Each person’s mood fluctuates, and your experience is unique and depends on many factors.
These include external factors, such as the environment or situation they are in or have been in, and internal factors, such as fluctuations in hormones, neurotransmitters, and nutrient availability.
Therefore, no single mechanism can explain all the clinical manifestations of depression.
In recent years, research has focused on modifiable factors that support brain health and mood, as well as risk factors for depression.
Nutritional psychiatry is an emerging field of research investigating how specific nutrients can benefit mental health conditions.
When you’re feeling down, it can be hard to find the motivation, appetite, or energy to eat.
Malnutrition is associated with depression and loneliness, particularly among older people.
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Also, eating foods high in sugars and only a limited variety of foods contributes to symptoms of depression.
Poor nutritional choices, reduced daily functioning, and emotional swings can exacerbate each other, resulting in a vicious cycle.
Regular exercise can be very beneficial, especially if it is done outdoors in a green environment.
It is believed that even a mindful walk in the park or along the river is beneficial.
READ ALSO: ‘Blue therapy’ could be even better than being surrounded by greenery
In addition, you may benefit from support from your doctor, as well as from psychologists, therapists, and nutritionists.
It is important to consider nutrition in regards to depression.
This is especially because the essential components (macronutrients (eg, carbohydrates, proteins, and fats) and micronutrients (eg, vitamins and minerals)) that the body needs to produce neurotransmitters and hormones responsible for a state of balanced mood come from food.
B vitamins
Low mood is associated with deficiencies in one or more B vitamins.
Depression in children and adolescents is also linked to low levels of vitamin B12 and vitamin D, as well as high levels of homocysteine.
Foods rich in B vitamins include whole grains, beans, nuts, seeds, fruits and vegetables.
Green vegetables, beans, lentils, nuts, and seeds contain folic acid (vitamin B9), while meat, fish, eggs, and dairy products contain vitamin B12.
READ ALSO: Ultra-processed foods are bad for your mind, heart and life
A multivitamin with optimal levels of B vitamins or a specific B vitamin may also be helpful if you don’t get enough in your diet.
Any new supplement should always be discussed with your doctor before you start taking it.
Vitamin D
We synthesize about 90% of our vitamin D through the action of sunlight on our skin.
Depression and panic disorders can be caused by vitamin D deficiency, especially if you don’t get enough sunlight.
The risk of vitamin D deficiency increases with age (since your skin is less able to produce it), dark skin (since dark-skinned people require six times more sunlight to produce vitamin D than light-skinned people ), weight (since your vitamin D can be stored and inaccessible within fat tissue), and sun avoidance (for example, people who always cover their entire bodies or use sunscreen).
essential fats
Unlike other substances, the human body cannot manufacture omega-3 fatty acids, although they are essential for brain function and cell growth.
Diet is therefore essential to obtain them.
Among the richest sources of omega-3 fatty acids in food are oily fish such as salmon, sardines, mackerel, sardines, herring and trout.
There is evidence that the more fish a country’s population consumes, the lower their incidence of depression.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two most important omega-3 fatty acids.
For vegans and vegetarians, seaweed and algae are good sources of omega-3 fatty acids, as they contain DHA and EPA.
For example, chlorella and spirulina can be mixed with water or added to smoothies.
Nori is another type of seaweed common in Japanese cuisine.
It is also possible to take EPA and DHA supplements.
Chrome
Chromium is essential for maintaining a stable blood sugar level, as it is necessary for insulin to work.
Insulin is the hormone responsible for removing glucose from the blood.
Broccoli, turkey, liver, whole grains, shellfish, and green beans are good sources of chromium.
It is also possible to take chromium picolinate, which is a supplemental form of chromium.
But this should be done under a doctor’s supervision, especially if you’re also taking diabetes medications like metformin.
Amino acids
Proteins are built from amino acids.
Among the 20 amino acids, nine are essential, which means that the body cannot manufacture them and we must obtain them from food.
They are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Energy is made from tryptophan, as are serotonin and melatonin, which are neurotransmitters.
There are many high-protein foods that contain tryptophan, including meat, poultry (particularly turkey), fish, beans, eggs, lentils, nuts, and seeds.
With each meal, the body needs a serving of protein to perform many vital functions.
When we are under a lot of stress, be it psychological or physical, tryptophan can be converted to quinolinic acid instead of serotonin.
In some people, quinolinic acid is found to increase symptoms of depression.
Depression is associated with lower levels of tryptophan (and higher levels of quinolinic acid) in some groups.
Green beans are a good source of chromium, which is essential for insulin to work.
Magnesium
A magnesium deficiency is linked to a wide range of systemic illnesses, including depression and anxiety.
This is because magnesium plays an essential role in a wide range of bodily functions.
It is the second most commonly deficient mineral after zinc.
High blood sugar and chronic stress also deplete magnesium levels.
Symptoms of depression appear to be reduced by increased dietary magnesium intake.
eliminating food
There are some foods that are associated with mood problems.
A recent study involving women with celiac disease found that 37% of the participants suffered from clinical depression.
Another study involving children with celiac disease found that rates of depression among participants ranged from more than 8% in boys to nearly 14% in girls.
However, it’s important to note that people who are highly sensitive to gluten may experience mood symptoms related to gluten consumption, even without a diagnosis of celiac disease.
A gluten elimination diet may still be appropriate in such cases.
Such a diet should be carried out under the supervision and guidance of a qualified nutritionist.
In addition, you can perform a food intolerance test to determine if you have elevated levels of antibodies against specific foods in your blood.
You should not make drastic changes to your diet or eliminate entire food groups without first seeking professional guidance.
Make sure your diet remains balanced and provides your body with the full range of nutrients.
This is particularly critical for children, people living with chronic illnesses, and the elderly.
Datuk Dr. Nor Ashikin Mokhtar is a Consultant Obstetrician and Gynecologist, and a Functional Medicine Practitioner. For more information, email [email protected]. The information provided is for educational and communication purposes only and should not be construed as personal medical advice. The information published in this article is not intended to replace, supplant, or augment a consultation with a healthcare professional regarding the reader’s medical care. The star makes no warranties about the accuracy, completeness, functionality, usefulness, or other warranties as to the content that appears in this column. The star disclaims all liability for loss, property damage, or personal injury suffered directly or indirectly from reliance on such information.
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