Depression Support Groups II
Online Depression Forums II
Depression & Exercise II
Depression & Diet II
Dealing with Depression II
Herbal Remedy for
Depression II
Depression Therapy
II
Coping II
Vitamins ll
Depression Cure
Food and Mood; Depression and Diet
Research is clear on the effects of diet on
depression. Epidemiological, experimental and new clinical studies
all show a strong connection between diet and depression.
The brain is a hungry organ that cannot function at optimal levels
without the proper fuels. To keep the brain functioning at top
performance, a balanced diet low in processed “convenience” foods
and high in whole foods, essential fatty acids and amino acids is
a must.
Numerous studies show that people with depression have lower
levels of essential fatty acids. Although best known for
cardiovascular benefits, new findings indicate that the strong
influence of omega-3 fatty acids in depression. These findings are
not entirely surprising when considering that the brain is 60
percent fat, with Omega-3 essential fatty acids the most abundant
fat in your brain.
One study found that people with depression who received a daily
dose of 1 gram of an omega-3 fatty acid for 12 weeks experienced a
decrease in their symptoms, such as sadness, anxiety and sleeping
problems There were significant improvements in depressive
symptoms, sleep, anxiety, libido and decreased thoughts of
suicide. (Archives of General Psychiatry October 2002).
There has been a significant decrease in omega-3 fatty acid intake
in Western countries over the last century. Not surprisingly the
rates of depression have dramatically increased in Western
countries. Not only has depression increased, depression is now
occurring more commonly in younger persons.
Adding foods to the diet that high in omega-3 fatty acids, or
using an essential fatty acid supplement can help ease depression.
The best source of Omega-3 fatty acids is cold water fish like
salmon, herring, tuna, cod, flounder, trout and shrimp. Other
sources of essential fatty acids (Omega-3 and Omega-6) are nuts,
soybean, walnut oil, olive oil and flaxseed oil.
There is also evidence that omega-3 oils may be of benefit in
treating depressive symptoms outside of major depressive disorder.
Canadian researchers showed that Antarctic krill oil could improve
depressive symptoms associated with premenstrual syndrome. Harvard
researchers showed that omega-3 fatty acids are beneficial in the
treatment of borderline personality disorder.
Amino acids, the building blocks of protein in the body, are also
important to smooth brain function. Amino acids promote the
production of various neurotransmitters and enzymes critically
needed for balanced mood.
Foods high in complete protein are excellent sources of amino
acids. Good sources of complete proteins include meat, fish, eggs,
dairy products and soy. Yogurt is the only animal-derived complete
protein that dieticians recommend for frequent use in the diet.
Certain vitamins and minerals are also essential to mental and
emotional well-being. Deficiencies in B-vitamins, calcium,
magnesium and zinc can cause depression symptoms, along with
irritability, lethargy, anxiety, confusion and physical problems.
People with depression should avoid foods high in carbohydrates.
High carbohydrate foods spike serotonin levels but that effect is
short-lived. Serotonin levels then drop, resulting in depression,
carbohydrate cravings, sleep disturbances, and irritability.
