Fight Depression with Good Nutrition

Suffering from depression has numerous causes including nutritional deficiencies meaning that even if the reason for being depressed is not nutritionally related the person in depression can see his/her state worsen if a close look to the diet is not taken seriously.

It is well known that certain types of food can increase serotonin – the neurotransmitter responsible for the feel good sensation. For example many people who are depressed tend to eat lots of carbohydrates as they increase serotonin production. However, be aware that refined carbohydrates have a temporary effect lasting for a couple of hours only. Furthermore they drain your Vitamin B reserves and blood sugar levels causing Vitamin B deficiency and hypoglycaemia which is a condition where the blood shows low levels of glucose (sugar). Glucose is the primary source of energy to the brain and without it the brain functions and behaviour are altered causing an imbalance which causes a feel bad sensation and in some drastic cases can lead to a coma.

Choose complex carbohydrates instead as they will be released slower and longer. They will provide stable increase in blood sugar and serotonin levels. Just think about them as if they are a drip releasing slowly but constantly the nutrients you need.

Here is a list of complex carbohydrates:

Seeds	Sweet potatoes	Oats
Prunes	Museli	Brown Rice
Yogurt (low fat)	Split peas	All types of beans
Dried Apricots	Lentils	Yams
Buckwheat Bread	Multi-grain bread	Oat bran Bread
Brazil Nuts*	Walnuts	Raw cacao

*Brazil nuts are very rich in selenium and excellent for boosting brain functions and fight against depression.

B vitamins are essential as they combat the causes of depression and stress. A deficiency in vitamin B6 can lead to depression and other complications. Most of the list above contains B6 vitamin plus fish and poultry.

Foods to be limited

Some foods can make depression even worse. Some of them are listed below and should be eaten occasionally if you can not avoid them.

Caffeine: If ingested more than once a day it can aggravate the depression symptoms. Choose caffeine free tea and coffee.

Processed Sugar: These include cakes, biscuits, candies, chocolate and sweet pastries. Chocolate is a well known serotonin enhancer. You can eat it but do so in moderation and choose a high quality one. Don’t forget they eat up all your B vitamin reserves and the glucose from your blood.

Deep-fried and foods high in fat: They are not very nutritious and if eaten regularly will mean that you are depriving yourself from the good foods. These kind of fats cause poor circulation to the brain compromising the neurotransmitters performance.

Alcohol: Avoid drinking in excess. Don’t forget alcohol is a chemical like the neurotransmitters in the brain that regulates behaviour, mood and numerous other functions. The chemicals contained in the alcohol can cause an imbalance in our own brain chemistry leading in extreme cases to psychosis and dementia.

Eating when depressed can be a trick as depending on the person there is a tendency to over eat or under eat. The important thing is to eat regularly and eat the right kind of food. If the comfort eating is your way try to have plenty of nuts, dried fruit and seeds always handy. If you don’t feel like eating try soaps and protein powder they are easy to drink and very nutritious.

Tags: depression, How to Fight Depression, what is depression