The cliche "you are what you eat" only tells half the story. The foods and nutrients that you don't eat have a profound effect on your physical and mental well-being. A potassium deficiency, for example, may produce symptoms of chronic fatigue, muscle weakness and clinical depression, reports the Fort Valley State University College of Agriculture, Family Sciences and Technology.
Potassium Deficiency
Potassium, an essential dietary mineral and electrolyte, plays a key role in cellular function. A potassium deficiency, called hypokalemia, may cause fatigue, muscle cramps, digestive disorders and possibly depression. In 2004, the Food and Nutrition Board of the Institute of Medicine established an adequate intake level of 4,700 mg each day. Bulimia, diuretics, dehydration, chronic diarrhea and inflammatory bowel disease deplete your potassium levels. Changing your diet to include potassium and calcium-rich foods while minimizing dietary sodium has a positive effect on mood, Susan Torres reports in a 2008 article published in the "British Journal of Nutrition." Potassium-rich foods include bananas, cabbage, potatoes, orange juice, collard greens, peaches, pears and avocados.
Depression Defined
While some people use the words "depression" and "sadness" interchangeably, they are actually two different conditions. Major clinical depression lasts longer than two weeks and includes symptoms such as fatigue, appetite changes, loss of interest in pleasurable activities, feelings of worthlessness, suicidal thoughts and mental concentration difficulties. The relationship between potassium deficiency and clinical depression presents a "chicken or egg" dilemma for psychologists, doctors and nutritionists, who must determine whether the potassium deficiency caused the depression or the depression altered the eating habits that caused the deficiency.
Dehydration
Dehydration has an adverse effect on metal functioning, the Institute of Medicine Panel on Dietary Reference Intakes for Electrolytes and Water reported in a study published in 2005. The panel noted that dehydration levels of up to 4 percent of body weight impeded cognitive function in 11 subjects. Since dehydration usually results in potassium deficiency, this information leads to the question of whether the dehydration, the low potassium levels or a combination of both impaired the subjects' mental functioning.
Menopause
Depression is one of the 35 symptoms associated with menopause, reports ProjectAWARE, the Association of Women for the Advancement of Research and Education. Menopause may also cause potassium deficiency, advises Rhonda A. Brownbill of the University of Connecticut, Division of Health and Human Development, School of Allied Health. Brownbill and her colleague studied cognitive decline and depression in menopausal women and reported a direct relationship between menopause-related cognitive impairment and diets low in potassium and carbohydrate but high in fat. Their findings were published in a 2004 issue of "BMC Women's Health."
References
- Fort Valley State University College of Agriculture, Family Sciences and Technology: Potassium-rich Foods
- "Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate"; Institute of Medicine (U.S.). Panel on Dietary Reference Intakes for Electrolytes and Water; 2005
- Linus Pauling Insitute; Potassium; Jane Higdon, Ph.D.; February 2004
- "BMC Women's Health"; Cognitive Function in Relation With Bone Mass and Nutrition: Cross-sectional Association in Postmenopausal Women; R.A. Brownbill, et al.; 2004
- ProjectAWARE: 35 Symptoms of Menopause
- "British Journal of Nutrition"; Dietary Electrolytes Are Related to Mood; Susan Torres, et al.; 2008
