Over 17 million people in the United States today suffer from depression, making it one of the most common medical problems in the nation today. Most experts agree that the number of cases reported each year is rising, and researchers find it impossible to estimate how many cases of depression go unreported every year. While public sentiment is changing gradually there is still a reluctance to admit to depression because of the social stigma attached to it. Thoughtless phrases such as, "Cheer up! Things will get better!" or "You need to force yourself to pull out of this!" make those who suffer from depression feel like their illness is their own fault and all in their minds.
There are three main categories of depression: major depression, dysthymia (milder symptoms experienced over a long period of time), and bipolar depression (sometimes referred to as manic depression). All of these types of depression are very real and can be very dangerous if left untreated. It can result in broken relationships, lost jobs, severe physical illnesses and suicide. Depression affects not just the sufferer themselves but everyone around them: spouses and significant others, children, friends and colleagues.
The body has a delicate balance of hormones, chemicals, and nutrients. When that balance is thrown off by consuming too much of one thing or another, it can cause or worsen depression. You can also get external, unhealthy sources of acidity from smoking, medications, other drugs, and other environmental toxins such as pollutants. While there are a number of different medications to treat depression there are also food groups that can help improve the mood and lives of those struggling with depression.
- Drink plenty of water. Water will ensure that your body is adequately hydrated and will help to flush out any wastes, toxins, or an over-abundance of vitamins and nutrients. It will help to speed the digestive system by providing it enough water to break down and digest foods. With enough water the body will simply eliminate what it doesn't need to function. Filtered water, is of course, the best choice.
- Get your omega-3s! Fish oil contains two types of omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These acids have the ability to give your mood a big boost These are most abundant in salmon, sardines, anchovies, herring, mackerel, and some cold water fish oil supplements. The best sources however, are from fatty fish such salmon. Depending on how the fish were raised or farmed, and how they were processed, canned albacore tuna and lake trout can also be good sources. In countries where fish consumption is high, the risk of depression is much lower than it is in nations where people eat less fish. Foods rich in ALA fatty acids, such as vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu can also be a beneficial source of omega-3. But be warned! You should take in one omega-3 fatty acids for every four omega-6 fatty acids.
- Eat the right fats. Consume only polyunsaturated or mono-unsaturated fats. Olive oil, flax oil, canola oil, soy oil, extra virgin olive oil, wheat germ oil, walnut oil, and hemp seed oil are all good choices of healthy fats. Butter and margarine are both saturated fats; if you must use them, use them only very sparingly!
- Make sure to get the right vitamins. A lack of B vitamins such B-12 and folic acid can increase or trigger depression. You can combat this by eating more citrus fruit, various beans, chicken, and eggs. Choose fortified bread and cereals rather than plain white bread or cereals filled with unhealthy sugars. They are a great source of folate, a B vitamin found in green leafy vegetables, citrus fruits, and legumes. Folic acid helps the brain make serotonin, which affects mood. Baked potatoes, whole-wheat pasta, brown rice, oatmeal, and bananas can also boost serotonin levels without causing a crash later.
- Maintain a proper balance in your diet. Increase your consumption of whole grains, fruits, and green, leafy vegetables and eat smaller portions of proteins and starches.
- Avoid all additives, preservatives (especially monosodium glutamate, MSG), pesticides, and any foods that have been treated with artificial or natural growth hormones.
Additionally there are some specific foods that have been shown to have a beneficial effect on mood. These foods can be used as a complement to doctor-prescribed medications:
- Lemons. Consuming lemons, as part of a meal or as a between meal drink, can lift the spirits and refresh and detoxify the body.
- St. John's Wort. Drinking St. John's Wort tea, or taking it as an herbal supplement with your doctor's consent may reduce production of cortisol, a hormone associated with stress. Several studies show that lowering the body's stress levels can reduce the severity of depression.
- Brewer's Yeast. Brewer's yeast contains vitamins B1, B2 and B3. The daily dose is a thimbleful a day in a smoothie or other drink. It has a wide assortment of vitamins and minerals, including 16 amino acids, which are vital for the nervous system, and 14 minerals.
- Molasses. Molasses contains non-crystallized sucrose, iron, vitamin B, phosphorous and calcium. It is high in uridine, a major building block of DNA that promotes the cell's energy-making processes.
- Soy and tofu. These contain plant-based protein, have lots of amino acids, are low in saturated fat, and contain no cholesterol. All of these are excellent sources of nutrition that will help fight off depression.
Depression's effect on the lives of people it touches can be staggering. However, by following these dietary guidelines, under a doctor's supervision, people suffering from depression have a better chance of emerging from the sadness and exhaustion that frequently characterize their lives.