This article continues the” Brain Food Series” dedicated to what the research shows in how our food choices can play a significant supportive role to help lessen or alleviate symptoms from most mental health conditions. The aim is to give a reader more hard factual information that can then be put into practice by making better food choices. These daily changes can have far reaching affects for those who are sincerely looking to do everything they possibly can to help improve their current mental state, no matter what it is. Smart food choices is always a good practice. But, more so for those trying to battle a specific mental condition.
All of the suggestions made are given as a supportive measure to be added to any current treatments or interventions ( like LENs neurofeedback) you are currently involved in.
Foods For Depression
The food choices for someone who suffers from depression should include an increase of omega-3 fats found in fish. Like, salmon, herring, trout, sardines and mackerel. Countries with the higher amount of fish in their daily diets show the lower risk of depression as well as cardiovascular events in general.
Omega -3’s are an essential fatty acid that our bodies can’t produce so we need to get them from an outside source; like fish. There are two types of these omega -3’s, EPA and DHA. It appears that research shows that EPA is the most potent form of natural anti-depressant.
There has been numerous studies demonstrating the benefits of adding omega -3 fats to a diet. One such trial from Harvard Medical School gave 40 depressed participants omega -3 supplements versus a placebo which resulted in significant improvements.
Another trial published in American Journal of Psychiatry, showed major improvements at the three week mark for 20 severely depressed patients. When given a more concentrated form of omega-3 fat ( ethyl-EPA) versus a placebo.
Also, what’s interesting is that the higher doses were more effective than lower ones, based on the Hamilton Rating Scale. The average improvement was 53% and was double that of those on anti-depressant medication. This could be a result of that fact that omega-3’s support brain neuronal connections and help our receptor sites that produce neurotransmitters, like serotonin.
Other helpful foods for fighting depression are adding more SEEDS like FLAX seeds and PUMPKIN seeds to your diet. Technically, they only add about 5% alpha linolenic acid which is converted to EPA by your body.
Boost B Vitamins
Studies show that people with the lower blood levels of B- vitamin folic acid, B6, B12 are more likely to be depressed and demonstrate less positive affects from anti-depressant medication.
A study showed that adding folic acid to a SSRI versus a placebo to 151 patients resulted in a 61% improvement to the placebo group and 93% improved when folic acid was combined with SSRI group. These findings also showed a 50% improvement in psychological testing scores after a ten week period when compared to anti depressant medication.
People with low levels of folic acid or high levels the amino acid homocysteine (indicating one isn’t getting enough B6,B12 or folic acid) are more likely to be depressed and not helped by medication. More woman show having a too high or toxic level which doubles the chances of developing depression.
To best balance your brains chemistry adding more B vitamins, zinc and magnesium will help normalize homocysteine blood levels. So, including more fresh fruits, vegetables, whole foods , nuts and seeds along with a multivitamin will help support a more happy brain.
Boost Amino Acids for Serotonin
Serotonin is made in our body and brains from the amino acid, tryptophan, which is converted to 5-HTP. Then, 5-HTP converts it to the neurotransmitter serotonin.
Tryptophan can be found in foods rich in proteins like meat, fish, beans and eggs.
27 studies involving 990 participants show both tryptophan and 5-HTP reduce depression with no side effects.
Increase of sunlight, reducing your stress level and exercise all show positive science based trends that promote the production of serotonin.
Balance Blood Sugar
Blood sugar imbalance oftentimes is the biggest contributor to mood disorders. The more it is uneven the more your mood is uneven as well. The spikes that carbohydrates can have on the bloodstream directly affects the brains ability to process information and rapidly complete a task. All carbohydrates are broken down into glucose. The fuel preferred by your brain. When we eat too much sugar, the sudden peaks and valleys within our blood levels can create symptoms like, dizziness, headaches, tiredness, insomnia, poor concentration, brain fog, depression, digestive disturbances and blurred vision. A more consistent sugar intake of good carbs like fruits and veggies will reduce anxiety, depression, aggressive behavior and fatigue.
Depression is linked to an increased intake of refined carbohydrates ( white bread, cereals, rice, pasta and processed foods) because there is no real nutrient benefit that comes from them. They lack necessary vitamins and minerals and use up vitamin B ( mood enhancers) to turn sugar into energy for our brains.
A study published in the British Journal of Psychiatry on 3,456 middle -aged civil servants found that those on diets containing high amounts of processed carbs had a 58% increased risk for depression than the group with more whole grain foods. Which showed a 26% reduced risk for depression.
Keeping your blood sugar level steady involves eating a more low glycemic load diet which means eating more whole foods, veggies, fruits throughout the day and cutting back on the coffee and alcohol.
Chromium Factor
This mineral plays a vital part in helping insulin remove the glucose from the bloodstream. Just improving this critical interaction by supplying enough chromium to a persons diet who is suffering from atypical depression can make a big difference.
Atypical depression affects 25-42% of the depressed population. With even higher percentages in women. Classical depression generally includes a loss of appetite and weight loss. Where as an atypical depressed person can still eat but crave sweets or other carbs. Tend to gain weight, get tired easily, feel groggy and get their feelings hurt more often. A chromium supplement could benefit someone who is atypically depressed.
Sunlight
Vitamin D is known as the “sunshine vitamin” because it mostly is synthesized by the skin using the sunlight. Vitamin D deficiency is very common throughout the world and getting enough of it naturally from the sun can have an affect on your mood. Being out in the sun, breathing fresh air is the most direct and common sense activity you can do for yourself when you are feeling low.
Forming common sense habits like changing your diet and eating the right foods. To getting more sunshine should be added to the therapies, like neurofeedback you are currently involved in to treat your depression. These simple changes over time will help support the gains you may be already seeing in battling your depression.
The nutritional component factor plays an essential role in your mental health condition. What you put into your mouth makes a difference in how you feel. Your brain chemistry requires it. Sometimes it is the last hidden necessary ingredient for making your overall treatment program successful.
-A balanced brain is a well fed brain-