Of
course, it is now recognized that our diet affects our physical and
mental health. It is known that chronic depression is related to
long-term deficiencies in some nutrients, which results in disorders
in the functioning of the neurotransmitter system. One of the
neurotransmitters is serotonin and its deficiency may contribute to
an increased risk of depression. Modern diet rich in highly processed
products rich in simple carbohydrates, saturated fatty acids,
trans-fats, a diet low in vitamins and minerals may increase the risk
of developing depression. In addition, the highest rates of mental
health ilnesses are observed in medium and high developed countries,
which can also be linked to high-processed diets. In addition, high
Body mass Index (over 30) increases the risk of depression or the
symptoms by 50-150%. Dietary treatment can be an effective aid in the
treatment of depression
Wheat,
milk allergy
From
the reports of Alan Gettis from the School of Medicine and Surgeons
of the University of Colombia that food can affect our mental health.
Hypersensitivity to certain nutrients can cause the appearance or
aggravation of such mental symptoms as depression or anxiety. Prof.
Talal Nsouli, an allergy specialist from Georgetown University's
medical department, has found that chronic fatigue can largely be
attributed to food allergies, particularly to wheat and milk.
Cholesterol
Cholesterol
deficiency: There is evidence that cholesterol deficiency can somehow
promote the development of depressive conditions in the elderly. Dr.
Elisabeth L. Barrett- Connor from the University of San Diego,
California, studied a group of men over the age of 70. Those with low
cholesterol have a significantly higher rate of depression (16%) than
their peers with normal or higher levels (3%). Why can this happen?
Dr. Barrett - Connor claims that low cholesterol can reduce serotonin
levels in brain tissue, leading to symptoms of depression and
aggression.
Omega-3
fatty acids
Omega-3
fatty acids are important in an illness such as depression. Their
proper participation in the diet will ensure the proper formation of
myelin sheath, regulated flow of neurotransmitters. Low intake of
omega-3 acids that can be found in fish, seafood, rapeseed oil, flax
seed, nuts or pumpkin seeds.
Vitamin
D
With
the advent of winter in the population living above 33 parallels,
there is an increased incidence of depression. This may be related to
insufficient vitamin D. It is known that this vitamin is 90%
synthesized in the skin by sunlight. There is little food in it,
therefore supplementation is recommended.
Caffeine
Dr.
Melvin Konner from Emory University notes that new research into
brain physiology supports the importance of caffeine as a mild
antidepressant and sees no harm in its application if depression is
light and doesn't require intensive treatment. Daily consumption of
coffee should not exceed 400mg of caffeine equal to 4 cups of
espresso. But remember that caffeine is also found in tea, energy
drinks, coca cola, chocolate. It can be stated that low doses of
caffeine can improve mood and well-being, too much can be harmful.
Folic
acid
Folic
acid deficiency can aggravate mental disorders such as depression,
memory disorders. Dr Young of McGill University has conducted
research on the effect of folic acid on mood and noted that most of
its patients suffering from depression have deficiencies in this
component. In addition, such people showed more drowsiness, memory
problems and increased nervousness.
Selenium
Ensuring
proper supply of selenium in people with depression is extremely
important. A study of 50 healthy men and women showed that selenium
supplementation visibly improved their well-being, had more energy,
were less fearful or tired. The study showed that the mood improved
visibly with sufficient supply. In addition, the higher the
deficiency of this component, the greater was the later improvement.
Brazil nuts are an exceptionally good source of selenium. One already
provides daily needs.
Vitamin
B12 (cobalamin)
In
people with depression can also be observed decreased levels of
vitamin B12. Together with folic acid deficiency, they are the
causative agents of drug-induced depression. Inclusion of cobalamin
in combination with folic acid in therapy may contribute to
susceptibility to antidepressants. The recommended dose is at the
beginning of 1000mg per day and after 2 weeks to 500g per day and
after 200mg. The insufficient amount of this vitamin in the diet
often also involves high levels of homocysteine in the body.
Homocysteine is the cofactor cobalamin which allows for the
conversion of homocysteine back to methionine.
Tryptophan
Serotonin,
an essential neurotransmitter that improves mood. Produced from
tryptophan or an exogenous amino acid, which we take with food. In
order for tryptophan to cross the blood brain barrier, insulin is
needed. What can be the symptoms of deficiency? For example,
depression, aggression, headaches, anxiety, feeling cold, insomnia,
and many others. The causes of serotonin deficiency are not enough
sun, diabetes, iron deficiency, magnesium, folic acid, alcohol abuse,
badly balanced vegan diet, consumption of sweeteners rich foods -
aspartame.
Chilli
Capsaicin
contained in chillis can stimulate the production of endorphins in
the brain. When eating hot foods, we stimulate our nerve endings on
the tongue, which causes our body to send a signal to the brain such
as burns or trauma, and to relieve it exerts an endorphin-releasing
pain..
Sugar
Both
the excessive supply of simple carbohydrates or too little affects
our body. When the sugar falls rapidly, the brain does not get the
right amount of fuel. Optimal levels of sugar are essential for the
production of neurotransmitters including serotonin.
Dark
chocolate
If
sweets improve mood, then the safest is dark chocolate. Contains not
only large amounts of magnesium but also iron, zinc, selenium and
folic acid.
Maybe
herbal medicine?
Applying
herbal medicine along with proper diet can help with treatment. It is
important to ask the pharmacist or doctor if the product does not
react with prescribed medications and ask for dosage. Products that
can help: Bacopa monnieri, St John's wort, saffron, ashwaghanda,
adaptogens
References:
- Majkutewicz P., Tyszko P., Okręglicka K: Leczenie żywieniowe depresji, Family Medicine&Primary Care Review 2014;16, 1:48-50
- Ross BM. Omega-3 fatty acid deficiency in major depressive disorder is caused by the interaction between diet and genetically determined abnormality in phospholipid metabolism. Med Hypothes 2007; 68: 515-524
- Harbottle L, Schonfelder N. Nutrition and depression: a review of the evidence. J Ment Health 2008; 17(6):576-587
- Penckofer S, Kouba J, Byrn M. Vitamin D and depression: where is the sunshine? Iss Ment Health Nurs 2010; 89:940-945
- Pynnonen PA, Isometsa ET, Verkasalo MA, et al. Gluten – free diet may alleviate depressive and behavioural symptoms in adolescents with celiac disease: a prospective follow – up case – series srydy. BMP Psychiatry 2005; 5:14
- Simon GE, Rohde P, Ludman EJ, et al. Association between change in depression and change in weight among women enrolled in weight loss treatment. Gen Hosp Psychiatry 2010; 32: 583-589
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