Is your Food Depressing?

At the current moment there are 33, 870, 682 individuals living in Canada. Of those approximately 34 million people, an estimated 8.2% have depression. That may not seem like a lot, but when you break it down, it means that 2,788,000 Canadians are battling depression. What you must ask yourself now, is, where are these estimations coming from? Is 8.2% an accurate number? In my opinion, no. When most studies are conducted, they are done so with statistics and facts- facts that are right there in front of them. In order for the researchers to come up with this number, they must base their data on what they already know- meaning who is already diagnosed with depression, or who is being treated for depression. This number likely does not include all the people who do not seek help, who live with their condition every day.

So, why do so many people, young, old, male, female, the rich, the poor, people from all walks of life experience depression? One reason could be the lack of nutrients we are getting from our diet. North American’s are notorious for poor diets, high in processed and packaged foods, low in fibre, low in nutrients, essential fatty acids, vitamins and minerals. This could play more of a role in depression rates then is realized. The depth of this is more then just a lack of nutrients from the food source- what also needs to be considered is how these foods interact with our biochemical makeup and neurological functioning. An example of this would be an encounter with a stressful situation- say losing your job. If your body is deficient in vital nutrients, your response to stress will be much different then someone who has optimal levels of nutrients and a well balanced lifestyle. What this proposed stress can do to your body and your well-being is endless, and it affects every unique individual differently.

Who is likely to become depressed and why they are depressed is a hot topic of debate, but one thing is certain- food and nutrients most certainly play a very important role in prevention, coping with and combating depression. Although it may seem strange to imagine food as medicine, it undeniably has medicinal properties which are extremely powerful and amazing. Alternative health is a growing industry and people are turning to new methods of healing. Depression in particular is one condition which food as medicine is highly responsive.
In this day and age with everything that we are exposed to, the lifestyle of general society and the pressures we place upon ourselves, it is no wonder so many of Canadians today are battling depression. Hopefully this article will be a means of education for people who feel like their depression is unmanageable, like they have tried everything with no resolution or adverse side effects- that’s the beauty of food, the only side effects are positive, it is cost effective and we need it to survive so we might as well select the best we can obtain. Our health is vital, we need to learn how to heal rather then mask symptoms, if we just camouflage the signs, are we really resolving the root cause? Quick fixes are nice, but they are not the solution. We need to learn and understand that our bodies are our temples, we only get one, treat it as such, not as a rollercoaster.




Omega 3 Fatty Acids

Many studies have looked to the use of essential fatty acids in the treatment of depression. Essential fatty acids, or EFA’s, are the “good” fats- ones the body cannot manufacture, and therefore must be obtained from the diet. Many North Americans today are extremely deficient in EFA’s, this is what has lead researchers to believe that they play such a vita role in mental and mood disorders. Research from Harvard, The Institute of Psychiatry in London, and many other leaders in the field of psychiatry have found that treating depression with Omega 3 fatty acids (a type of EFA’s) produced impressive results. In controlled studies, it was found that the majority of subjects treated with Omega 3s had double the improvement then those on anti-depressant drugs without the side effects. This may be because Omega 3s help to build your brain’s neuronal connections as well as the receptor sites for neurotransmitters; therefore, the more Omega 3s in your blood, the more serotonin (a chemical in the brain that is responsible for our ‘feel good’ emotions) you are likely to make and the more responsive you become to its effects.
The best sources of Omega 3s come from cold water fish like salmon, mackerel or herring. Try adding fish to your diet 3 times a week (think omega 3- 3 times per week). It has been shown that countries who consume more fish in their diet compared to beef or poultry have lowered rates of depression. Remember to always buy organic fish, it has higher nutritional content and is free of undesirable added chemicals. If you are not a fish lover you can obtain Omega 3s from supplementation. One good brand is Carlson’s Cod Liver Oil with low vitamin A. Consume 1-3 capsules per day with meals.


The B’s

B vitamins play numerous roles in the body and are necessary for everything from cellular energy production, metabolism, the health of red blood cells, bodily growth and development, protein breakdown, carbohydrate breakdown, hormone regulation, DNA production and maintenance, and a host of other vital tasks. Needless to say, without the B’s our existence would not be possible!
Studies have shown that individuals who are depressed had low levels of B9 (folic acid), and also high blood levels of the protein homocysteine- when homocysteine is present in the blood it is often a sign that the individual is deficient in B6, B12 and folic acid. Having high levels of homocysteine in the blood is likely to double a woman’s odds of getting depression. On a more positive note, the way to lower homocysteine is with the B’s (B2, B3, B6, B12, B9), zinc and magnesium. Supplementing with folic acid has proven great success for depression treatment; greater improvements have been reported with the use of folic acid compared to anti-depressants- again, without the adverse side effects- another bonus, folic acid or a B-complex is a readily available, affordable supplement which can also improve energy levels, reduce your risk of heart disease and Alzheimer's and can improve concentration.
B-vitamins are found in many whole foods such as dark leafy greens, nuts and seeds, whole grains, beans and legumes, seafood, meat, fruit and vegetables.
The Role of Serotonin

Serotonin is a neurotransmitter, which acts as a chemical messenger between nerve cells found in the brain. Serotonin is responsible for the control of mood, emotions, sleep and appetite, thus it regulates many moods and behaviours. The way serotonin is controlled is through an amino acid called 5-Hydroxy Tryptophan (5-HTP) which is made from another amino acid called Tryptophan. Both of these amino acids can be obtained through the diet from foods rich in protein such as eggs, beans, meat and fish. A lack of tryptophan on its own can make you depressed. Although both amino acids have been shown to have results similar to anti-depressant drugs, 5-HTP is slightly more effective. In fact, one study revealed that depressed patients had greater results when given 5-HTP compared to those who were on SSRI (selective serotonin reuptake inhibitors, a type of anti-depressant drug).

Finally, foods high is sugar are capable of making an individual feel depressed, although their short term effects may make you believe otherwise (a quickly elevated mood, followed by a crash). Sugars are broken down in the body and turned into glucose via carbohydrate metabolism. Glucose is the fuel of the brain, simply speaking- the more you elevate and depress your blood glucose levels the more erratic your mood can become and leave you feeling waves of depression. The brain strongly relies on good sources of steady glucose, without a steady flow you can experience depression, anxiety, blurred vision, fatigue and dizziness. By consuming refined carbohydrates (the bad guys- white bread, pasta, sugar) instead of complex carbohydrates (whole grains, vegetables) you are predisposing the body to depression as well as depleting your important B-vitamins- no wonder people with this form of eating feel depressed!
One of the best ways to manage blood sugar levels is through chromium supplementation. Chromium is a mineral that maintains steady blood glucose levels by controlling insulin (a hormone which is also controlling glucose into the cells from the blood). People who have supplemented with chromium have had an impressive reduction in their depression symptoms. Studies have shown that 7 out of 10 patients who were suffering from a type of depression called atypical depression who were given chromium drastically reduced their depression compared to patients who were given a placebo.

The power of nature in healing treatments is incredible, simple changes that we have control over making can make a world of difference in the way we live our lives, if you or someone you know is suffering from depression please pass this message along, help is closer then most realize and more attainable then is often acknowledge. Healing from the inside is the key to success, healing from the roots is reason for practical and manageable living.

Yours in living PURE ,

Leigh McSwan