I received a request for some information on how to battle depression. This is a large question which will produce a lengthy answer because in my opinion, true depression is not just one factor alone but rather a multitude of issues that build on one another and cause a state of acute or chronic low feelings. Merriam-Webster Dictionary defines depression as:
(1) : a state of feeling sad (2) : a psychoneurotic or psychotic disorder marked especially by
sadness, inactivity, difficulty in thinking and concentration, a significant increase or decrease in
appetite and time spent sleeping, feelings of dejection and hopelessness, and sometimes suicidal
tendencies c (1) : a reduction in activity, amount, quality, or force (2) : a lowering of vitality or
functional activity.
In other words, depression is a state in which your mind and body are not satiated, in a disconnect, or feeling deflated. Symptoms of this state can manifest themselves in many different ways for different people. So, I will begin by discussing my philosophy on human-beings needing to maintain a balance/equilibrium/chi, then dive into nutritional, and fitness which effect our mood. I will not touch on it because it is too much to cover in one blog post but do not forget how much lifestyle plays into happiness as well. Give your dopamine levels a lift by making healthy lifestyle choices. "Drinking too much, smoking and being overweight are associated with decreased dopamine receptors" -Diana Martinez, M.D., associate professor of clinical psychiatry at Columbia University. On the other hand, a good workout triggers the brain to release positive chemicals that give you a fun-loving and friendly feeling boost.Keep reading after the jump…
My personal life experiences as well as research done on healing, health and happiness via Western medicine and homeopathic and traditional medicine has made it clear that humans are holistic beings. Each of us has a unique complex and intimate mind-body relationship—we cannot simply think of the body as a machine because what it does affects the way we perceive ourselves and vice versa, our state of mind effects our physical ability. For example, 30,000 people ran or walked the Rock ‘n Roll Marathon today (June 06, 2010) in San Diego, Ca. Many of those people were physically ready to complete 13.1mi or 26.2mi but if in the wrong state of mind they may have had a very arduous race. Conversely I met handfuls of people who were not at their peak physical performance before the race but who were excited, motivated, and knew they had the determination to complete the race—and they did with flying colors because they put their mind over their muscles/matter.
I mention this mind-body connection because depression (thought of as a psychological or mind issue) is created and cured through both mind and body. When either the mind or the body is at a disequilibrium the other is greatly affected. Therefore factors such as diet (what you put into your corporeal body), lifestyle (choices you make such as movies, friends, smoking, sitting in the sun v. laying in bed), and physical (getting out for a run, taking a walk every morning, doing yoga) will impact your state of mind. Granted, we are not in control of many outside factors but we are in control of how we choose to respond to them.
Thinking of ourselves as holistic beings lets dive in to ways to improve our state of mind through non-medicinal physical practices.
NUTRITION
Preface: Let your food be your medicine. We cannot rely on manufactured supplements alone! But, if taking supplements make sure they are quality!
*Water—The brain uses electrical energy that is manufactured by the water drive of energy-producing pumps. With dehydration less energy is produced and brain function becomes inefficient—this leads to depression. A body lacking energy fights to maintain brain function first and foremost (otherwise you slip in to a coma) which means energy that would ordinarily be used to give muscles energy is being channeled to the brain and the body slips into chronic fatigue syndrome (CFS)—which is why you don’t want to get out of bed. Drink more water and limit caffeine and table salt intakes.
*B Vitamins—I recommend a good Vit B Complex and an additional B12 supplement:
Choline is a B vitamin that is water soluble, is absorbed through the blood brain barrier and protects and nourishes other chemicals that support memory. You've heard that fish is brain food? Well, fish contains a lot of choline (Fish Oil supplements are a great way to ensure you are getting a good amount). Choline is also found in egg yolks, fermented soy, broccoli, spinach, cabbage, cod, shrimp, crab, yeast, and wheat germ.
Inositol, another part of the B-complex, effects the nervous system. It remarkably effective against depression, panic attacks, and obsessive-compulsive disorder (OCD) in several studies. Click here for a website specific to inositol information. Scroll to the end of this post for a lengthy list of foods that contain good amounts of inositol.
All of the B vitamins are water soluble, meaning they don't last long in your body and must be replaced. Especially notable is B-12 which many people are deficient in. A B-12 deficiency causes slowly progressing and irreversible nerve damage. Even in cases where blood tests do not indicate it, B-12 may be dangerously deficient and can contribute to such problems as mental deterioration, confusion, depression, and other cognitive problems. The best B12 sources are seafood and meats: clams, oysters, muscles, crab, herring, salmon, tuna, ground beef, venison.
Folic Acid is part of the B Vitamin complex and clinical studies abound on how it can relieve depression better than antidepressants alone. Good sources: cooked asparagus, spinach, collards, mustard greens, lentils, seaweed, beets, pinto, black, kidney, and navy beans,
Vitamin D—the Sun vitamin!
Low levels of Vit. D have been shown to increase anxiety and depression. The best form of Vitamin D is Vitamin D-3, the exact same type made in your body by sunlight. So sit in the sun for 15-20 minutes without protection (no sunscreen) to allow your skin to soak it up. After that exposure make sure to protect yourself. Supplements are available…most nutritional physicians recommend between 1000 IU and 1500 IU daily. Be careful with supplements as Vit. D is the vitamin most likely to be toxic if excess is taken. Food sources are: Herring (a serving of fresh and raw offers 1,030 IU or 515% of the Daily recommended intake!), catfish, salmon (pink), shiitake mushrooms, and many milks have Vit. D added.
A few additional notes: An added bonus is that it can lower your chances of certain cancers by 70%! People with inflammatory bowel Syndrome (IBS) may have increased risk of Vit. D deficiency. To maximize absorption get your Vit. D and Vit C. at the same time!
*Essential Fatty Acids (EFAS/Omega 3 and 6)-- Essential fatty acids are the “healthy fats” which have a range of benefits. One being that they aid in the synthesis of serotonin and dopamine (the feel good and satiating hormones in the brain). Flax and Chia seeds, nuts (especially sunflower seeds which have alpha-linolenic acid) are great sources. Others: hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, mustard greens, collards, etc.), canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil, salmon, mackerel, sardines, anchovies, albacore tuna, evening primrose oil, black currant seed oil, chestnut oil, chicken. *High heat, light, and oxygen destroy EFAs, so when consuming foods for their EFA content, try to avoid cooked or heated forms. For example, raw nuts are a better source than roasted nuts. Don't use flaxseed oil for cooking, and never re-use any type of oil.
* Vitamin C and E: Studies indicate that levels of vitamin C are lower in people with depression. This is logical because Vit. C is needed to convert the amino acid, tryptophan, to serotonin. Low levels of vitamin E are also to major depression. Good sources of Vit. C: all peppers, guava, strawberries, kiwi, papaya, grapefruit & oranges, kale, and broccoli. Good sources of Vit. E are: wheat germ (add to baking!), sunflower seeds, almonds, hazelnuts, dandelion greens (raw), spinach, butternut squash, blackberries and kiwi.
*People who get depressed have a high alkalinity. In fact, bipolar types can watch the pH of their urine fluctuate from 5 to 8. Testing your urine's pH is a good idea. Potassium (bananas!) and a shot of apple cider vinegar in the morning actually helps lower your alkalinity (see my post about vinegar for info on apple cider vinegar).
FITNESS
Research shows that a moderate exercise program, three times a week is nearly as effective at relieving depression as antidepressants. Find an activity you love and that is easy—you’ll be more motivate to do it if it isn’t a chore. I encourage everyone begin their day with a walk around the neighborhood, some yoga or simple stretching. Whether it’s tennis, cycling, hiking, surfing, running, playing with your dog or kid (pretty much the same right?), or playing Frisbee if your muscles are moving, you’re breathing deeper, flushing your body, releasing endorphins, getting Vit. D, stimulating yourself, and being proactive. All of these have a huge effect on the physical body but translate to feel good feelings in the brain as well. If it’s completing a run it’s that runner’s high, if it’s going up and down the slide with a kid you’re laughing and smiling. And you’ll sleep better. Your muscles will be tired as will your brain and you will sleep much more soundly leading to feeling better and rested over all. Then you’ll be more motivated to get out and do it again the next day. A healthy cycle will ensue. I could go on to discuss the hormone synthesis and chemical transmissions emitted by exercise which support mental health but I think getting out for a run speaks for itself.
I hope this information has been elaborate enough to be helpful but not too daunting. If you are interested in creating a specific plan for your dietary desires and habits please let me know and I would be happy to create one specifically for you. Remember, let your food be your medicine and we are holistic beings so the mind and body work together in beautiful unity—don’t neglect either or the alternate will fall out of balance. Find your chi.
A good read:
Banana Peppers: Banana Peppers have 35 milligrams of Inositol in every medium sized banana pepper.
Beets: Beets have 21 milligrams of Inositol in every ½ cup serving.
Blackberries: Blackberries have 173 milligrams of Inositol in every ½ cup of blackberries.
Broccoli: Broccoli has 30 milligrams of Inositol in every ½ cup serving.
Cabbage: Cabbage has 95 milligrams of Inositol in every 1 cup serving.
Cantaloupe: Cantaloupe has 355 milligrams of Inositol in every ¼ Cantaloupe.
Carrots: Carrots have 48 milligrams of Inositol in every 1 cup serving.
Cauliflower: Cauliflower has 95 milligrams of Inositol in every ¼ head serving.
Eggplant: Eggplant has 84 milligrams of Inositol in every ½ cup serving.
Grapefruit: Grapefruit has 398 milligrams of Inositol in every grapefruit.
Green Beans: Green Beans have 193 milligrams of Inositol in every ½ cup serving.
Honeydew Melon: Honeydew Melon has 92 milligrams of Inositol in every ¼ Melon.
Lima Beans: Lima Beans have 170 milligrams of Inositol in every ½ cup serving.
Limes: Limes have 194 milligrams of Inositol in every lime.
Mandarin Oranges (Canned): Canned Mandarin Oranges have 149 milligrams of Inositol in every ½ cup serving.
Mushrooms: Mushrooms have 17 milligrams of Inositol in every 7 mushrooms.
Mustard Greens: Mustard Greens have 42 milligrams of Inositol in every 1 serving.
Peas: Peas have 80 milligrams of Inositol in every ½ cup serving.
Potatoes: Potatoes have 29 milligrams of Inositol in every medium sized potato.
Spinach: Spinach has 27 milligrams of Inositol in every ½ cup serving.
Squash: Squash has 66 milligrams of Inositol in every ½ cup serving.
Sweet Potatoes: Sweet Potatoes have 66 milligrams of Inositol in every medium sized potato.
Tomatoes: Tomatoes have 46 milligrams of Inositol in every small tomato.
Tomato Juice: Tomato Juice has 57 milligrams of Inositol in every ½ cup serving.
Turnips: Turnips have 46 milligrams of Inositol in every ½ cup serving.
Sources:
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