Treating Depression with Food
A deficiency of any single nutrient can alter brain function and lead to depression, so it is no surprise that people who suffer from depression have poor dietary habits. In treating depression it is crucial to understand that changing the chemical input to the brain by control of food intake can reduce or correct depression.
Today, physicians emphasize antidepressant medications as the primary treatment for depression. However, none of these drugs cure depression and only address the symptoms rather than the cause. Additionally, many antidepressants can have harmful side effects. It is necessary to cure the underlying cause of depression by taking good care of the body through a healthy, balanced diet. A healthy diet not only prevents and eliminates depression but also protects against illness and weight gain.
Brain chemistry can be changed significantly by a single meal.
In depression there are reduced levels in the brain of the neurotransmitter serotonin, which makes you feel calm and satisfied, and of the neurotransmitter dopamine, which makes you feel motivated and alert.
Carbohydrates = Serotonin (calm and satisfied)
Complex carbohydrates found in whole grains, fresh fruits and vegetables provide a long-lasting flow of serotonin to the brain. On the other hand, there are simple carbohydrates found in food such as white bread, cakes, candy, alcohol and sodas, which spike blood sugar and eventually lead to decreased serotonin.
Whole-grain carbohydrates: look for the whole grain stamp on food packaging.
Organic fruits and vegetables: not only do they raise serotonin levels in the brain but are also rich in fiber, vitamins, minerals, and antioxidants that protect body cells from damaging.
Protein = Dopamine (motivated and alert)
Protein found in poultry, fish, dairy, and nuts, provide dopamine to the brain.
- chicken, turkey
- tuna, salmon
- organic eggs, skim milk, cottage cheese, non-fat plain yogurt
- organic almonds, cashews, peanut butter
Start the day with whole grains; hot oatmeal or a whole grain cereal. Add organic fruit and protein. More protein than carbohydrates in the morning can help you feel motivated and alert. (i.e., bowl of whole grain cereal with organic blueberries, 2 eggs and non-fat plain yogurt)
Use whole-grain breads for lunch or snacks. Check for the 'whole grain stamp.' Add organic fruits/vegetables and protein.
(i.e,. turkey sandwich with lettuce, tomato, skim cheese and an apple)
Eat brown rice, whole wheat pasta or beans with dinner. Add organic vegetables and protein. More carbohydrates than protein at night can help you feel calm and satisfied.
(i.e., whole wheat pasta with organic asparagus and skinless chicken)
(Seratonin and dopamine levels can be depleted by lack of sleep, so it's important to get between 7-9 hours of sleep per night. If you are eating a balanced diet and exercising regularly, not drinking alcohol or smoking, and going to bed at around the same time nightly you should have less trouble falling asleep.)
Exercise
Regular physical activity is correlated with improvement in depression and anxiety. People who become and remain physically active are less likely to develop clinical depression. (i.e walking, jogging, or swimming 30 min./day combined with stretching and muscle strengthening.)
Treating depression through proper nutrition and regular exercise is an effective and safe way to put the brain chemistry in balance and feel calm and alert.