Nutritional Treatment of Depression

Depression involves a disturbance in mood that is characterized by a prolonged period of passive negativity. The common manifestations of the condition include feelings of hopelessness, anxiety, guilt, low self esteem, withdrawal and isolation, diminished concentration, reduced libido, appetite disturbances, altered sleeping patterns and persistent low energy and fatigue.

Depression may vary greatly between individuals in type and severity of symptoms as well as the length of time an individual is affected. It may range from a mild depressive episode to a major long term depression perhaps involving serious considerations of suicide. Others enter into and out of depressive phases over an extended period of time.

Regardless of the form the depression takes, the main underlying cause is essentially an imbalance in the chemistry of the brain. Alterations in the optimal levels of neurotransmitters such as serotonin, norepinephrine and dopamine produce profound psychological effects.

Low levels of serotonin in the brain are likely to be the most common cause of depression. Serotonin is a mood enhancer that produces a positive sense of well being, calmness and clarity as well as promoting deep restful sleep.   Depression has been linked to serotonin deficiency with the lowest levels found in the more severe cases. Depressed individuals with low serotonin levels often crave carbohydrates as these foods promote serotonin production.

Low levels of norepinephrine, dopamine, histamine and acetylcholine may also be involved in depression, especially that involving lethargy, apathy and excessive sleeping. These neurotransmitters have a stimulatory effect on mind and body. Conversely if production of these neurotransmitters is too high the individual may experience anxiety and tension that can mask their depression to some degree.

From the approach of nutritional medicine the aim is to promote a balanced physiological state by identifying and correcting the factors that may potentially have an impact on the levels and activity of these neurotransmitters.

A variety of factors must initially be considered that are known to contribute to depression. These include hormonal imbalances, environmental toxins (e.g. heavy metals), drugs (prescription and recreational including caffeine, alcohol and nicotine), food allergies, hypoglycemia and nutritional deficiencies.

Dietary Guidelines for Depression

Many people who suffer from depression consume an excessive amount of refined carbohydrates in an attempt to restore decreased serotonin and/or endorphin levels. However, this provides a rapid short term increase in these substances with a subsequent rapid depletion. Refined carbohydrates are also involved in hypoglycemia and B vitamin deficiency which may both contribute to depression.

It is far better to totally eliminate refined carbohydrates and replace them with moderate amounts of complex carbohydrates such as whole grains, pumpkin, sweet potato etc. as these foods are high in tryptophan and provide a slower, more stable increase in blood sugar and serotonin levels. Oats are particularly beneficial as they are a tonic for the nervous system and a direct source of melatonin.

Coffee may also destabilize blood sugar levels and has been strongly linked to depression, especially when combined with high sugar intake. Eliminating both of these substances has been found to dramatically improve or even eliminate depression in many individuals.

It is also best to eliminate alcohol because even though it causes a temporary serotonin increase, long term it is a brain depressant that disrupts sleeping patterns and blood sugar regulation.

To prevent hypoglycemia and maintain a stable glucose supply to the brain it is advisable to consume small regular meals, each containing some protein and to not skip breakfast. Protein is also high in tyrosine and enhances production of SAMe, norepinephrine and dopamine.

Recommended protein sources include fish (supplies DHA), eggs (supplies choline, which improves brain function and cholesterol, which is an essential component of brain cell membranes and which is often low in depression), broad beans (supplies L-dopa), other legumes, rice protein (high in glutamic acid which stimulates and regulates brain chemistry), chicken, turkey, game and low fat dairy products.

Nuts and seeds also provide protein as well as B vitamins, minerals and beneficial fats. Pumpkin seeds, flaxseeds and walnuts are high in omega 3’s and sesame seeds enhance serotonin production.

Intake of trans fats and fried foods are best eliminated and fatty meat and high fat dairy products severely restricted while emphasizing sources of omega 3 fatty acids to promote optimal brain cell membrane function.

The inclusion of small amounts of fresh fruit and an abundance of a variety of vegetables daily will ensure that the diet is high in antioxidants, vitamins, minerals and fiber to provide a solid nutritional foundation that will optimize the actions of the appropriate nutritional supplements.

An adequate water intake is also essential as dehydration of brain cells can dramatically affect brain function.

Copyright © Mizpah Matus 2004

See Also:

Changing the Rules of Good Nutrition

Chronic Fatigue Syndrome Diet