People who are depressed feel stuck in the negative corners of life. There are many types and possible symptoms of depression, including loss of interest, lack of pleasure, inability to handle stress, fatigue, body aches, digestive disorders, irritability, sadness and feelings of inadequacy. Some think of death and consider suicide. Alcohol is a depressant; heavy drinkers are at greater risk of depression than nondrinkers. The exact causes of depression are unknown but may be linked to traumatic experiences, brain chemistry imbalances, food intolerance, malnutrition, hypoglycemia and heredity.
Omega-3 Fatty Acids and Protein
Most Americans eat too many omega-6 essential fatty acids (EFA) in highly refined and fried foods. A ratio of 1 to 1 omega-6 to omega-3 fatty acids is ideal for the transmission of nerve impulses and normal brain function. Eating more omega-3 fats, found in salmon, walnuts, flaxseed, hempseed, chia and spirulina, will improve EFA ratios. Omega-3 supplements are a good option.
Dietary sugar and starches increase the risk of hypoglycemia, or low blood glucose, a common cause of depression, according to Phyllis Balch, nutritionist and author of "Prescription for Nutritional Healing." Eating a small high-protein snack every two hours will help stabilize blood glucose. A 1 ounce serving of yogurt, tofu, turkey, raw nuts or string cheese are good choices. These foods also contain tryptophan.
Amino Acids
The brain uses the amino acid tryptophan to produce serotonin. Lack of serotonin is associated with depression and anxiety. Tryptophan or 5-hydroxytryptophan (5-HTP), an alternative form, may cause drowsiness.
The amino acids L-tyrosine and phenylalanine help to raise dopamine and norepinephrine levels, which improve energy and motivation and relieve stress. They work best when taken with vitamins B6 and C.
S-adenosylmethionine (SAMe), a modified form of methionine, is useful even at low doses to treat depression, according to Dr. Eric Braverman, author of "The Healing Nutrients Within." SAMe should be used with caution, however, by those with bipolar disorder.
Niacin
According to Dr. Michael Lesser, author of "The Brain Chemistry Plan," niacin is often effective in depression when taken with a high protein diet. Niacin, sometimes known as vitamin B3 or niacinamide, is made along with serotonin from tryptophan . Supplementing niacin allows the brain to boost serotonin production. Niacin causes an uncomfortable flushing sensation; work up gradually to higher doses. Add a B-100 complex; B vitamins work better together.
St. John's Wort
A popular remedy that has been called "nature's Prozac," St. John's wort actually works more like monamine oxidase inhibitor (MAOI) drugs, according to Balch. MAOI medications used to be first-line depression treatments, but patients had to follow strict dietary restrictions. St. John's wort has no known side effects.
Gluten-Free Diet
According to Balch, some people get relief from depression after eliminating dietary wheat. Gluten intolerance, or celiac disease, is characterized by an abnormal immune reaction to gluten, a protein found in wheat, barley and rye, and it has a strong connection to depression, according to the National Foundation for Celiac Awareness.
References
- "The Brain Chemistry Plan"; Michael Lesser, M.D., 2002
- "Prescription for Nutritional Healing"; Phyllis Balch, CNC, 2004
- "The Healing Nutrients Within"; Eric Braverman, M.D., 2003
