Diet For Depression

HOW CAN DIET AFFECT DEPRESSION?

Something as simple as dietary changes can bring positive results in your brain structure. Both chemically and physiologically. A change in your mood and mental outlook can occur when you begin to eat more consciously, while recovering from clinical depression. Below are some tips to follow,

EAT FOODS HIGH IN NUTRIENTS

A deficiency in nutrients can lead our bodies into total disaster, not allowing our bodies to work at full capacity, and even causing severe illness. Nutrients that support the bodies growth repair and wellness, they include, protein,vitamins, minerals, and carbohydrates, along with a little fat.

CARBOYDRATES TO CALM THE MIND

Carbohydrates have a calming effect on the mind. Carbohydrates produce serotonin which has been linked to mood boosting in individuals. Research has shown that eating carbs such as bread, cereal, and pasta raises serotonin levels in our brains. This in addition releases a calming affect with less anxiety. When choosing carbs, make smart choices such as whole grains, fruits and vegetables.

EAT ANTIOXIDANTS

Antioxidants such as beta carotene and vitamin C and E combat the effects of free radicals in our bodies, which contribute to ageing and dysfunction. Our brains are at risk for damage from free radicals, and we should consider consuming foods high in antioxidants. The following foods are good choices to make when deciding which are the best choices.

Apricots Pumpkins, Collards, Broccoli, Cantaloupe, Peaches, Carrots, Sweet Potatoes, Spinach, Blueberries, Grapefruit, Tomatoes, Oranges, Kiwi, Strawberries, Potatoes, Peppers, Nuts, Seeds, Wheat Germ, Vegetable Oil

PROTEIN RICH FOODS

These foods produce alertness to our bodies. The tyrosine in protein rich foods, boosts our levels of the brain chemical dopamine. Making you more alert and more able to concentrate. Eating these foods several times a day helps you to clear your mind and increase your energy levels. These foods include organic turkey, tuna and chicken. And foods high in protein are organic fish soya products, yogurt, beans, peas and low fat cheese.

A diet for depression would most certainly include fish, especially salmon, mackerel, and herring. Research has shown that places where people consume an abundance of fish have lower incidences of depression. This certain Omega 3 fat called EPA has been linked to be a natural potent antidepressant. Dr. Andrew Stoll from Harvard Medical School, published in the Archives of General Psychiatry, gave 40 depressed patients 3 Omega 3 supplements a day, and saw significant improvements. Next published in the American Journal of Psychiatry, tested 20 people with severe depression who currently were on antidepressants, but still depressed, and gave them highly concentrated forms of Omega 3 fat. By the end of the third week, the depressed patients where showing major improvements in their moods.

The reason for this change in the patients levels of depression is linked to using Omega 3's in their diet for depression as they helped to build their brains neuronal connections as well as the receptor sites for neurotransmitters, so the more Omega 3's in your blood, the more serotonin levels you are likely to have in your body.

People with low levels folic acid, or high levels of a protein called homo cysteine are both a sign that your not getting enough of your B vitamins . So therefore are more prone to depression and would not be getting great results from taking antidepressants and drugs. Traces of high levels of homo cysteine, a toxic protein found in blood, doubles the odds for women developing depression. Depression links double when your levels are above 15. The higher the levels the more likely folic acid may work for you.

The seven nutrients that help to normalize homo cysteine are, folic acid, magnesium, TMG, zinc and B12, B6, and B2. Deficiency is all of these are linked to depression.

So eating whole foods, vegetables, and fruits, nuts and seeds may very well be the key to help you begin to lift your spirits and change your moods.

Studies have shown that a natural supplement known as 5 HTP and a healthy diet for depression can be very effective in healing depression. A six week study was taken giving people 300 mg. Of 5-HTP, at the end of the six weeks they saw significant improvements in their depression. 5-HTP can be found in your local health food store, or shop on line for it.

It is a fact that 85% of Americans suffer from nutritional deficiencies. Do you think their diets needs some adjusting? People are consuming way to much processed foods, sugars, caffeine and alcohol today. If depression has become a problem for you, you may need to consider a diet for depression and look at what you are feeding your bodies, it could very well be your answer to a more energized and healthy mood, with an overall healthy body today!

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