Tackling Depression with Diet and Lifestyle

Depression has been linked with poor diet, lack of exercise, smoking and excessive alcohol consumption.

Depression takes the colours out of a rainbow. The days drag, you feel lonely, helpless, empty, not able to concentrate, remember or make decisions. Low energy and irritability accompanied with bouts of crying exhaust you. Nothing interests you or makes you feel happy. Depression may also reflect in the form of eating disorders like bulimia and anorexia nervosa, panic and phobic symptoms.

Globally, more than 300 million people of all ages, suffer from depression (WHO). It is becoming very prevalent in the adolescents as well. In India, more than 10 million cases are reported every year. WHO has predicted that depression will become the leading cause of death by the year 2020.

More research needs to be done on what causes depression, but it has been broadly suggestedthat neurotransmitters like serotonin, dopamine, norepinephrine regulate how nerve cells communicate with one another, so that the brain remains calm, functions better and sleep is regulated. An imbalance of these neurotransmitters brings about abnormalities in the functioning of the brain circuits leading to depression.

There are various triggers to depression :

• Genetic, biological, hormonal, psychological and certain personality attributes.

• Continuous stress is a leading cause – for instance, social stress, marital discord, job related, death in a family.

• Excess production of thyroid hormone can cause severe anxiety.

• Sometimes excess use of certain medication or a medical condition can trigger depression.

• Sexual/physical abuse as a child.

• In women, the presence of multiple roles, responsibilities and expectations, in addition combining work with home management and raising children increase stress drastically and culminate into depression.

Depression in women has been shown to be more common than in men. This may be related to changes in hormonal levels(estrogen) that occur throughout a woman’s life – during puberty, pregnancy, menopause, postpartum or after a miscarriage.

Depression has also been linked with poor diet, lack of exercise, smoking and excessivealcohol consumption.

Sorting out Depression

Let anti-depressant pills be your avoidable/ last resort

The following simple measures may be very helpful. Exercise, meditation, group psychotherapy, stress management and most important -A HEALTHY NUTRITIOUS DIET will go a long way in improving mood and happiness by energizing the brain and creating neurotransmitters.

For brain health consume a varied diet having an abundance of fruits and vegetables; whole grains, nuts and seeds, legumes, low fat dairy, lean meat, poultry, fish. This will supply all the essential vitamins, minerals, complex carbohydrates, proteins and essential fatty acids which will fight inflammation in the brain, reduce depression and make you feel happy.

Right carbs can have a calming effect : opt for ‘complex’ unprocessed carbs(low Glycemic ) which have fibre – as found in whole grains, legumes, whole fruits and veggies. These will supply a more consistent flow of energy to the brain and stabilize your blood sugar levels.

Restrict snacking on sugary foods and drinks, processed white grains (cakes, cookies etc). You may treat yourself to these preferably after a meal or a healthy snack.

Protein rich foods boost alertness, memory and have a calming effect as they provide amino acids essential to your brain’s production of neurotransmitters. For e.g. Serotonin is derived from the amino acid tryptophan present majorly in milk (thus a glass of warm milk before retiring in the night may help you sleep better) and dopamine is made from the amino acid phenylalanine. Try to eat protein rich food several times a day – peas, beans, low fat dairy, yoghurt, soy, sprouts, chicken, egg whites, and fish are various options available. Bananas have high tryptophan content. It will be wise to combine low glycemic carbs with protein in a ratio of 1:1

Good Fats: made up of essential fatty acids, particularly omega 3, are critical to brain health as they make up a large part of your brain (60%). It is best to get these from your diet –fatty fish, beans, walnuts, broccoli, cauliflower, spinach, chia, hemp, flax seeds, soyabeans, mustard oil.

Water: A major part of the brain mass is water. Even mild dehydration can lead to depression, irritability and loss of concentration. Be sufficiently hydrated with at least 6-8 glasses of water everyday.

Antioxidants: During the various metabolic activities in the body, free molecules called radicals are constantly produced which lead to cell damage, ageing. Studies show that the brain is particularly at risk. Although, there is no way to stop free radicals completely, you can lessen their destructive effect by eating foods rich in anti oxidants –

• Beta carotene - all dark green, orange, yellow fruits and veggies

• Vitamin C -citrus fruits, dark green leafy vegetables and sprouts.

• Vitamin E - nuts and seeds, wheat germ, vegetable oils.

• Vitamin D- many Vitamin D receptors are present in the brain. Likelihood of people having depression is higher in people with low levels of vitamin D. Fatty fish, eggs, fortified milk and cereals, sunlight are some of the sources.

• Magnesium, selenium and zinc – present in foods like nuts, seeds, whole grains, green vegetables, fish, wheat germ.

A deficiency of any of these may trigger depression.

Learn to eat bananas, pineapples, kiwi, plums, tomatoes dates, avocado, grape fruit as serotonin is naturally present in these. Tomatoes are packed with anxiety fighters. Research has shown that folic acid (one of the B-vitamins) is linked with depression so don’t forget to add dark greens, citrus fruits, peas, beans, lentils to your plate.

Nurture your gut health: as 80-90% of serotonin is made in the gut. Probiotics improve on the healthy gut bacteria. The mitochondria (power houses) in the brain need a lot of nutrients coming from the gut. Eat yoghurt, fermented food, take a probiotic supplement (yakult).

Foods to Avoid or Limit:

• Caffeinated drinks- tea, coffee, aerated soft drinks. These may worsen anxiety and insomnia.

• Alcohol – is a nervous system depressant

• Sugary, starchy, refined and processed food. Sugars numb the pain for a while but later make you feel empty.

• Deep fried food

• Aspartame – found in artificial sweeteners reduces serotonin levels.

The understanding of the onset of depression is far from complete. Yet the question is …. Can nutrition make you feel happier? ----maybe .. Eating right and at regular intervals may possibly promote a calm and healthy mind. There are various benefits of leading an active life. Exercise increases metabolism, enhances mood and alleviates tension.

The most important mantra is-- Learn to laugh, even at yourself!!