DEPRESSION

(back to nutrition facts A to Z menu)

What is Depression?

Nearly one in four individuals experience some degree of clinical depression or mood disorder in their lifetime.  As with most diseases, a general approach to the whole individual must be undertaken, and this is obviously beyond the scope of this page.  However, organic factors which may contribute to depression might include nutrient deficiency or excess, medication, recreational or other drugs, solvents including those in the workplace, candidiasis, alcohol, caffeine, nicotine, hypoglycaemia, hormonal imbalance, allergy, heavy metal toxicity, other toxicity.

Some people become more depressed in the winter months, when the days are shorter and darker.  This type of disorder is known as ‘seasonal affective disorder (SAD).  Special light boxes and full spectrum light bulbs are available to help with this condition.

Nutrition Facts & Diet Advice for Depression

	Foods greatly influence the brain’s behaviour.  Poor diet, especially constant snacking on junk foods, is a common cause of depression, as the brain chemicals called neurotransmitters which are influenced by what we eat, are linked to our mood.
	Many nutrients are involved in brain function, and hormone function which also influences how we feel.  Therefore a generally healthy diet, plus extra supplementation, will be helpful for many people suffering from depression.
	Generally, eat plenty of vegetables, raw and lightly cooked, some fruit, brown rice, millet, beans, lentils, soya, skinless chicken and especially turkey.  Salmon is also particularly beneficial.
	Avoid sugar and alcohol as much as possible, and also white flour and white rice.  These use up about 15 of your vitamins and minerals which you need to keep your mood balanced, and they give you no nutrients to speak of, so very soon you’ll be in a situation of nutrient-deficit.  They also give you a quick ‘high’, followed by a low when you feel even more tired and depressed.

Other Suggestions for depression

 

	Investigate food allergies and sensitivities.
	Have a hair mineral analysis carried out to rule out heavy metal toxicity.  A nutritional consultant can organise this for you.
	Also check for under-active thyroid gland.  If a blood test comes back ‘normal’, consult a qualified nutritional therapist. There are other ways of checking for thyroid function (see thyroid functions)
	Get plenty of light and do some form of vigorous exercise most days.  If you don’t have a gym available, you can get some exercise videos or just dance wildly to some Rock and Roll music.  During exercise, the brain produces painkilling chemicals called endorphins and enkephalins.  These, when released in response to exercise also produce a natural ‘high’.  Most people who exercise regularly say that they feel really good afterwards, so exercise may be the best way to get rid of depression for many people.
	Consider the possibility of some ‘coaching’ or NLP (neuro-linguistic-programming).  If there is no-one available locally, contact a Professional Life Coach, e.murdoch@virgin.net who will speak with you on the telephone wherever you are, or even via e-mail.

Health Supplements for Depression

These health supplements may help to alleviate depression

 (click on health supplement to go there)

	Multivitamin and mineral (e.g. VM75 from Solgar)
	1 x Vitamin B Complex (Biocare)
	1 x L-Tyrosine 500mg Solgar (do not take if taking an MAO inhibitor drug)
	2 x Liver Detox (from Nutri Ltd)
	3 teaspoons Higher Nature Lecithin (do not take if suffering from manic, bipolar, depression)
	1 x True Food Calcium and Magnesium (Higher Nature).
	Vitamin Ultra C Plus, 1000mg 3 x daily (Higher Nature).
	St John’s Wort - acts in the same way as MAO inhibitors  (if you are taking any other medication, first ask your doctor)