Addressing Depression

Hello all! As I've been trying to do over these last month, I'd like to share part of a recent assignment I completed for my nutrition course. Recently, we have been learning all about mental health and its relation to nutritional status, and it's fascinating! Below are some tid-bits I've written about depression, specifically.

Recognizing and Managing Depression

Key Nutrients to Incorporate

Depression can be scary, and is something that most of us have dealt with at some point in our lives, to varying degrees. It can encompass a wide array of symptoms, including fatigue, insomnia (most often inability to stay asleep versus inability to fall asleep, which is more categorized by anxiety), agitation, change in weight or appetite, feelings of worthlessness, inability to experience pleasure (anhedonia), difficulty concentrating or making decisions, decreased sex drive, hostility, anxiety, withdrawal, and suicidal thoughts (Bauman College slides, 2011). Depression is theorized to be caused by various factors, including reacting to a life event, endogenous (genetic) depression, post-partum, menopause and/or PMS related, various pharmaceutical drugs, neurotransmitter depletion, and low cholesterol, to name a few (Bauman College slides, 2011).

Instead of getting to the root cause of an individual’s depression, conventional medicine (as per the usual), aims to cover up symptoms, failing to address the actual problem. I am not saying that anti-depressants/other medications are never helpful to an individual in the short term, but they are extremely over-prescribed and in many cases worsen the problem in the long-term. For example, look at the following medications commonly used in the treatment of depression, and their side effects (healthyplace.com):

• MAOIs (ex: nardile, parnate): can be fatal in overdose
• Tricyclics: (ex: adapin, elavil, norpramin): deplete CoQ10 and B2, which protect our heart, and deficiencies have been shown to cause heart attacks.
• SSRI’s (ex: celexa, lexepro, zoloft, paxil): suppresses dopamine, lowers libido

Since depression may come hand in hand with feelings of hopelessness/helplessness, it can be difficult to realize that there are chemical dysfunctions happening in the brain to cause the depression, and these deficiencies can be greatly helped by our nutritional status and possible supplementation. Below, I list several key nutrients to consider when managing and supporting depression.

Macronutrient: Protein

It is absolutely essential when addressing depression that amino acid levels are adequate, and we acquire amino acids from quality protein intake. For an average adult, we want to aim at eating about 20 grams of protein per meal (Julia Ross, The Diet Cure). According to Dr. Ed Bauman, amino acids that are of particular importance are L-tryptophan to build serotonin, and L-phenylalanine or L-tyrosine to build catecholamines (fight or flight hormones released by the adrenal glands in response to stress). Good sources of protein include grass fed, organic beef and lamb, poultry, organ meats, eggs, whole dairy products (raw if possible), nuts, seeds, whole grains and legumes. The best sources of L-tryptophan include dairy, fish, poultry, sesame seeds, and eggs. Eggs, butter, and fermented soy are also excellent sources of choline, an important nutrient in the B-vitamin complex that builds acetycholine, a neurotransmitter necessary when managing depression (Bauman College slides, 2011).

Micronutrient: Vitamin D3

Deficiencies of Vitamin D is linked to poor brain function, along with bipolar, schizophrenia, and depression. Adequate levels have been shown to relieve depression, and is widely used with the treatment of Seasonal Affective Disorder, aka, SAD (and if you are from Portland, Oregon like me…you know what I’m talking about!). Vitamin D3 increases levels of serotonin in the brain,  increasing our happiness and general well-being. It is also used in the prevention of cancer, arthritis, MS, and insulin resistance (vitamindcouncil.org).

Phytonutrient: St. Johns Wort

According to Michael Murray, N.D. in his book Encyclopedia of Nutritional Supplements, St. Johns Wort extract (0.3% hypericin content) at a dosage of 300 milligrams three times per day can be just as effective as conventional antidepressant drugs, without side effects. He goes on to say that if you are on a prescription drug for depression, you must consult with your doctor before discontinuing the drug. According to the National Center for Complementary and Alternative Medicine, “studies suggest that St. John's wort might work by preventing nerve cells in the brain from reabsorbing the chemical messenger serotonin, or by reducing levels of a protein involved in the body's immune system functioning.”

Other Nutrients to Consider

• Increase intake of fiber-rich plant foods (veggies, fruits)
• AVOID caffeine, nicotine and other stimulants, alcohol (which increases depression the next day)
• Work with a nutrition professional to identify food allergies/sensitivities that can lead to depression (our brain and our gut are intricately connected!)
• It is essential to have balanced Essential Fatty Acid (EFA) levels, and Omega 3 supplementation is likely appropriate. Again, work with a professional to determine correct dosage and quality brands.