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Depression is not caused by a poor diet, but a link between food
and mood can exist. Sometimes the question is: "Which came first? The chicken
(depression) or the egg (poor diet)?"
We know poor diets
often result from depression. When one becomes depressed, energy level and
drive are much lower than usual. Enthusiasm for most things, including
meals, is lost. Healthy eating practices can suffer as a result.
Undesirable weight loss or weight gain, inadequate vitamin and mineral
intakes, and alcohol excess are too often associated with depression. Most
at risk are elderly adults, those who live alone and those who lack good
social support to help encourage eating despite a poor
appetite.
Can depression be
worsened as a result of some aspects of diet? Questions have been asked
and research has begun to help us better understand relationships. For
example, it is observed that depressed people often crave carbohydrate
foods. Carbohydrate is known to effect the production of seratonin, a
chemical in the brain which effects mood. What is the link? We also know
that certain vitamin deficiencies are associated with
depression.
Might a vitamin
deficiency be the primary cause of some depressions? Not all the answers on diet and
depression are in. But, while research continues, there are some areas of
your diet that you can work on now. Each of the diet recommendations below
are consistent with good health, but may also help improve symptoms of low
energy and mood depressions.
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Carbohydrate |
A
chemical in the brain called serotonin has an important regulatory
effect on a person's mood. Specifically, feelings of well being are
heightened when seratonin is active in the brain. It is thought that
some depressed people have a deficiency of serotonin. A high
carbohydrate diet increased the brain's production of serotonin.
Without knowing it, depressed people may be turning to carbohydrates
in an attempt to improve their mood. While there is no evidence that
eating carbohydrates will cure depression, eating a diet with
adequate healthy carbohydrate
foods can help. |
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B-Complex Vitamins |
Deficiencies in the B
complex of vitamins (especially folic acid, thiamin, riboflavin,
niacin and B6) have been associated with depression. While most
Americans are not deficient in these vitamins, those who suffer from
depression often have poor diets and are, thus, at risk. Alcohol
excess can also lead to deficiencies in these vitamins. It is best
to get these nutrients from your diet. If you decide to take a
supplement, select a multiple vitamin with no more than 100-150% of
the RDAs. Large amounts can pose health risks of their own.
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Alcohol |
Many people
think of alcohol
as something that makes them feel "good", so it's not surprising
that when depressed, many turn to alcohol in an attempt to feel
better. Unfortunately, this is one of the worse things to do.
Alcohol is actually a depressant and can worsen and existing
depression. Too much alcohol can cause deficiencies in the very
vitamins needed for good mental health. If you're suffering from
depression, it is advised that you avoid alcohol
altogether. |
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Essential
Fat |
Too
much fat in anyone's diet is considered a health risk for heart
disease and some cancers. But not enough fat can be a problem for
our mental health. One goal to help manage mood is to eat an
adequate, not excessive, amount of fat. The second goal is to select
the right kinds of fat. Polyunsaturated fats are essential for a
healthy human diet. In western diets, one type of these essential
fats (omega-3
fatty acids) is hard to get unless effort is made to do
so. |
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Caffeine |
Caffeine
may used by people with depression to help increase energy levels.
But, as with alcohol, this dietary measure can backfire. Caffeine
stimulates the nervous system, so too much can keep you from getting
a good night's rest. Even those who claim to fall asleep easily
after a cup of coffee are effected. Caffeine prevents deep, restful
sleep necessary for optimal health and well-being. Over-stimulation
of the nervous system has the potential to raise anxiety levels.
Anxiety and depression often go hand-in-hand, and make recovery more
difficult. |
Several forms of
depression have special nutritional needs identified. People with Seasonal
Affect Disorder (SAD), Premenstrual Related
Depression, Depressed Elderly
Adults and those on Antidepressant Medications may find these specific
diet recommendations helpful.
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