Depression is unfortunately a very common mental disorder, with an estimated 1 million Australians affected each year. The good news is that depression is treatable, and there are many effective treatments available. Additionally, we are now beginning to understand the significant role that diet plays in the onset, severity and duration of depression, providing another avenue for preventing and reducing depression symptoms.
Some of the key nutrients linked to depression are:
Glucose
Our brain and nervous system run on glucose for fuel. An imbalance in the supply of glucose to the brain can cause symptoms of depression. Consuming a regular supply of glucose from carbohydrate foods is recommended. Healthy carbohydrate choices include wholegrains, fruits, starchy vegetables and lentils and legumes.
Essential Fats
60% of our brain is made up of fat, and these fats are always being replenished. If we don't consume enough essential fats in our diets, our replacement brain cells won’t contain adequate amounts of fat, thereby affecting brain function. Essential fats come from foods such as fish, nuts, seeds, olive oil and avocado.
Amino Acids
Amino acids are needed to create our neurotransmitters including serotonin (our feel-good hormone). It makes sense, then, that if we don’t consume enough amino acids, we won’t make enough serotonin and won’t feel good. Amino acids come from protein foods such as meat, chicken, fish, eggs, dairy, nuts and seeds and legumes and lentils.
B Vitamins
A deficiency of B vitamins has been linked to fatigue (both mental and physical), depression and poor stress tolerance. B vitamins are water-soluble, so they rapidly pass out of the body. Therefore, you need a regular supply of B vitamins throughout the day. Foods containing B-vitamins include leafy greens, meat, poultry, dairy products, legumes and seeds.
So, how do we put this information into practical dietary changes? Here are my recommendations:
Each day, incorporate the following:
Carbohydrate foods every 3-4 hours during the day
1/3 cup of nuts and seeds. Suggestions for how to do this include snacking on raw nuts/seeds, adding seeds to salads or stir fries or using nut or seed butters as a spread.
2 serves of protein foods. 1 serve of protein is approximately the size of a deck of cards.
Leafy greens at lunch and dinner (such as spinach, kale, broccoli, lettuce, celery and cabbage)
Additionally:
Cook in olive oil
Consume fish 3 times per week
Add avocado to sandwiches, salads, and as a topping on crispbread
Depression can happen to anyone, and you don’t have to face it alone.
If you or someone close to you is in distress or immediate danger, call 000.
For 24/7 counselling support, the following services may help:
Lifeline: 13 11 14
Beyond Blue: 1300 22 4636
Suicide Call Back Service: 1300 659 467
Kids Helpline: 1800 55 1800
MensLine Australia: 1300 78 99 78
If you ddon't feel you can call any of the above services, you can also:
Talk to someone you trust
Contact your GP, a counsellor, psychologist or psychiatrist
Visit a hospital emergency department
If you found this information helpful, you may be interested in reading my other articles:
Lastly, if you would like to know more about how food can help you feel happier and healthier, book in for a free introductory call today.