There is an intricate connection between mind & body that science is just beginning to uncover. Our thoughts and emotions impact our physical bodies and behaviors. Likewise, our physical health impacts our minds and emotions. Do you know there is a strong link between nutritional deficiencies and depression? When it comes to healing from depression, balancing your body through optimizing nutritional status and reducing stress can ultimately heal your mind.
Depression is complex and may involve psychological issues or trauma, as well as biochemical imbalances and nutritional deficiencies. Seek guidance from a psychiatrist or psychologist to work through the emotional component of this illness. From a nutrition perspective, dietary changes can correct for nutritional deficiencies and provide the vitamins and minerals necessary to nourish the brain.
Optimize Nutrition
Protein. Neurotransmitters (serotonin & dopamine) in the brain are synthesized from amino acids found in protein. The amino acid tryptophan is necessary for serotonin production. The amino acids tyrosine and phenylalanine are required for dopamine production. Focus on adding protein-rich foods to every meal to give your body the basic building blocks it needs to produce your brain’s neurotransmitters. These amino acids are found in protein-rich foods such as: meat, fish, beans, eggs, and seeds.
Fat. The brain is composed mostly of fat (specifically, saturated fat & cholesterol). Dietary fat is important to provide your brain the building blocks it needs to function. Fat also coats, protects and insulates nerves, enabling them to send signals between the brain and the body. Sources of healthy saturated fat include: grass-fed butter, coconut oil and grass-fed meat and sources of unsaturated fat include: olive oil, avocado, nuts & seeds. It is also important to consume enough omega-3 (essential) fatty acids, which are not produced by the body and must be consumed through the diet. The best dietary sources of omega-3 fats are: oily fish (salmon, sardines, mackerel, herring, and trout), chia seeds, walnuts, and flaxseeds. See my other posts: “Why to Eat Fat (Even Saturated!)” and “Anti-Inflammatory Omega-3’s” for more information on types of fat.
B-complex vitamins & Folate. Low blood levels of the B-vitamin folic acid, or high blood levels of the amino acid homocystine (which is a sign that you are lacking in B6, B12, or folic acid), are linked to depressive symptoms. Increase your intake of B vitamins to improve mental health. Vitamin B6 is high in poultry, seafood, and leafy green vegetables. Vitamin B12 is found in animal foods (meat, fish, poultry, eggs, and dairy) and must be taken in supplement form for anyone on a strict vegan diet. Folate has been shown to treat depression and improve effectiveness of antidepressants. Folate is high in leafy greens, beans and legumes.
Vitamin D. This is the only vitamin that can be synthesized from our skin through exposure to sunlight. (Levels of vitamin D drop in most people during the fall and winter months). A healthy dose of sunlight and foods rich in vitamin D have been closely linked with mood elevation and improvements in depressive symptoms. Remember that vitamin D is a fat soluble vitamin and cannot be absorbed without fat in the diet. High vitamin D foods include oily fish and egg yolks.
Magnesium and Zinc. These are important cofactors in the production of neurotransmitters. Magnesium is a mineral touted for its relaxation properties, which can be beneficial for someone under the stress of depression. It is found in leafy greens, seaweed and beans. Zinc is used by more enzymes in the body than any other mineral – it helps DNA repair and produce proteins, controls inflammation, boosts immune function, and activates digestive enzymes for food breakdown. Zinc is high in oysters, beans, nuts, and whole grains.
Iodine and Selenium. These are both necessary for proper thyroid function. The thyroid gland impacts brain function, energy levels, metabolism, and immune response. Low thyroid function has been linked to lethargy and depression. Iodine is extremely high in seaweed and also in shrimp and cod. Selenium, which activates the thyroid hormone, is highest in Brazil nuts.
Antioxidants. High levels of toxic buildup in the body has been linked to depression. Vitamins C, E and glutathione are the body’s antioxidants that work to scavenge free radicals and eliminate them from the body. Glutathione has the most significant antioxidant activity and plays a major role in cell repair and immune system function. Increasing levels of antioxidants may be an approach to treat depression caused by oxidative stress or heavy metal toxicity. Glutathione is recycled in the body by vitamins C & E. Vitamin C is high in citrus fruits and leafy green vegetables. Vitamin E is high in nuts, seeds and vegetable oils.
Remember that no single food can offer all of the nutrients your body needs. Eating a wide variety of whole foods will provide the full spectrum of vitamins, minerals, essential fats, fiber, and phytonutrients.
Reduce Stress & Revitalize Adrenals
Along with making dietary changes, reducing stress is also important to help the body heal from depression. The adrenal glands mobilize the body’s response to stress through a release of hormones (cortisol, aldosterone) that regulate metabolism, immune function, and heart rate. Individuals suffering from depression experience chronic stress from feelings of helplessness and hopelessness. Excess stress is taxing on the adrenal glands and results in adrenal fatigue, which makes it extremely difficult to get through each day, let alone deal with high-stress situations.
If high levels of stress are taxing your adrenals, try gentle/flow yoga instead of a tiring cardio workout. Yoga promotes stretching and breath work, which can help revitalize the adrenals and restore the body.
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One final note…
Food allergies, which have an inflammatory effect in the body, have also been linked to depression. In some cases, testing for food allergies and eliminating allergens from your diet may be the answer to healing from depression. (Researchers are actually studying the use of powerful anti-inflammatory drugs for the treatment of depression. This attests to the strong relationship between inflammation and depression).