Many people these days seem to suffer from depression, myself included sometimes. So I decided to do a little research and see if I could find some ways to fight the darn problem, without chemically prescribed treatments, even though I know that they can, and often do, help relieve the condition.
Unfortunately many countries, our own included, invest as little as 5% of their Health Budgets in their country’s mental health, even in high income countries.
Something I came across in a magazine today mentioned school based schemes and exercise to reduce depression. But because depression comes under the generic umbrella of ‘Mental Health’ the advice to “Talk About It” doesn’t seem too successful. Even when it is publicised by such well known figures as New Zealand’s Sir John Kirwan people don’t ask for help.
The problem there of course, is that many people don’t like to be thought of as wingeing or moaning about themselves by their families or friends, so they button it inside until it reaches unmanageable levels.
Also, anti depressant medication, while it increases the Seratonin levels to lift mood, doesn’t always work too well, as while it does lift the Seratonin levels in a person, it doesn’t always go to the brain where is is most needed, but to the gut. This creates such side effects as nausea, constipation, indigestion, bloating and diarrhoea. As well as sexual problems, anxiety, dizziness, drowsiness and insomnia, depending on the specific make up of the individual concerned.
Well, I’m like so many of those mentioned in the statistics but, fortunately for me, don’t suffer very frequently. None the less, I really would prefer, until, if or when, it becomes a real problem, to look for more natural remedies.
As usual in such cases I turn to the internet and the information there is enormous. Which means a lot to wade through. However, as with my previous searches, I discovered that food and exercise play a very large part in keeping mood levels on an even keel.
Something I learned also is that while everyone talks about the benefits of omega-3 fatty acids, the detrimental effects of too much omega-6 fatty acids is largely ignored. Also that the ratio between the two is important as well.
In fact, several clinical studies have shown that decreasing the n-6:n-3 ratio protects against chronic, degenerative diseases. One study showed that replacing corn oil with olive oil and canola oil to reach an n-6:n-3 ratio of 4:1 led to a 70% decrease in total mortality. That is no small difference.
But my main focus here is the correlation between our food, exercise and mood. I know that just my short walk in the mornings makes me feel good when I get back and everything I’ve read on this subject and the others I have researched, say that exercise lifts our serotonin levels.
Unfortunately, not all of us can just get out there and walk when we want to, so fixing the problem with food and supplements may well be the answer for those. Especially during the fall, winter and spring seasons when light, also a great mood lifter, comes later in the mornings and leaves earlier in the evenings. The gradually shorter days of fall and the shift to more time indoors can trigger some physiological changes in the brain too, which can affect mood. Causing, as it sometimes does, a drop in serotonin levels, which can in some cases flip the switch to a low mood.
While serotonin levels may dip with less exposure to sunlight, many people suffer from low serotonin year round. (Serotonin is known as the “don’t worry, be happy” soothing neurotransmitter). It is also a critical component in inducing sustained and deep sleep, self confidence and a healthy appetite.
Which brings me to something else I discovered on this round of research. The main oils we use these days for cooking, sunflower, corn, soybean, peanut and cottonseed, contain really high levels of omega-6, (between 33 and 71%), canola, (21%) and flaxseed (18%). Of these it’s probably best to limit the amount we use, drastically with the higher numbers. While olive, and lard contain only 9%, butterfat, 3% and coconut oil 2%. Research has shown that our higher ratio of omega-6, to omega-3 has drastically increased the incidence of depression in our western population.
Animal foods are the best sources of omega-3 fatty acids EPA and DHA. But not if they are grain fed with corn and soy, so look for grass fed animal meat and limit your amounts of processed foods, bacon, sausage etc.
Some studies have shown that antioxidants in fruits and vegetables and omega-3 fatty acids in fish are associated with lower risk of depression. Folate, a B vitamin found in beans, citrus and dark green vegetables like spinach, affects neurotransmitters that impact mood .
Eating oily, fatty fish, (salmon, tuna, sardines, rainbow trout) and mussels will give you omega-3s—a key mood-boosting nutrient and one our bodies don’t produce; dopamine and serotonin. (Low levels of serotonin are linked with depression, aggression and suicidal tendencies, while dopamine is a “reward” chemical that the brain releases in response to pleasurable experiences,
I could keep going for much longer on this subject, but I think my suspicions about lowering my own incidences of depression without using any form of manufactured chemical treatment were fairly well on the button. So I shall continue to exercise daily, even if it’s just a walk around the block, make sure I eat the best kinds of foods to increase my joy levels, take supplements of fish oil and other vitamins, especially during the long months of autumn through to spring, and ring my family or friends when I need to keep my spirits up.
With thanks to Brain MD, Eating well among many others.