Depression : We Are What We Eat

NUTRITION

Among all of the possible self-help techniques for depression, the one that probably warrants the most attention is nutrition and diet. That's because the growing trend toward nutritional awareness and increased popularity of non-pharmaceutical solutions to health problems has led to a great deal of press and some pretty strong claims regarding nutritional treatment methods for depression.

We have all heard the old cliché that "you are what you eat." As with most oft-repeated phrases, its popularity is largely based on its accuracy. What we take into our body does have a profound impact on how well it functions. Although we often tend to think of mental health problems as being divorced from the physical realm, they do originate in the body. It only makes sense to consider how various nutrients and dietary habits may affect depression and other mental health concerns.

Researchers have noticed, for instance, that eating patterns that often occur immediately prior to the onset of depression resemble the various same patterns that exist during a depressed state. Things like poor nutrition, a failure to eat on an appropriate schedule and other factors are common to both.

 

Certain diets have a discernible impact on mood and mental health. The popular low carbohydrate diets that are often vaunted as a great means of promoting weight loss, for instance, may increase the risk of depression.

This is because foods rich in carbohydrates "tell" the body to produce chemicals including tryptophan and serotonin.

These substances create a sense of well-being in a person and their absence can have a dramatic impact on mood. Many people who cut carbohydrates from their diets may experience depressive symptoms as a result of the shortfall in these substances.

The impact of carbohydrate intake on depression remains somewhat unclear. However, it does serve as an example of the way our bodies' interplay with food can influence our emotional state.

Certain vitamins also seem to be linked with depression. The B vitamin group, in particular, is often mentioned alongside depression. This is because B vitamins are key to the functioning of our nervous systems.

Vitamin B6 is one example. Research has demonstrated that those suffering from depression often have very low levels of Vitamin B6 in their systems (as well as low levels of the aforementioned seratonin).

Although most citizens living in industrialized nations generally to manage sufficient dietary impact of B6, certain medications (including birth control pills and hormone replacement therapy drugs) actually interfere with B6 ingestion.

Folic acid, another B vitamin, can impact one's personality and may be related to depression. Low intake of vitamin B12 (folic acid) is believed to be a potential contributor to the disorder. Whereas substantial deficiencies in vitamin B6 are fairly rare, vitamin B12 deficiencies are surprisingly common–even in developed nations. The vitamin is found in one of the least consumed groups of food (green vegetables) and breaks down easily when cooked.

The B vitamins are not the only nutritional element linked to mental health concerns. There are also a variety of minerals that may be linked to depression and other mood-related problems. Minerals including iron, magnesium, calcium and zinc have all been linked to depression's development.

The posited links between nutrition and depression have led many to overhaul their diet as a means of self-help. As long as the adjustments are nutritionally sound, the impact of the changes should be free of negative side effects while offering numerous advantages in terms of health, regardless of the final impact on a depressive disorder.

Eating a healthy and well-rounded diet consistent with recognized nutritional recommendations may be a good way of battling depression. Even if diet is not a significant contributor to the problem, physical maladies spurred by poor nutrition may be a factor and can be addressed with an improved diet.

Some have recommended the use of vitamin and mineral supplements as a means of dealing with depression. However, most dietary professionals will argue that an appropriate diet should provide the necessary nutrient levels to achieve the desired objectives without resorting to the use of supplements.

Anyone considering a significant alteration in diet or the use of supplements should contact a physician for guidance.

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