|
Sunday, February 4, 2007
Foods to fight depression?
When I've started this present search for healthy life and becoming a whole, I wondered if there was information out there about foods that can help fight bad moods, bad feelings, sense of depression. I was never diagnosed for depression, but there were times in my life I was wondering if I might have been experiencing chemical imbalance that causes depression. That was the only way I could explain the frightening sensation of depression that flushed through me at times, where there was no visible reason to bring depression on. I've found some site online (one of them from a center here in the city) that seemed very serious, and offered a preliminary prognosis. Those sites had forms online, so I filled them up and every time got the same answer: "It seems you're suffering from some moderate level of depression. More diagnosis by professionals is needed". hhmm....
When consulting my doctor about how I was feeling and what he could do to help, he was willing to send me to be professionally diagnosed, but I felt reluctant to do so. Why? Mostly because of the need to take pills. I have this interior mental rejection to take pills. I already consume pills for high blood pressure, but I'm doing my best to give them up and take care of my high BP the natural way (balanced diet and exercise). So, having more pills taken was out of the question.
I felt I was willing to do what's needed in a more "natural" way, so searching the net for information was the next step. On Comfort Mood Foods, the author says:
|
In addition to "comfort foods" (carbohydrates and proteins), the B vitamins aid in mood management. Folic acid is the B vitamin in the forefront of mood management. One-third of people who suffer from depression have been found to have low levels of folic acid in their blood.
The following foods pack a folic acid punch: Brewer's yeast, Spinach, Asparagus, Turnip, greens Lima beans, Beef liver, Black-eyed peas, Broccoli, Beets, Sunflower seeds, Kidney beans, Dandelion greens, Cantaloupe, Bean sprouts, Pinto beans, Parsley, Navy beans, Wheat germ, Tofu, Grapefruit juice.
|
I already eat these foods which are emphasized above, so it seems like a good start.
Alex Fir (Foods That Help Fight Depression) suggests that we can adjust our diet to help stabilize our mood:
|
It is crucial to eat meals at regular intervals with the purpose of keeping your serotonin levels in check. It is a chemical in the brain that has a calming effect. High-quality nutrition is the best defense for fighting depression.
Here are some food ideas to help you fight depression.
Carbohydrates play role in the production of serotonin and lack of carbohydrates can lead to changes in your mood.
Salmon and mackerel are a great choice, because they are rich in omega-3 fatty acids... You should eat wild salmon, given that it contains more omegas than farmed, or Atlantic, salmon.
... Several studies confirmed that people who suffer from depression also have lower levels of the vitamin E. Canola oil is rich in vitamin E...
Dark green vegetables such as spinach and peas are high in folate. It is a substance that has a key role in the production of serotonin. Eat fresh vegetables, because canned versions usually have lower nutritional value. Legumes are also rich in folate.
... Chickpeas are rich in iron, vitamin E and fiber...
Chicken and turkey are both rich in vitamin B6, which also has an important role in serotonin production.
|
Dorie Eisenstein (7 Superfoods for the Blues) suggests that what we eat can make a difference if we're depressed or just suffering from a temporary blues. She also mentions that eating regular meals is vital to keep the mood balanced. Good nutrition won't pull a person out of depression, but it can help manage depression. As Alex Fir above, she also says that since Carbohydrates are linked to serotonin production, lack of carbohydrates/lower levels may cause changes in one's mood.
Since I moved to Canada almost 8 years ago, I've become familiar with what we call here The Winter Depression or Cabin Fever. On Foods That Fight Winter Depression, Jean Lawrence says:
|
The winter blues can leave you not only feeling down in the dumps, but they can also send you rummaging for sweets. Don't get caught up in this vicious cycle.
Seasonal affective disorder, or SAD, is a form of depression that affects 25 million Americans, mostly women. Much research has been done on this mysterious disorder.
In somewhat of a simplification, the lack of light in wintertime can result in lower levels of serotonin, the mood-enhancing chemical that regulates hunger and the feeling of well-being.
Serotonin production increases with light, meaning that gray gloom creeping in the window is not kicking the production of feel-good chemicals into action.
Some symptoms include depression, marathon napping, low self-esteem, obsessiveness over little things, irritability, shyness, and panic attacks. People with seasonal affective disorder may also sleep poorly (although for many hours), partly because they don't have enough serotonin to convert to the sleep substance melatonin.
Symptoms can range from mild to severe, and people generally recover completely around April or May - once the days become longer.
|
And then he goes ahead with some suggestions to fight the winter blues, among them a list of some foods that can help: Popcorn, Oatmeal (original, not desserty), Nuts, Egg whites for omelets, Peanut butter, Prewashed veggies, Fruit, Whole grain crackers and bread, Deli turkey &
Cottage cheese. It's interesting to me because many of the suggested foods above are already part of my nutrition plan, and I must admit that even though I don't know what exactly does the trick, and I'm also aware of my achievements lately (which are fabulous mood promoters) - my mood is quite up and bright since I've started this round... so... maybe food CAN help fight the blues after all *s*.
Lorien @ 01:50 pm MT
»»»»»»»»»
|