Mistake #1 - Not getting enough protein
- The best natural way to raise serotonin levels is to get more
protein. Basically, the protein that we get from the food that we eat
gets broken down into the amino acids that are required to create the
body's proteins. It is these proteins that are used to create
neurotransmitters. Many of these amino acids are referred to as
essential amino acids, meaning we can only get them from food. Our
bodies cannot make essential amino acids by themselves. It is important
to get the recommended daily amount of protein, and it's important to
get this protein throughout the day. A person cannot eat one 12-ounce
steak at dinner and get all the protein he or she needs. Basically,
there is too much protein in that single meal for the body to
successfully break down, so much of it gets metabolized as sugar. We
actually need approximately 30-35% of the daily recommended amount of
protein at each of our three meals (or to plan protein-based snacks
throughout the day).
There are several neurotransmitters implicated in depression: serotonin is the one more commonly influenced by antidepressant drugs, but dopamine, norepinephrine, and epinephrine have all received attention as potential causes of depression. All of these neurotransmitters are created using different essential amino acids. So, for example, serotonin comes from Tryptophan. Tryptophan is found in cottage cheese, milk, lean meats, eggs, dairy products, turkey, brown rice, nutritional yeast, soy products, nuts (particularly peanuts and almonds), seeds, and Spirulina (an algae high in protein). Meanwhile, apples, bananas, beets, chicken, cheese, cottage cheese, eggs, fish (especially mackerel, salmon, striped bass, rainbow trout, halibut, tuna, and sardines), watermelon, wheat germ, beans and legumes all potentially get broken down to help us create dopamine and/or norepinephrine.
Mistake #2 - Having an imbalance of Omega-3's and Omega-6's & Omega-9's - The typical American diet is a major problem for people who are depressed in this country. It is made up of too much fried food, too many simple carbohydrates, too many grain-fed animals, and too many processed foods, which often contain some kind of hydrogenated oil. All of these things lead to an overabundance of Omega-6's and Omega-9's. It is important to have a 4 to 1 balance of Omega-6's & Omega-9's to Omega-3's. The typical American diet has a balance of 15 Omega-6's to 1 Omega-3. It is crucial that we shift some of our eating habits to include fish (particularly the small fish, like anchovies and sardines and fatty fish, like salmon), flax seed oil, and oil made from algae AND to take an Omega-3 supplement. This is particularly true if you are depressed.
The myelin sheath acts as an insulator for the neurons in our brains. It provides protection and allows for greater speed of transmission and thus efficiency of neural communication. The myelin sheath is 70% fat. Getting the appropriate amount of Omega-3's has been found to help people with ADD/ADHD, depression, anxiety disorders (including social anxiety, generalized anxiety, and obsessive-compulsive disorder), anger outbursts, poor memory, and fatigue (or low energy).
Mistake #3 - Not getting enough fruits, vegetables and whole grains - The complex carbohydrates that are available in fruits, vegetables, legumes and whole-grain products help boost and sustain serotonin levels without the spikes in blood sugar levels that are created by eating simple carbohydrates. These complex carbohydrates are important for the body. They aid in digestion and help stabilize blood sugar. These foods are low on the Glycemic Index (GI) and they retain their fiber and phytonutrients.
Some examples of simple carbohydrates, and thus foods to cut down on are sugar, corn syrup, sodas, candy, cake, breads (all baked goods made with white flour), white pasta, and most packaged cereals. These foods will boost serotonin levels, but only for a very short time. They can lead to a crashing feeling when you become hungry again, and can stress the adrenal glands, which over time can lead to fatigue and depression. Replace some of these foods with fruits, vegetables, legumes and whole grains.
Mistake # 4 - Not getting enough aerobic exercise - More and more research is examining the effects of aerobic exercise on brain health, particularly on its ability to enhance cognitive function and its beneficial influence over our capacity to lay down new memories. These effects have been particularly noticeable as people age, which is when we typically notice a decrease in cognitive function and the possibility of Alzheimer's becomes a serious concern.
The hippocampus is one the brain areas vital to laying down new memories, and it has been discovered that this part of the brain is typically smaller in people who are depressed. So, intense aerobic exercise proves to be especially important for people who are depressed. Studies have found that people who are depressed and who begin to do aerobic exercise at least three times a week lowered their depression scores. In one 2007 study, 41% of depressed people achieved complete remission after 4 months of starting an exercise program. Other studies have found that depressed people who quit their exercise program were one and half times more likely to become depressed again. We see a benefit from intense aerobic exercise for people with just about any kind of mental struggle, including ADD/ADHD and various types of anxiety. Aerobic exercise generally boosts blood flow to the brain, calming the areas of the brain that are overactive in people with depression and various types of anxiety and energizing the areas of the brain that are underactive in people with ADD/ADHD.
Mistake #5 - Drinking alcohol - One of my favorite quotes from the Simpsons' creator Matt Groening (and there are many to choose from) is when Lenny is sitting in the bar with Carl and Homer and he says, "There's nothing like a depressant to chase the blues away." This is apparently accurately portraying the way most people think.
It is true that when we are drinking we feel less social anxiety, and our troubles seem farther away for the moment. However, basically what we are doing when we drink alcohol is unnaturally raising our brain's interpretation of its GABA (gamma-aminobutyric acid) levels. GABA is an inhibitory neurotransmitter that can help a person to feel less stress. It also lowers activity globally around the brain, including the prefrontal cortex, which can be too low in certain depressed people (those who see symptoms of ADD/ADHD with their depression). GABA also lowers brain activity in the areas of the brain that can be overactive in people who are depressed, so while drinking the alcohol, a depressed person can feel better. But, alcohol is a central nervous system depressant! The problem with relying on this unnatural method of raising the brain's interpretation of its GABA levels is that the brain learns that it does not have to produce so much GABA on its own. This is why when people who drink too much try to quit, they find themselves irritable and impatient. Not feelings that would help someone with depression.
Mistake #6 - Ignoring Iron levels - Low iron levels limit oxygen delivery to cells and this can lead to fatigue. Many people are anemic, even if only slightly. It's not something that a physician would measure at every checkup, and yet, if you have depression, it may be necessary to boost those iron levels. Keep in mind that too much iron is toxic to the system. The best thing to do is to make sure you are eating foods with an adequate amount of iron. Additionally, if you have the type of depression that is coupled with fatigue, have your iron levels checked by a doctor, letting him or her know about the fatigue and depression.
Some good examples of food sources for obtaining iron include meat, fish and poultry (for heme Iron), and fruits, vegetables, dried beans, nuts and grains (for non-heme iron - or iron-enriched foods)
Meat proteins and vitamin C (ascorbic acid) help our bodies to absorb iron, so oranges, grapefruits, tomatoes, broccoli, and strawberries all help with iron absorption, because of their high levels of vitamin C. Plus, eating meat, poultry and fish sources helps you to obtain the iron in the first place and helps your body to absorb it.
Mistake #7 - Not getting the appropriate amount of B vitamins - It has been hypothesized that several of the B vitamins can contribute to our sense of well-being. For instance, thiamin (vitamin B1) appears to increase general feelings of well-being, and folic acid (vitamin B9) seems to improve responses to antidepressant medications. A good B-complex supplement daily will supply you with what you need. It also appears as if Vitamin B6 (pyridoxine) is required for the synthesis of the neurotransmitters serotonin and norepinephrine AND for myelin formation. (However, vitamin B6 is a tricky vitamin to supplement with, because too much of this vitamin, like getting too much iron, can be toxic over time.) In fact, the founder of Alcoholics Anonymous originally wanted to include vitamin supplements in his program. He found relief from his depression by using vitamin B3 (niacin) and wrote three papers about this vitamin. In addition, vitamin H and Choline have been shown to react with B vitamins for better absorption.
As with the previous vitamins and minerals, there are good, healthy food sources for obtaining B vitamins, including fortified breads, cereal grains, legumes, carrots, spinach, peas, potatoes, milk, cheese, eggs, fish, liver, meat, nuts, and bananas.
There are several neurotransmitters implicated in depression: serotonin is the one more commonly influenced by antidepressant drugs, but dopamine, norepinephrine, and epinephrine have all received attention as potential causes of depression. All of these neurotransmitters are created using different essential amino acids. So, for example, serotonin comes from Tryptophan. Tryptophan is found in cottage cheese, milk, lean meats, eggs, dairy products, turkey, brown rice, nutritional yeast, soy products, nuts (particularly peanuts and almonds), seeds, and Spirulina (an algae high in protein). Meanwhile, apples, bananas, beets, chicken, cheese, cottage cheese, eggs, fish (especially mackerel, salmon, striped bass, rainbow trout, halibut, tuna, and sardines), watermelon, wheat germ, beans and legumes all potentially get broken down to help us create dopamine and/or norepinephrine.
Mistake #2 - Having an imbalance of Omega-3's and Omega-6's & Omega-9's - The typical American diet is a major problem for people who are depressed in this country. It is made up of too much fried food, too many simple carbohydrates, too many grain-fed animals, and too many processed foods, which often contain some kind of hydrogenated oil. All of these things lead to an overabundance of Omega-6's and Omega-9's. It is important to have a 4 to 1 balance of Omega-6's & Omega-9's to Omega-3's. The typical American diet has a balance of 15 Omega-6's to 1 Omega-3. It is crucial that we shift some of our eating habits to include fish (particularly the small fish, like anchovies and sardines and fatty fish, like salmon), flax seed oil, and oil made from algae AND to take an Omega-3 supplement. This is particularly true if you are depressed.
The myelin sheath acts as an insulator for the neurons in our brains. It provides protection and allows for greater speed of transmission and thus efficiency of neural communication. The myelin sheath is 70% fat. Getting the appropriate amount of Omega-3's has been found to help people with ADD/ADHD, depression, anxiety disorders (including social anxiety, generalized anxiety, and obsessive-compulsive disorder), anger outbursts, poor memory, and fatigue (or low energy).
Mistake #3 - Not getting enough fruits, vegetables and whole grains - The complex carbohydrates that are available in fruits, vegetables, legumes and whole-grain products help boost and sustain serotonin levels without the spikes in blood sugar levels that are created by eating simple carbohydrates. These complex carbohydrates are important for the body. They aid in digestion and help stabilize blood sugar. These foods are low on the Glycemic Index (GI) and they retain their fiber and phytonutrients.
Some examples of simple carbohydrates, and thus foods to cut down on are sugar, corn syrup, sodas, candy, cake, breads (all baked goods made with white flour), white pasta, and most packaged cereals. These foods will boost serotonin levels, but only for a very short time. They can lead to a crashing feeling when you become hungry again, and can stress the adrenal glands, which over time can lead to fatigue and depression. Replace some of these foods with fruits, vegetables, legumes and whole grains.
Mistake # 4 - Not getting enough aerobic exercise - More and more research is examining the effects of aerobic exercise on brain health, particularly on its ability to enhance cognitive function and its beneficial influence over our capacity to lay down new memories. These effects have been particularly noticeable as people age, which is when we typically notice a decrease in cognitive function and the possibility of Alzheimer's becomes a serious concern.
The hippocampus is one the brain areas vital to laying down new memories, and it has been discovered that this part of the brain is typically smaller in people who are depressed. So, intense aerobic exercise proves to be especially important for people who are depressed. Studies have found that people who are depressed and who begin to do aerobic exercise at least three times a week lowered their depression scores. In one 2007 study, 41% of depressed people achieved complete remission after 4 months of starting an exercise program. Other studies have found that depressed people who quit their exercise program were one and half times more likely to become depressed again. We see a benefit from intense aerobic exercise for people with just about any kind of mental struggle, including ADD/ADHD and various types of anxiety. Aerobic exercise generally boosts blood flow to the brain, calming the areas of the brain that are overactive in people with depression and various types of anxiety and energizing the areas of the brain that are underactive in people with ADD/ADHD.
Mistake #5 - Drinking alcohol - One of my favorite quotes from the Simpsons' creator Matt Groening (and there are many to choose from) is when Lenny is sitting in the bar with Carl and Homer and he says, "There's nothing like a depressant to chase the blues away." This is apparently accurately portraying the way most people think.
It is true that when we are drinking we feel less social anxiety, and our troubles seem farther away for the moment. However, basically what we are doing when we drink alcohol is unnaturally raising our brain's interpretation of its GABA (gamma-aminobutyric acid) levels. GABA is an inhibitory neurotransmitter that can help a person to feel less stress. It also lowers activity globally around the brain, including the prefrontal cortex, which can be too low in certain depressed people (those who see symptoms of ADD/ADHD with their depression). GABA also lowers brain activity in the areas of the brain that can be overactive in people who are depressed, so while drinking the alcohol, a depressed person can feel better. But, alcohol is a central nervous system depressant! The problem with relying on this unnatural method of raising the brain's interpretation of its GABA levels is that the brain learns that it does not have to produce so much GABA on its own. This is why when people who drink too much try to quit, they find themselves irritable and impatient. Not feelings that would help someone with depression.
Mistake #6 - Ignoring Iron levels - Low iron levels limit oxygen delivery to cells and this can lead to fatigue. Many people are anemic, even if only slightly. It's not something that a physician would measure at every checkup, and yet, if you have depression, it may be necessary to boost those iron levels. Keep in mind that too much iron is toxic to the system. The best thing to do is to make sure you are eating foods with an adequate amount of iron. Additionally, if you have the type of depression that is coupled with fatigue, have your iron levels checked by a doctor, letting him or her know about the fatigue and depression.
Some good examples of food sources for obtaining iron include meat, fish and poultry (for heme Iron), and fruits, vegetables, dried beans, nuts and grains (for non-heme iron - or iron-enriched foods)
Meat proteins and vitamin C (ascorbic acid) help our bodies to absorb iron, so oranges, grapefruits, tomatoes, broccoli, and strawberries all help with iron absorption, because of their high levels of vitamin C. Plus, eating meat, poultry and fish sources helps you to obtain the iron in the first place and helps your body to absorb it.
Mistake #7 - Not getting the appropriate amount of B vitamins - It has been hypothesized that several of the B vitamins can contribute to our sense of well-being. For instance, thiamin (vitamin B1) appears to increase general feelings of well-being, and folic acid (vitamin B9) seems to improve responses to antidepressant medications. A good B-complex supplement daily will supply you with what you need. It also appears as if Vitamin B6 (pyridoxine) is required for the synthesis of the neurotransmitters serotonin and norepinephrine AND for myelin formation. (However, vitamin B6 is a tricky vitamin to supplement with, because too much of this vitamin, like getting too much iron, can be toxic over time.) In fact, the founder of Alcoholics Anonymous originally wanted to include vitamin supplements in his program. He found relief from his depression by using vitamin B3 (niacin) and wrote three papers about this vitamin. In addition, vitamin H and Choline have been shown to react with B vitamins for better absorption.
As with the previous vitamins and minerals, there are good, healthy food sources for obtaining B vitamins, including fortified breads, cereal grains, legumes, carrots, spinach, peas, potatoes, milk, cheese, eggs, fish, liver, meat, nuts, and bananas.
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