Depression is responsible for depriving millions of Americans of happiness and prosperity each year. Whether it be minor mood swings or a complete emotional shut down, the effects of depression are evidence enough that this disease is deadly in its ability to sabotage emotional well-being.
Depression is more than just feeling bad. It is linked to chemical processes in our brains. These chemical processes are governed by neurotransmitters, such as the chemical serotonin, which in essence tell our bodies how to act to various stimuli such as stress. Experts will agree that when the chemicals in our bodies are deficient or imbalanced, the effects can lead to disorders such as depression and anxiety.
Drugs are the most common treatment for depression. The chemicals found in drugs such as Zoloft, Wellbutrin and Prozac are designed to inhibit the "uplifting" of serotonin in the brain or basically, to keep the "happy" chemicals around longer so that the individual experiences a more balanced, stable emotional state. With a society that is drawing ever nearer to that emotional brink, anxiety drugs have become a mainstay in fighting depression. Unfortunately, as with any drug, there are considerable side effects and risks. The good news is that it is possible to fight depression in a more holistic manner by simply changing your diet to include foods that support the vitamins and minerals your body needs to naturally promote a healthy, balanced state of emotional well-being.
There are several vitamins and minerals that play a role in fighting off depression. You may choose to implement vitamin supplements into your daily diet as well as certain foods that are rich in the nutrients your body and mind requires.
B VITAMINS
A deficiency of B6 and folate can bring on symptoms of depression and anxiety. Folate is a nutrient that helps the body fight the feelings associated with depression, more commonly known as the "blahs". If you suffer from depression, low levels of folate in your body can actually deepen your depression. In addition to B6 and folate, a deficiency of thiamine, which is found in B1, will cause a feeling of "cloudiness" and lethargy. Foods that will increase these Vitamin B nutrients in your body include: chicken, sweet potatoes, black beans, navy beans, avocados, asparagus, spinach and bananas.
VITAMIN D
Vitamin D is a nutrient found in sunshine. It is no surprise that people who suffer from seasonal depression disorders also have a deficiency of Vitamin D. Many doctors will recommend that patients who experience what is known as the "winter blahs", increase their daily supplement of Vitamin D during the winter season. This can be done through a vitamin supplement as well as incorporating certain foods such as oily fish, milk, and orange juice into your diet.
IRON
Anemia is a result of an iron deficiency in our body. Symptoms of anemia are sluggishness, trouble concentrating and a general "bad mood" feeling. Anemia is brought on when the red blood cells are low, typically after blood loss. Women are subject to anemia during their monthly menstrual cycle as well as the period leading up to menopause. Cancer patients who undergo chemotherapy are also at risk for anemia. While an iron supplement is recommended for individuals who suffer from anemia, there are certain foods that can be added to the diet which are naturally rich in iron. Dark meats such as liver contain a high level of iron as do legumes, green leafy vegetables like kale, whole grains as well as fortified cereals.
OMEGA 3
Omega 3 is a fatty acid that our bodies require but do not produce naturally. These essential fatty acids, most commonly found in fish oil, have been known to fight cancer, increase circulation and reduce the risk of heart attacks. They also help prevent depression and anxiety. These nutrients are found in seafood such as salmon, tuna, anchovies and sardines.
SELENIUM
Selenium is a trace mineral that aids in the reduction of antioxidants. Though toxic in large doses it has been known to fight cancer as well as mood disorders. Foods which naturally possess selenium include seafood, mushrooms, poultry as well as whole wheat products.
TRYPTOPHAN
Tryptophan is an amino acid that is necessary in producing the neurotransmitter serotonin, the "feel good" hormone in our brain. Tryptophan can be found in foods such as whole grains, soy, and eggs.
COMPLEX CARBOHYDRATES
Despite the popularity of low-carb diets, certain complex carbohydrates are essential for emotional well-being and are an important part of a balanced diet for your body. Carbohydrates are the fuel that is required to raise tryptophan levels in our brain. It should come as no surprise that when we binge eat the first thing we go for are those carbs. When we do not have a sufficient amount of carbohydrates in our diet our thinking often becomes cloudy and we become susceptible to mood swings. Good carbohydrates include whole grains, cereals, brown rice, whole wheat pasta and beans. If you want to stick to that weight loss goal of yours without sacrificing the mind-feeding carbohydrates, a simple rule is to avoid "white carbs" such as white potatoes, white rice, white pasta, etc. Choose carbs which are whole grain instead.
FIBER
The benefits of fiber go without saying. However, a diet that is rich in high-fiber foods can actually have an effect on emotional well-being. High-fiber foods such as broccoli and berries help to regulate blood sugar levels. When blood sugar levels are out of balance the brain's neurotransmitters (serotonin) respond accordingly. This is why we typically feel content after a meal and grouchy when we are hungry. By incorporating fiber into your daily diet you will help to control those blood sugar levels, and thereby "grouchiness".
In addition to foods which naturally combat depression, there are herbs that can be incorporated into your diet as well. Teas such as green tea, St. John's Wort, and chamomile all have soothing effects and have been known to fight depression.
By understanding the chemical process of depression and altering your diet to include foods that help promote a state of emotional well-being, you will experience a natural change in your emotional health. In turn, the foods that are good for your brain are also good for your body and a healthy body in and of itself is the first step in overcoming depression.