Foods to help with depression

Hi. I was wondering if anyone had any suggestions about diets that can help with depression? Specifically symptoms of concern are memory and concentration.

Thanks.

Grant

Tags: concentration, depression, memory

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Permalink Reply by Cindy Kelly on March 3, 2008 at 11:01pm: Hey Grant.....check out the blog archives. I wrote a 3 part post called Nutrition and Mental Health. That should get you started.
There is SO much you can do through diet to help with depression. There are specific foods, supplements and herbs that can be really helpful!

Permalink Reply by Erica on March 4, 2008 at 7:13am: Grant you asked my question...right down to the memory issue. Can anyone suggest how and where to get started with all the info? Cindy I read those postings and they are helpful, I just don't know where and how to begin implementing the change. It's hard to be motivated when there's depression!

Permalink Reply by Cindy Kelly on March 4, 2008 at 7:51am: Did any of those particular descriptions fit you? Were there any categories that sort of stood out for you or rang true?

Permalink Reply by Sarah Copland on March 4, 2008 at 12:33pm: Hi there, I would be happy to introduce you to the nutritional cleansing products that I have been using. I have never felt better in my life. Do you like chocolate? We have HEALTHY chocolate..it is amazing... is full of amino acids and vitamins that actually cross the brain barrier and FEED the brain. You can go to www.isadelight.com to find out more info about that particular product. Let me know if you would like to find out more information about some of the other products we have. I would be happy to help you. I know how depilitating depression can be.

Permalink Reply by Erica on March 4, 2008 at 12:50pm: Hmmm...a little skeptical about "products" that can do so much. However, I do love chocolate.

Permalink Reply by Audrey on March 4, 2008 at 12:52pm: Hi Grant & Erica,
Carbohydrates are known to raise levels of tryptophan in the brain, which is an amino acid that processes serotonin, the feel-good neurotransmitter. Carbs must be COMPLEX, not simple (think whole grains, vegetables, fruit, beans&legumes).

Essential Fatty Acids aid in the transmission of nerve impulses
5-HTP also helps increase the body's production of serotonin - but you should not take this in combo with other antidepressants.
B-complex vitamins are also very helpful to improve the body's ability to deal with the effects of stress, reducing anxiety and supporting normal brain functions.
Gingko Biloba helps improve circulation, and is known to help improve memory.
Avoid artificial sweetners and intake of supplements with phenylalanine
Avoid trans fats and deep fried foods, and junk food - clogging of the arteries leads to sluggishness, fatigue, and reduces circulation including to the brain.
Avoid simple sugars - leads to sugar highs and lows and constant fatigue - same with caffeine.

Aside from nutrition, I can't emphasize enough the importance of EXERCISE. Of course I'm assuming you aren't already doing so, perhaps you are... but I am speaking from experience. I was very depressed for many years, taking antidepressants that only helped mildly. Finally I got off my rump and started working out, and honestly, it is the closest thing to a cure that I have found. Start gently, but when you're able, push yourself a little, a little bit at a time - get yourself breathing a little heavier, and sweating a little more - as you get fitter you can do more.

Permalink Reply by Cindy Kelly on March 4, 2008 at 1:01pm: Well said Audrey :)
The only thing I would add is that we need ample protein to ensure enough tryptophan in the first place. The Carbs allow the the tryptophan to cross the blood brain barrier.
Of course we have to be able to fully digest and assimilate these things for them to be of any help. That is another topic of discussion.....

Permalink Reply by Erica on March 4, 2008 at 4:39pm: Thank you Audrey for all of the information....I'm sorry that I'm just a regular foodie (please be patient), so a lot of the medspeak and lingo is not known to me. I guess I will have to do some investigation. Perhaps in the meantime you could let me know what 5-HTP is?
My doctor recommended the exercise, which I've just started to do...my diet is very good (I think). However, I do overdue the caffeine. Your advice was good and straightforward. Thanks again.

Permalink Reply by Audrey on March 4, 2008 at 4:46pm: Hi Erica,

5-htp is a natural supplement (5-hydroxtryptophan) that boosts the body's production of serotonin (and is a precursor to the hormone melatonin that helps regulate sleep as well). The body naturally makes it from tryptophan; supplementation can help boost levels and thereby boost serotonin. Here's some more info about it:

http://altmedicine.about.com/cs/herbsvitaminsad/a/5HTP.htm

Permalink Reply by K on March 4, 2008 at 11:03pm: Hello All

I'm new here and this topic is one I am passionate about as I have unlocked many mysteries around diet and depression for myself and had tremendously positive results which I'm happy to share.
Firstly, Exercise, exercise, exercise! Even when you don't feel like it, get up and go for a long walk. If you can do more, than better. Get in a minimum of 30 min of cardio activity 7 days a week, even if it is a simple as walking up the stairs in your house or apartment building. If you can do more, even better. But make this a non-negotiable for you. And when you do it on the days when you would rather die than do it, be sure to look yourself in the mirror afterwards and say "well done you!"

Don't get lost in the sensory overload of information out there on supplements. Keep it simple. And before taking anything go to your pharmacist and ask them to check the book of contraindications. If you are taking any antidepressant do not take 5-HTP, SamE, Valarian Root, St. John's Wart, and be very careful about taking cough medicine with dextromothorphane in it. Vitamine B complex is important but it must be combined with Folic Acid to be properly absorbed so get the combo. Take Omega 3 NOT Omega 6, that means Fish Oil not Flax Seed. Omega 6's are inflammatory. Take a minimum of 1000mg of vitamin D/day.

Food wise, again, keep it simple. Many people think they are 'eating healthy' because the marketing behind food these days is always one step ahead of us. Toss out anything that contains simple sugars, starting with all those cereals claiming to be healthy, or filling. Oatmeal is all you need, slow cooking oats, from a bulk store. Sweeten them with maple syrup (pure) or agave syrup. Complex sugars. Throw out all "white stuff", white flour, rice, potatoes. If you like chocolate, great...one ounce a day, 70% dark. Eat mostly fruits and vegs., eat the "rainbow" of colours....lots of leafy greens. And lean protein. Make carbs complex only, brown/wild rice, sweet potatoes, bulgar, spelt flours, lots of WHOLE GRAINS, not WHOLE WHEAT. And look for sugar. Remember, sugar is a natural ingredient so don't fall for "all natural". If you can by something in its unsweetened form do so and sweeten it yourself.

Don't do the Master cleans or any of those fad detox things. This is not the time to be shocking your system.

Avoid alchol as much as possible, and of course, limit your caffeine to 2 coffees a day.

Hope some of that helps!

Permalink Reply by Erica on March 5, 2008 at 12:04am: Hi K,
That's a lot of exercise and I have a feeling that if I did that sort of intensity I would feel better. You're pretty motivational too- want to come work out with me!? Btw, the words 'die" and 'exercise" are words that I often pair together. Anyway, I totally eat all that good stuff. I really am pretty progressive in my eating and food choices (really surprising considering how I feel some days). I like good food. However, I have to admit that caffeine and alcohol and fish oils are not things that I control or use as I should. So, I'm starting to get it....I know where I can improve...it's getting clearer....

Permalink Reply by Cindy Kelly on March 13, 2008 at 7:33pm: That's all great advice K....I just want to mention one more thing:
Fish and flax oils are both omega 3's. So the same benefits can be found from both, although fish is more usable for anyone who may not have optimal digestion. Also, although it is more rare, some people are actually deficient in omega 6's as well.......they can't convert to GLA. Evening Primrose Oil is a good supplement for omega 6 as it is purely GLA and doesn't need any conversion by the body. So it's best to supplement with a blend of omega's unless you know for sure that someone is truly only deficient in omega 3's.