[/caption]Samantha Torrence - Depression has become more common in today's world full of strife. Many people are apprehensive at the prospect of seeking therapy or getting medicinal treatment for fear of aquiring a stigma. Others object to using unnatural and harsh pharmaceuticals and prefer a natural treatment to the blues. Anyone who finds themselves struggling with the decision to use therapy and psychiatric drugs does have natural alternatives they can try before taking that leap.
Eat foods that elevate Serotonin and Dopamine production.
Everyone knows the adage, 'You are what you eat.' In the case of battling depression this could not be more accurate. Every food you put into your body can either give you the nutrients that promote the 'happy chemicals' of serotonin and dopamine to flood your body, or it can give a temporary high and then make you feel even lower than before. Even though changing your diet is difficult, for people with depression it is well worth the effort.
Serotonin is responsible for regulating your mood and your hunger. It is also used to make melatonin, the natural chemical that helps regulate your sleep cycle and affectiveness. People who chose to use man-made medicines to counteract a lack of serotonin are prescribed SSRIs (Selective Serotonin Reuptake Inhibitors). These chemicals prevent your body from using Serotonin too quickly and allowing it to build up in your system. When you eat foods that encourage the production of Serotonin your are helping you body naturally produce more as opposed to forcing it to recycle a deficient amount.
There are a few different types of foods to eat to encourage Serotonin production. WebMD says that foods high in protien are necessary three times a day. Also they recommend skipping the simple carbs in white rice, white bread, and other startchy foods and subsitute them with complex carbs in whole grain products and vegetables. Fruits also carry the appropriate amount of sugars to help with Serotonin production. However it is cautioned that people should avoid caffiene as it supresses Serotonin.
Dopamine is a nuerotransmitter that allows messages and chemicals to be communicated and used by the brain. Some anti-depressants are dopamine reuptake inhibitors meaning they bond to some of the neurons that Dopamine would normally bond to thus allowing more Dopamine to stay in the body system. People who lack in Dopamine have symptoms of fatigue, weight gain, irritability, low body temperature, lack of motivation and mental energy. Some people suggest eating foods that are high in tyrosine, a building block of Dopamine, to increase Dopamine levels. According to the University of Maryland Medical center, foods that containe tyrosine are soy products, chicken, turkey, fish, peanuts, almonds, avocados, bananas, milk, cheese, yogurt, cottage cheese, lima beans, pumpkin seeds, and sesame seeds.
Some research reported on by WebMD suggests that eating foods high in Omega3 Fatty Acids will also improve depressive moods. It was found that cultures which eat an abundance of fish have lower incident of depression in their populations. The article points out that American diets typically lack the inclusion of fish and that incidents of depression are higher in America. If one does not have access to or does not like fish Omega3s can also be found in some plants. A popular way to include Omega3 fatty acids into a diet is to add a supplement in pill form which contains either Omega3s from fish or from flax seed oil. Omega3s are also good for heart and joint health.
As is the usual conclusion for most articles refrencing proper diets, just eat healthy foods. There are many foods the medical community agrees upon as being beneficial and coincidentally they also help you keep smiling. Battling depression is just one more reason among many to commit to eating a healthier diet.
