Depression & Diet

ALTERNATIVE THERAPY SEMINAR

Types of Anxiety disorders

Generalized anxiety disorder Obsessive-compulsive disorder Panic disorder Post-traumatic stress disorder Social phobia (or social anxiety disorder)

Mechanism of Anxiety

Over activation of brain neurotransmission and neuronal firing (glutamate/calcium influx)

Under inhibition of brain neurotransmission and neuronal firing (GABA)

Both of them

Definition

Depression is a common mental (mood) disorder.

Characterized by sadness, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, feelings of tiredness, and poor concentration.

Symptoms of depression

Persistently sad, anxious, or "empty" mood.

Feelings of hopelessness. Feelings of guilt,

worthlessness, helplessness.

Loss of interest (anhedonia) or pleasure in hobbies and activities that were once enjoyed.

Insomnia, early-morning awakening, or oversleeping.

Symptoms of depression

Decreased appetite and/or weight loss, or overeating & weight gain.

Fatigue, decreased energy, being "slowed down."

Thoughts of death or suicide, suicide attempts.

Restlessness, irritability. Difficulty concentrating, remembering,

making decisions. Persistent physical symptoms that do not

respond to treatment, such as headaches, digestive disorders, and chronic pain.

Mechanism of depression

The monoamine hypothesis states that depression is caused by a deficiency of monoamines, particularly noradrenaline and serotonin. (NA & 5-HT)

Depression and Diet

Sometimes, when they’re depressed, people eat to help them cope or to make them feel better.

Unfortunately, the foods people turn to have the opposite effect.

Eating junk food when you’re depressed can actually make you feel even worse.

Depression and Diet

Some of the worst culprits are foods that contain large amounts of the following: saturated fat refined sugars heavily processed ingredients Caffeine

Sticking to a healthy diet and making sure that you exercise regularly can help you manage your depression symptoms.

It may even make them go away entirely.

Foods to Avoid

Eating regular meals at regular intervals is the first step of a healthy diet. The next step is picking the right foods.

Main types of food to avoid in depression: Caffeine and Sugary Foods Alcohol and Illegal Drugs

Caffeine and Sugary Foods

Caffeine may be difficult for many people to completely eliminate from their diet.

However, it is good to only have caffeinated drinks in moderation, particularly when you are experiencing depression-like symptoms.

Caffeine can disrupt sleep patterns and make you feel anxious, both of which won’t help your depression.

Caffeine and Sugary Foods

People who drink more than 400 milligrams of caffeine a day, the equivalent of four cups of brewed coffee, should consider cutting back.

Avoiding refined sugar is another way to help your mood.

Sugar may make you feel more energized at first, but it won’t take long for you to crash.

Caffeine and Sugary Foods

Instead, stick with foods that will keep your blood sugar at an even level.

Eating the following foods will give you a steady level of energy: lean protein complex carbohydrates, such as whole grains fruits and vegetables

Alcohol and Illegal Drugs

When you’re feeling depressed, it can be easy to turn to alcohol or other methods of “self-medication.”

You may feel short-term relief, but these substances usually only make things worse.

Alcohol and drugs throw off your sleep cycles, and cause mood swings and anxiety.

Alcohol and Illegal Drugs

If you’re taking any prescription medications, alcohol and drugs can make you experience negative side effects, and they can even stop your medications from working.

Talk to your doctor if you’re having trouble abstaining from drugs or alcohol. They can recommend you to programs that can help you get sober.

Foods that Might Help

Also there are some kinds of foods that might help with depression like: 'Good' Carbs to Boost Mood Omega-3s Vitamin D Selenium

'Good' Carbs to Boost Mood

Eating carbohydrates triggers your brain to release the mood-lifting neurotransmitter serotonin.

So instead of trying to avoid them, eating the right kind of carbs can be a good choice when you’re feeling down.

Stick to whole-grain breads and other healthy carbohydrates.

'Good' Carbs to Boost Mood

Try to stay away from the sugary snack foods, and go for: fruits vegetables foods high in fiber

Omega-3s

The main benefit associated with omega-3s is improved brain function.

However, several studies have shown that foods that have omega-3s can also help you manage your depression symptoms.

Omega-3s

Foods that are good sources of omega-3s include: fish nuts canola oil flaxseed oil nuts dark-green leafy vegetables

Vitamin D

Several studies have shown that people who have deficient levels of vitamin D are more like to experience depression-related symptoms.

You can get vitamin D from the sun, but you can also get it from your food.

Make sure you regularly eat foods containing vitamin D, such as: fish tofu milk

Selenium

Selenium is an element that is essential for good health.

Several studies have suggested a link between selenium deficiencies and depression.

Some additional research studies have indicated that taking selenium may decrease feelings of depression.

Selenium

Selenium can be found in: nuts whole grains beans seafood lean meats

Too much selenium can be toxic, however, so talk to your doctor before taking any selenium supplements.

Depression and Diet

The many physical benefits of maintaining a balanced, healthy diet are well-known.

However, you may not know how those same simple dietary tips can help to elevate mood, energy levels, and an overall sense of well-being.

When you’re feeling depressed, or even negatively affected by a change in the seasons, knowing the right foods to eat can help you overcome those symptoms and keep depression limited.

Thank YouThe End