Nutrition Intervention for Depression

Depression is a complex illness that can have you feeling down before you know it. It is now wonder that  many of us are on some form of antidepressant, and it seems to be especially prominent in women. How we look upon today well affect our outcome of tomorrow. If you are feeling down, isolating yourself with lack of enthusiasm, having issues of fatigue as well disturbed sleep then you may want to seek help and support by a professional, including a counselor to help revamp your store that you repeat to yourself.

Often, however, the dietary component of depression or mental illness is overlooked.  Food sensitivities, or vitamin and mineral deficiencies may worsen the symptoms of depression. There has been great research in following a few dietary guidelines, in combination with other prescribed treatments, that have helped to relieve symptoms of depression.

Start by following a good diet plan that prevents hypoglycemia or blood sugar imbalance. This would include the elimination of refined sugar, alcohol, caffeine and tobacco, eating 4 – 6 small meals throughout the day instead of two to three big meals, and increase the consumption of fiber-filled carbohydrates, like nuts, beans, apples, wheat germ, flax and oats.

Consider conducting an elimination or rotation diet. This will help you to decide whether or not you have sensitivities to particular foods that is associated to depression.

Therapeutic foods are especially beneficial in supporting a healthy effect on emotional integrity. It is these basic nutrients that alter the chemical reactions that go on in our brain and when these are food nutrients become depleted from our diet, we have a good chance of becoming depressed.

Foods that are high in omega-3 fatty acids our used for growth and repair of nervous tissue. Omega-3 oils are found in cod liver oil, nuts, seeds, and vegetable oils (safflower, canola, walnut, sunflower, flax seed), including evening primrose oil.

Foods rich in vitamin B6, that is needed for normal brain function and at least 50 chemical reactions include brewer’s yeast, green leafy vegetables like bok choy and spinach, whole grain cereals, eggs, fish, car­rots.

Tryptophan is an amino acid that acts as a precursor to the neurotransmitter serotonin, a feel good hormone. Remember eating turkey at thanksgiving and felling relaxed afterwards, will it is the tryptophan in the turkey that does that. White turkey meat, milk, nuts, eggs and fish all contain tryptophan.

Liver cleansing foods are great to consume to properly help the liver to regulate blood sugar.  Bitters like dandelion greens, beets, carrots, artichokes, lemons, parsnips, yams, garlic and onions, watercress and burdock root support a healthy functioning liver.

There is one more important nutrient and that is magnesium. It is important for nerve conduction and a muscle relaxant. Magnesium foods include seeds, legumes, dark green leafy vegetables, soy products, almonds, pecans, cashews, wheat bran.

As there are foods to include in treating depression there are also foods that can contribute to depression. I admit that is hard to eliminate foods, specially when one uses them for comfort but overall it usually makes a difference in the long term outlook. These foods to avoid include tobacco, alcohol, caffeine, artificial sweeteners, refined sugar and processed foods. Be especially aware of your specific food sensitivities and really try to keep then at bay.

There are many reasons we may feel depression and not ourselves. It is a hard time to also set out and ask for help but help is there in a variety of forms. Nutrition being one of them. This is actually the least invasive method but sometimes the hardest. But you are worth it if you are feeling out of sorts to include the foods above and seek other help is necessary.

Contact us if I can help you overcome some of these factors in your life.