. This can lead to fatigue, depression, irritability, anxiety, and even thoughts of suicide.
Deficiencies can also cause memory problems, loss of appetite, insomnia, and gastrointestinal disorders. The consumption of refined carbohydrates, such as simple sugars, drains the body's B1 supply.
Vitamin B3 (niacin): Pellagra-which produces psychosis and dementia, among other symptoms-was eventually found to be caused by niacin ‘B3’ deficiency. Many commercial food products now contain niacin, and pellagra has virtually disappeared. Deficiencies of vitamin B3 can produce agitation and anxiety, as well as mental and physical slowness.
Vitamin B5 (pantothenic acid): Symptoms of deficiency are fatigue, chronic stress, and depression. Vitamin B5 is needed for hormone formation and the uptake of amino acids and the brain chemical acetylcholine, which combine to prevent certain types of depression.
Vitamin B6 (pyridoxine): This vitamin aids in the processing of amino acids, which are the building blocks of all proteins and some hormones. It is needed in the manufacture of serotonin, melatonin and dopamine. Vitamin B6 deficiencies, although very rare, cause impaired immunity, skin lesions, and mental confusion. A marginal deficiency sometimes occurs in alcoholics, patients with kidney failure, and women using oral contraceptives. MAOI’s, ironically, may also lead to a shortage of this vitamin. Many nutritionally oriented doctors believe that most diets do not provide optimal amounts of this vitamin.
Vitamin B12: Because vitamin B12 is important to red blood cell formation, deficiency leads to an oxygen-transport problem known as pernicious anaemia. This disorder can cause mood swings, paranoia, irritability, confusion, dementia, hallucinations, or mania, eventually followed by appetite loss, dizziness, weakness, shortage of breath, heart palpitations, diarrhoea, and tingling sensations in the extremities. Deficiencies take a long time to develop, since the body stores a three- to five-year supply in the liver. When shortages do occur, they are often due to a lack of intrinsic factor, an enzyme that allows vitamin B12 to be absorbed in the intestinal tract. Since intrinsic factor diminishes with age, older people are more prone to B12 deficiencies.
Folic acid: This B vitamin is needed for DNA synthesis. It is also necessary for the production of SAM (S-adenosyl methionine). Poor dietary habits contribute to folic acid deficiencies, as do illness, alcoholism, and various drugs, including aspirin, birth control pills, barbiturates, and anticonvulsants. It is usually administered along with vitamin B12, since a B12 deficiency can mask a folic acid deficiency. Pregnant women are often advised to take this vitamin to prevent neural tube defects in the developing foetus.
Eating raw, fresh, organic fruits and vegetables, along with raw nuts and seeds, and your good oils can be a great weapon to fight depression,
Due to the fast pace of life nowadays many of us fall into unsuitable eating patterns, unfortunately, unhealthy eating patterns, lack of adequate sleep, daylight and rest all contribute to the way we feel. The negative eating or food patterns that precede depression are the same food patterns that occur during depression. These patterns may include skipping breakfast, lunch or dinner, poor appetite, food cravings for such things as sweets, chocolate and simple carbohydrates.
Chemicals that promote a feeling of well-being, ‘tryptophan and serotonin’ are triggered by carbohydrate rich foods, carbohydrates are divided into two groups:
Complex carbohydrates:
Complex carbohydrates, such as whole grains, cereals, breads, pastas, and fruits and vegetables, are more likely to supply a moderate, but lasting effect on brain chemistry, mood, and energy level.
Refined carbohydrates:
Refined carbohydrates primarily sugar and sugary foods, tend to provide immediate, but temporary relief. Once the benefit is gone, you may go looking for more foods to bring up your mood and energy level
The bottom line is absorption of proper vitamins and minerals together with healthy eating plays a key role in maintaining mental health.
Keeping all of the following items to a minimum or avoiding entirely will encourage and promote rapid healing and bringing the body back to balance:
1) White sugar and flour, including all wheat (gluten is linked to depression)
2) All soda, coca cola and carbonated beverages
(deplete us rapidly of nutrients and strength)
3) Caffeine, alcohol, nicotine
4) Foods additives such as MSG, dyes, artificial sweeteners
(well disguised on labels)
5) Processed dairy products (unless you can obtain free range organic)
6) Animal products (unless you can obtain free range organic)
7) Chemicals such as chlorine, drugs, medications, nicotine
8) Bad fats such as margarine, lard, anything deep fried
9) Anything microwaved
Get into the habit of eating at least three times a day, including breakfast, replace sweets with fruit and whole grain carbohydrates, eat lean sources of protein several times a day, and drink plenty of water. Focus on a well-balanced diet, including plenty of leafy greens for folic acid, and bananas, avocado, chicken, greens, and whole grains for B6.
Highly beneficial nutrients for bringing the body back to balance, giving the body the power to reverse depression, disease, acidity and aging include:
1. Complex carbohydrates in the form of fruits and vegetables which include the most powerful fruits and vegetables: carrot, parsley, beet, broccoli, kale, cabbage, spinach, tomato, apple, orange, pineapple, cranberry, acerola cherries and papaya.
2. Soybeans and soy products such as soya yoghurts and milk (try a soya milk smoothie)
3. Beans, nuts, seeds, dried fruits
4. Whole grains such as brown rice, wild rice, kamut, rye, millet, barley, spelt, quinoa
5. Salmon, white fish, range fed turkey, eggs
6. For sugar, use honey, molasses, cane sugar, stevia
7. Minerals/vitamins - selenium, folic acid, calcium, magnesium, chromium, niacin, Vitamin D, B vitamins - all of which are best derived from food rather than specific supplements. (It is important to understand that supplements may be needed for short term treatment of a depletion, but how do we know when that depletion is filled?)
Some other treatments that may help to alleviate depression:
1. Homeopathy (many books and practitioners available)
2. Aromatherapy is easy to apply and is enjoyable
3. Exercise - probably the most important thing to do
4. Sunlight - activates Vitamin D (the happy vitamin) in our bodies
5. Acupressure, massage and reflexology are all very supportive