Subject: Understanding Depression

At some period in our lives, many of us suffer some degree of depression because of various physical and emotional stresses that are a part of adult life. We suffer losses of loved ones and friends, disappointments in our relationships and careers, as well as enduring financial burdens and physical ailments.

Sometimes we find it difficult to cope under the emotional weight of these typical stresses of adult living and become depressed. This “reactive” depression, a result of a psychologically traumatic event or condition, may require nothing but time and patience, as long as the symptoms do not become too severe or last too long. But when the typical symptoms - sadness of mood, guilt feelings, feelings of worthlessness or hopelessness, difficulty concentrating or making decisions, loss of interest in work or social life, loss of energy, headaches or other physical complaints, sleep disruptions, change of appetite, and decreased sexual drive interfere with your ability to function with daily activities, you may need the assistance of a qualified and compassionate professional to help you find your way out of the depression.

The hormonal upheaval that women often experience during menopause may bring on a severe depression. This kind of depression sometimes requires prescriptive medication. However, dietary changes, proper nutritional upkeep and regular physical exercise produce very positive response.

Some depressions have no specific cause, they simply come on and often persist for many years. Struggling to overcome this kind of disorder of mood usually requires significant time and patience and the help of a qualified professional to provide proper guidance.

Inadequate or improper nutritional intake may also play a significant role in contributing to the development of depression, as well as worsening its symptoms.

NUTRITIONAL AND DIETARY CONSIDERATIONS:

Deficiency of biotin (B vitamin) can cause depression. Although this deficiency usually does not occur in people eating a balanced diet, increased intake may be useful.

Depression occurs commonly in people deficient in folic acid, perhaps because a deficiency of this B vitamin causes low levels of the brain chemical, serotonin, important in maintaining a happy or contented mood.

Your body also requires vitamin B6 (pyridoxine) to produce the mood-elevating brain chemical, serotonin, as well as other brain chemicals important in maintaining a stable, contended mood. Deficiency of this B vitamin could lead to deficiency of these brain chemicals and a worsening of depression. Supplementing this vitamin may be important in overcoming depression.

One of the earliest detectable symptoms of deficiency of vitamin C is depression. Chronic depression, fatigue, and loss of the sense of well-being can occur even with mild deficiency of vitamin C. When mild to moderate deficiency causes depression, people of all ages respond favorably to supplementation with this essential vitamin.

Abnormal levels of magnesium, (whether too high or too low), can increase depression, and for that reason, you may need to consult with your personal physician to determine by blood testing whether your magnesium level is normal. Recommendation: If your level is too high, stop taking any supplements containing magnesium as well as any over-the-counter products, such as Milk of Magnesia and magnesium-containing antacid liquids and tablets. If your levels are low, take Magnesium Aspartate approximately 200 mg. once or twice daily until your levels return to normal.

Interestingly, people who drink large amounts of caffeine (3 to 4 cups of regular coffee per day or more), may exhibit symptoms of depression. Caffeine abuse may actually be a symptom of depression and not a cause. Other studies have shown, however, depressed moods improve with caffeine reduction in as little as a week’s time. If you find that your mood lightens considerably off caffeine, then you should continue to abstain from it, or at least to curtail your intake to a single cup of coffee per day.

Medical studies have shown that the intake of sugar increases depression, fatigue, and moodiness. It is strongly recommended that you eliminate or sharply reduce your intake of all refined sugars, including table sugar, corn syrup, high-fructose corn syrup, molasses, and all products made with these substances for a minimum of 4 to 6 weeks to evaluate your response.

Eating a high-fat diet, especially fats coming from meat, may increase depression. Recommendations: Follow a diet that provides about 30% of your day’s calories in lean protein (choose primarily from poultry, fish, egg white, and dairy products), about 40% of your day’s calories from fruit, low-starch vegetables, rice, and oats, and the final 30% from polyunsaturated fats and oils (about 20%) and fats from animal origin (about 10%).

Food sensitivities or allergies may also play a role in worsening depressive feelings, and when they do, eliminating the culprit foods helps to lift your mood. Recommendations: Because almost any food could be a problem food, you may want to consult an allergy specialist, who can perform skin and blood testing to pinpoint your list of potential allergens.

GENERAL DIETARY RECOMMENDATIONS AND SUGGESTIONS:

Follow a proper diet with plenty of lean protein, sufficient complex carbohydrates and adequate fiber.

Enjoy a cup of Chamomile herbal tea instead of coffee. Chamomile’s soothing qualities make it a wonderful treatment for a depressed mood. Drinking Chamomile tea before bedtime helps assure healthy, restful sleep.

A diet high in sugar makes depression worse. Eliminate or sharply curtail your intake of sugar, corn syrup, high-fructose corn syrup, molasses, and all food products made with them.

Alcohol, like sugar, has a directly hostile effect on one’s mood and stimulates increased symptoms of depression. Eliminate or sharply curtail your intake of alcoholic beverages.

Nutritional Supplement Foundation with Specific Emphasis on Helping to Alleviate Depression and Its Typical Symptoms: