Nutrition To Help With Depression

Article by Eva Killeen
depression

A wonderful article by our Nutrition Ambassador, Eva Killeen. Check out her page for more posts.

 

Depression can arise in various phases of life and under many circumstances.

 

Depression consists of certain symptoms that impair the sufferer’s ability to function adequately. While there are many things to take into account when trying to ease symptoms of depression, diet and lifestyle analysis is a good place to start.

 

Increase your omega-3 fats

Omega-3 fats are known as essential fats because they cannot be manufactured within the body, and thus it is essential you get them in your diet. EPA and DHA are the two key types and it’s EPA which appears to be the most powerful natural anti-depressant. If you choose to supplement Eskimo Brainsharp is an excellent source of EPA.

 

Increase your intake of B vitamins

If you have low blood levels of folic acid (B9), there is a higher chance that you are depressed. You can get your daily folate requirements by consuming foods high in folates such as dark leafy greens, beans and legumes.

 

5-HTP

5-HTP is a natural compound produced by your body which acts as a precursor to the important “happiness” neurotransmitter called serotonin (1).

A low level of serotonin tends to go hand in hand with symptoms of depression and anxiety.

It’s thought that 5-HTP acts in the same way as SSRI drugs but without many of the often harsh side effects. 5-HTP may interact with some medications. If you are on any medication it is a good idea to consult with a professional before beginning supplementation of 5-HTP.

 

When it comes to depression it does not simply come down to things you need to add to your diet and lifestyle.

There are many things you could be doing every day that could be contributing to you symptoms of depression, here are two of the main culprits.

 

Alcohol

Alcohol lowers serotonin and norepinephrine levels, it depresses the brain and nervous system (2). Research shows that the more alcohol consumed results in an increased risk of depression. Potential mechanisms underlying these linkages include neurophysiological and metabolic changes resulting from exposure to alcohol (3).

 

Sugar

There is a direct link between mood and blood sugar balance. All carbohydrate-rich foods are broken down into glucose which is what your brain runs on. The more uneven your blood sugar supply the more uneven your mood will be. Keep your blood sugar balanced by avoiding fizzy drinks, processed foods, white refined carbohydrates and cakes/biscuits.

 

 

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3405680/

2.  – https://www.ncbi.nlm.nih.gov/pubmed/24694747/

3. https://www.ncbi.nlm.nih.gov/pubmed/21382111

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