Nutrient Rich Food & Depression Part 2
1 in 10 people will suffer from depression at some point in their lives2. In fact, some researchers believe that that everyone will be impacted by depression at some point, whether that is their own or someone they know4. I find these figures frightening! If we are all affected by depression somehow, then it becomes normal, and it is not! Our bodies are not designed to be depressed, quite the opposite in fact. We are meant to be happy, thriving beings that are able to cope with the struggles that life brings. Instead of turning to conventional medicine for answers, we need to turn to the “farmacy”. The foods that provide protective factors against depression and can alleviate the symptoms to help reduce the number of people affected by the illness.

More and more research is demonstrating that nutrient-rich food can and does reduce depression levels. This is creating more pressure for doctors and psychiatrists to look to food to lift mood rather than relying solely on SSRIs or other antidepressants. We cannot, however, simply rely on conventional wisdom for our health. We need to take control of our lives, do our own research, and truly accept that the mind is heavily impacted by food choice, just like the body. 

The dietary choices we make can literally protect us from becoming depressed and/or help to alleviate depressive symptoms, or they can do the opposite and increase the likelihood of us experiencing depression. Food is readily available and does not have to be prescribed. You simply have to make the right choices and you can experience both the physical and emotional benefits.

Studies show that people who feel depressed may do so because of certain nutrients lacking in their diet3. Specifically, eating foods that are high in tryptophan, vitamin B6, omega-3 fatty acids, and folate can increase happiness because they increase serotonin and dopamine levels. Research has indicated that lower levels of serotonin increase depressive symptoms and that dopamine has a direct effect on thoughts and feelings1. Thus, those who consume foods containing these serotonin and dopamine producing nutrients will have lower rates of depression when compared to people who do not eat such foods.

So what foods contain these nutrients? Tryptophan is found in abundance in animal protein:  beef, chicken, turkey, pork, venison, seafood, etc. Vitamin Bis also found in these meats as well as halibut, salmon, tuna, and cod. In addition, it can be found in various nuts and seeds, including, sunflower seeds, almonds, and hazelnuts. Capsicum, spinach, green peas, yams, broccoli, asparagus and turnip greens are all excellent sources of vitamin B6. Omega-3 fatty acids are found in proteins, such as, salmon, tuna, sardines, and beef. It is also in almonds, walnuts, pecans, and ground flaxseeds. Finally, folate can be found in high amounts in liver from nearly every animal. If that is not your thing, you can find it in leafy green vegetables, asparagus, and sunflower seeds.  

Are you noticing a trend?  Animal protein, vegetables, nuts and seeds are vital elements to your daily diet to help prevent and treat depression. I should note that grass-fed beef, free-range protein sources, wild fish, and organic vegetables are crucial to receive the fullest benefits from these foods.

**If you have not yet read nutrient-rich food and depression part-one, you can do so here.

References:

Burton, L., Westen, D., & Kowalski, R. (2009). Psychology (2nd ed.). Milton, Queensland:  John Wiley & Sons Australia, Ltd.

Centers for Disease Control and Prevention. (2011). Retrieved January 19, 2013 from http://www.cdc.gov/Features/dsDepression/

Edison, R.G. (2006, October). Food for Your Moods. Listen, 60(2), 11. Retrieved January 19, 2013 from ProQuest database.

Murray, B., & Fortinberry, A. (2005). Depression facts and stats. Retrieved January 19, 2013 from http://www.upliftprogram.com/depression_facts.html

0 Comments

Leave a Comment


MEET JEN

 
Hello! Thank you popping by! I’m Jen. I'm a wife, a furmama to two gorgeous dogs, a Naturopath, Nutritionist, and an advocate for natural ways to support physical and emotional wellbeing. Oh, and I’m a CEO! 

My journey originally started in Psychology. You see, when I was 16 my father took his own life after suffering years of a debilitating gambling addiction. I did a Bachelor’s in Psych as I wanted to understand why he made the choices that he did. I also wanted to ensure that I never went down that path and also help those suffering as he did. I loved it so much I went on to do a Masters.

It was during that time I got sick. I’m talking woke up one morning and couldn’t get out of bed, sick. For many years I felt helpless and frustrated!

Let me back up for a second. Prior to this life consisted of pain and fatigue. I had digestive issues and IBS from childhood. Through my teens and early 20's I was getting 2-3 migraines a month around my cycle and headaches more than half the month. My periods we very painful – I had to miss work or school the first 1-2 days. I would literally lie on the floor or the bed curled in the foetal position and cry from the pain. I could easily talk a full packet of Ibuprofen and still not get much relief.

Then, at 26, my period stopped altogether and things went downhill fast! For the first time in my life I was feeling apathetic and overwhelmed. Over the course of the next two years I was diagnosed with a host of conditions – are you ready for the laundry list? The first diagnosis was PCOS. I was told that I was infertile, that I would never have children, and that IVF wasn’t an option for me. I was also told that I was pre-diabetic, that my liver was worse than an alcoholic’s (and I don’t drink), that I had migraine disorder, vertigo, and adrenal fatigue. The cherry on the cake was a diagnosis of Hashimoto’s at 28.

I was in complete and utter shock. I couldn’t fathom that a 28-year-old Personal Trainer, who looked fit and healthy on the outside, could be in such disarray on the inside.  

Over the two years I saw five doctors and a Naturopath and nothing improved.

And then one day a friend and I got in touch. She told me to change my diet and take specific supplements. I figured I had nothing to lose, and so I did! I went onto a low-carb diet and was taking upward of 30-40 pills a day…and guess what?! Three months later my period started!! How incredible is that?!

Over the next two years all of my health ailments rectified! Well, all except my Hashi’s – more on that in a minute. My cycles became clockwork, they were manageable, the migraines and vertigo disappeared and my liver and blood sugar levels returned to the normal range! How exciting is that?! The best part, I can now have children should I choose! Having that option is incredible!

Of course I was so excited and inspired that I had to go to school and study Nutritional Medicine and Naturopathy.

Now, let’s talk about my Hashi’s. That only went into remission when my toxic load was decreased. That was a lightbulb moment for me and the moment I got fired up to share with others the importance of leading a low-tox life. I love educating people where toxins are found, what impact they have on physical and emotional wellbeing, and what products to replace them with to support your wellbeing. 

I sincerely believe that many of my health issues would not have presented if I were living a low-tox life. My Hashi’s has been in remission since I was 31 and I am so proud to say that! Praise God!

Life is so different to what it was 10 years ago. I have the energy and the mental capacity to engage in life! I am present and am thriving. Oh, and I laugh! I actually laugh out loud, something that eluded me for many years.

I am happy and healthy and it is my mission to help YOU be the happy, healthy person you are meant to be!
I would love for you to join our exclusive community and learn how you too can find freedom from physical and emotional barriers. I look forward to seeing you there!
 

Contact