Depression is one of the most common types of mental disorders. It affects about 340 million people worldwide. Depression occurs in all age groups, social classes, and cultures. It is very important to distinguish between situational depression (which is a normal reaction to events around us), and clinical depression, also called endogenous depression (which is triggered from within and is not related to external situations).
Some more common symptoms of depression are a sullen mood, feelings of hopelessness, guilt, and anxiety, losing interest in things that used to be interesting, change in appetite and sleeping patterns, inability to concentrate, and a lack of energy.
These are the neurotransmitters that are directly linked to depression. Dopamine, which is most commonly known for its relationship to feelings of pleasure or desire, but is also involved in body movement, memory, and attention. And Serotonin, which has been linked to mood/emotion, anxiety, sleep, and appetite. Epinephrine (adrenaline), which when depleted can cause low energy, poor sleeping and eating patterns, which in turn cause depression. GABA (gamma-amino butyric acid) has an inhibitor effect on the nervous system. When the GABA receptors are activated it causes a relaxing sedative effect. More on these later.
There are medications that will temporarily mask the symptoms of depression. But an analysis published by British researchers in February 2008 suggested that many commonly prescribed anti-depressant medications have limited effectiveness.
The unstated assumption of most conventional strategies is that mind and body function separately. However, current science shows that just the opposite is true. the multiple systems of mind and body communicate and interact with each other in a complex web of biochemical, hormonal, and metabolic relationships. Even distant organs such as the brain, thyroid gland, adrenal gland, kidneys, liver, ect... all interact, and in important ways, function effectively as one.
As part of the diet plan I would include doing these.
Exercise : One of the most effective and inexpensive ways to combat depression is with regular exercise. There is no better method than regular aerobic exercise or a go for a good brisk early morning walk (This will also give you your daily dose of sunshine necessary). It is recommended that thirty minutes of continuous activity, for at least five days a week to get best results.
Stimulants : Avoid stimulants such as drugs (wether over the counter or recreational), alcohol, and coffee, as these substances may provide a temporary sense of relief, but are likely to intensify depression to dangerous levels if used regularly.
Meditation : Meditation is perhaps the best way to address the root of depression and change it. This requires a long term commitment, as meditation does not produce immediate results, but can have lasting results if continued.Laughter : That’s right, lots of laughter. Laughing releases positive feelings in the brain which leads to mood elevation. Read a funny book, watch a funny movie, tell jokes, or just go back and remember funny events in your life. The more you laugh, the better you’ll feel.
Friends : Social interaction is very important to a persons feelings of contentment. Go out to dinner with people you know well and are comfortable with or even take them to watch that funny movie with you.
Aromatherapy : Candles have been considered effective in lifting depression. Rosemary, lavender, and jasmine are all effective depression smells. Besides candles, there are oils or you can take a scented bath. You feel better and everything smells good. Now for the meat and potatoes (so to speak)Endorphins are created naturally in our system using the vitamins and minerals we feed our body. Pretty simple, nutrition is key for improving levels of Dopamine, Serotonin, Epinephrine, and GABA which are key for our feel good (we all want to feel good.
Essential nutrients for these are Tryptophan, L-Carnitine, B vitamins, Omega-3 Essential fatty acid, Tyrosine, Betaine, Coenzyme Q10, Adenosine, and Magnesium.
The diet plan J Understanding and using food’s tremendous power puts you in the position to create your own antidepressant prescription. Eating good food can be work, but it is the only long term solution.
In this diet plan I would include :
Brown Rice, contains vitamins B1, B3, and folic acid. Brown rice is a low glycemic food, which means it releases glucose into the bloodstream gradually. This prevents sugar lows and mood swings. Instant varieties of rice do not offer these benefits, so avoid them.
Turkey or Chicken, Beans or even Cashews, all of which are high in tryptophan. A couple of handfuls of cashews will treat the body for depression, naturally, just like the drug prozac. Also walnuts and flaxseeds.
Mackerel, Salmon and Brazil Nuts, contain Selenium, a mineral linked to upbeat moods. Seafood is essential for keeping our brain functioning properly. Increased intake of seafood leads to greater sense of happiness and more energy.
Wheat Germ, this is a good source of Phenylalanine which is an important amino acid found in the brain and blood plasma that can convert in the body to Tyrosine, which in turn is used to synthesize Dopamine. Bananas are a good source of this also.
Fruits and Vegetables, LOTS OF FRUITS AND VEGETABLES. Here are a few.
Peas, which are rich in Thiamin (B1), which is an important mood influencer.
Watermelon, which is fat free and loaded with vitamins A, B6, and C. B6 is used to manufacture neurotransmitters such as serotonin and dopamine. Vitamin C also gives your body the ability to absorb the Iron it needs to fight fatigue, which can lessen depression. Citrus fruits like oranges and grapefruits also.
Beets, are a good source of Betaine, which is an antidepressant of the first order. Betaine acts as a stimulant for the production od SAM-e. The body cannot do without SAM-e which it produces. SAM-e is directly related to the production of serotonin and dopamine.
Blueberries, blackberries, cranberries, strawberries, spinach, garlic, are all good antioxidant foods. Also don’t forget your salads.
Last but not least, remember that it’s ok to have a little chocolate. Chocolate is known to be a comfort food and at times trigger the happy hormones and reduce depression. Chocolate contains magnesium and phenylethamine, which lift spirits. Just don’t over do it with the chocolate.
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