Beat Your Depression

If you are looking to improve your mental health via a positive change in your moods, look closely at what you are eating on a regular basis.

Changing your diet may enhance your mental health by improving mood swings and reducing anxiety and depression. By controlling what you eat, you can also control the messages passed on to your cells by the neurotransmitters, which control your body’s functions such as your moods.

Perhaps this, plus a shift away from negative thoughts, may be all that is needed to correct the “chemical imbalance” that many medical practitioners quickly blame for states of depression and anxiety etc? You may end up being a happier person without the need to resort to drugs that have dubious benefits and may result in a life long addiction to them!

Certain foods act like a physiological “switch” due to the nutrients in the food. It is the combination of the protein, carbohydrate and fat (macronutrients) content, and the vitamins and minerals (micronutrients) that affect your mood. To control your moods by the foods you eat, you need to understand a few basic principles.

Your mood can be related to a deficit of nutrients. An inadequate, or poorly balanced diet could be the cause of your depression, anxiety or feelings of stress, or it could be just one nutrient triggering a mood reaction. Some foods like water, fiber-rich foods, oil-rich fish, fruits and vegetables can enhance positive moods, while other foods such as foods high in refined sugar, caffeine or alcohol can result in negative moods .

Foods and their nutrients that can affect our moods include:-

Carbohydrates - Carbohydrates help to raise the levels of serotonin in the body. Higher levels of serotonin influence your concentration, as it is relaxing and calming, aids sleeping and helps keep you from being depressed. A decrease in serotonin levels may increase the appetite and cause carbohydrate cravings. Foods, which are high in carbohydrates, are whole grains, fruit, high fiber cereals, rice and potatoes.

Protein - Protein gives you more energy and increases alertness. It increases dopamine, norepinephrine and epinephrine levels by way of its amino acid, tyrosine. Norepinephrine and dopamine control alertness and excitement. Low levels of these neurotransmitters can make one feel anxious.

A good balance can be obtained by combining the calming effect from carbohydrates and the energizing effect from protein. Instead of drinking one of the, high in refined sugar, “energy” drinks to pep yourself up, try eating lean meats, eggs, low fat cheese, oily fish, tofu, legumes, turkey, and/or drinking milk. Foods such as bananas, milk, chicken and green leafy vegetables also trigger the release of endorphins and subsequentially, dopamine.

Fat - An inadequate supply of fat can make you feel grouchy. Fatty foods increase endorphins and make you happy. Endorphins are opiate-like chemicals that are the “feel good” neurotransmitters. Healthy fats such as monounsaturated fats are found in olive oil, almonds and avocados. The Omega-3 fatty acids found in oily seafood such as salmon, lobster and shrimp, and in walnuts and olive oil may also help to reduce depression, anxiety and feelings of stress.

Vitamins and Minerals - A lack of folic acid, or Vitamin B12 , or Vitamin B6 in the diet may be linked to depression. Oranges, beets, turkey, asparagus, soybeans and green leafy vegetables like spinach are good sources of folic acid. Fermented soy products and root vegetables as well as fish, shellfish, dairy and meat products are good sources of Vitamin B12. Vitamin B6, also known as Pyridoxine, is found in beans, nuts, legumes, eggs, meats, fish and whole grains. It cannot be stored in the body and any excess is excreted in the urine. It is used by the body to breakdown proteins.

It is said that too little selenium, a mineral, in the diet can make you grouchy, anxious and depressed. Good sources of selenium include Brazil nuts, whole grains, broccoli, tomatoes, tuna, eggs, and sunflower seeds. Selenium is needed only in very small amounts.

Caffeine - Caffeine, like alcohol, is best in moderation. A small amount may keep you alert and lift your mood, but this is usually followed by a flat period. Too much may make you anxious or give you insomnia and headaches. It also has an adverse effect on the action of Vitamin B12.

So try changing your diet and your thinking, by reading self help books such as can be found in the “Total Success Library,” before you even consider using prescribed drugs.