Depression can be caused or heightened by a variety of factors characterized as either external or internal. External influences are circumstantial and pass over time while internal influences are harder to recognize, including chemical imbalances and our body's nutritional state. With some knowledge and a bit of will power, you can control the foods you ingest and bring a smile to your face.
How Your Body Works
Your body is a sensitive balance of acidic and alkaline substances, about 30 and 70 percent respectively, and is constantly working to maintain a healthy equilibrium. Processed, deep fried, and fast foods have a high acidic level which depresses our thyroid function requiring our body to steal minerals from other body systems in order to neutralize. Other sources of acid are skin and hair care products; stress is the biggest cause. A weakened thyroid just perpetuates the problem, slowing down your metabolism and digestion causing acid to build up at a quicker pace. A high acid level prohibits serontonin production -- the chemical responsible for our moods. Therefore when our acidity levels rise, we begin to feel stressed, anxious, and depressed.
“Happy Foods” To Chow Down On
Omega 3 Fatty Acids
Helps build your brain’s neural connections and the receptor sites for neurotransmitters, resulting in an increase in your level of serotonin. Foods high in Omega 3 include nuts and seeds, oily fish such as tuna or salmon, avocado, dark green vegetables, and extra virgin olive oil.
B Vitamins
Cannot be stored in our bodies and are killed by refined sugars, alcohol, and caffeine, making it necessary to include them in our daily diet. B vitamins affect systems differently, but in general they are a key factor in providing energy for the brain and processing amino acids. To obtain a sufficient daily intake you should consider taking a vitamin supplement in addition to eating foods rich in vitamin B complex.
Amino Acids
5-Hydroxy Tryptophan, made from the amino acid tryptophan, is crucial in boosting your serotonin levels. This can be found in protein-rich foods such as fish, meat, beans and eggs.
Chromium
Is responsible for maintaining a stable blood-sugar level, as insulin is unable to function properly without it. Foods rich in chromium include onions, broccoli, tomatoes, romaine lettuce and grape juice.
“Unhappy Foods” To Avoid
Refined Sugars & Refined Carbohydrates
They not only provide very little nutritional value, but your body requires plenty of vitamin B to convert them into energy. Avoid processed foods such as white bread, pasta and rice; as well as foods with fructose, white sugar and maple syrup. Refined sugars also deflect the supply of chromium.
Saturated Fats
Inhibit neurotransmitters, limiting circulation to the brain. Some things to avoid are processed or fatty meat, bacon, sausage, egg yolks, whole-milk dairy products, processed grain products, hardened fat/oils and hydrogenated vegetable oil.
Aspartame, Nutrasweet, Artificial Sweetners
This causes an increase in certain amino acids in the central nervous system that results in a decrease in tryptophan.
Being Balanced
Through research and awareness you can find a healthy diet that satisfies your body's needs, but in doing so you will discover some foods contain both necessary nutrients and toxins. You should not avoid these foods but approach with the attitude, "Everything In Moderation!"
References:
Food For The Brain -- Depression
The Top Five Foods For Beating Depression
Elizabeth Hatt - Where do I start? Entering college I thought: "Accounting is a good career." So I studied Accountancy, and upon graduation I took a job ...
