How Nutrition Can Help Your Depression

Nutritional Psychology is an emerging field that is evaluating how what we eat affects our mental health. We already know that nutrients can be used for physical improvements, Vitamin C has a positive impact on our immunity, as an example. We can also use nutrients to improve symptoms of depression. ​

Magnesium
Magnesium does a LOT. This mineral is responsible for ensuring that your heart beats normally, helps keep your immune system strong, and creates energy and protein. It has been found that low levels of Magnesium can contribute to low levels of serotonin. Adding magnesium back has shown to decrease depression and there is a thought that it may help depression that isn’t easily treatable with an antidepressant. 
Sources: almonds, pumpkin seeds, dark chocolate (yes, you read that correctly!), and kale

Vitamin D
🎶You are my sunshine, my only sunshine! You make me happy when skies are gray!🎶 
When I think of Vitamin D, I think of this song. Vitamin D is a little different than other vitamins, because it can actually be synthesized by the body through sunlight! There are Vitamin D receptors all over your brain, including the parts that have shown to affect mood. If you aren’t getting enough sunlight, your brain may start to negatively react. 
Sources: The Sun, mushrooms, and fortified foods like orange juice and some cereal.

Selenium
Selenium can help you to create DNA, keep your thyroid function correctly, and can protect your cells from free radicals. Increasing the amount of selenium in your diet can lift your mood and reduce symptoms associated with anxiety. The number one best food to have are Brazil nuts. But, be careful. The recommended daily value of selenium is 400 micrograms. Brazil nuts have anywhere between 6 and 91 micrograms, so eating more than 4 or 5 can cause hair loss, rashes, and nausea. Extremely high levels over a period of time can cause heart attacks or kidney failure.

Omega-3 Fatty Acids
Scientists noticed that cultures with diets that include marine life had lower levels of depression, so they took a closer look to see if there was a link. They found that Omega 3s, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have a significant impact on mood. While Omega-3s may be a treatment for depression, borderline personality disorder, and obsessive compulsive disorder, it is not recommended for bipolar depression. The Omega-3s can actually trigger a manic episode and should be carefully supervised. Of course, there remains more to be learned about the effects of Omega-3s. 
Sources: Seaweed, algae, flaxseed, walnuts, chia seeds

Exercise
People with a smaller hippocampus are more susceptible to symptoms of depression. The hippocampus is a part of the brain that regulates mood. Exercise can release neurotrophic proteins which can cause nerves to grow and create new connections in the hippocampus, relieving depression. Depression is also subject to Newton's Laws; an object at rest stays at rest unless acted upon by an outside force. Be the outside force! I know it can be the hardest thing in the world to just get moving, but force yourself to start small. Doing some stretches in your house, 10 jumping jacks, or taking a stroll with the dog can increase your heart rate. From there, you can increase the time and intensity to at least 20 minutes. Of course, if you would prefer to do something more, go for it! Any kind of activity that you ENJOY is going to help you! So, go for a run, kayak, do ballet, or underwater basket weaving, whatever makes your heart sing!

Mental Health is a spectrum. Using my advice may be enough to help you out of the doldrums, and I hope it does. But, more serious bouts of the blues should be diagnosed and treated by an actual doctor (which I am not, and don't pretend to be). 

If you are feeling really down and need someone to talk to, please reach out! 
https://suicidepreventionlifeline.org/
This feeling isn't permanent, it is going to get better!!

If you are intrigued by what you just read, but don’t know where to start, contact me to schedule a consultant call. As a Wellness Coach, I can help you create a plan to improve your health and happiness!

​

Check My Sources:
https://pubmed.ncbi.nlm.nih.gov/23950577/
https://pubmed.ncbi.nlm.nih.gov/19944540/
https://medlineplus.gov/ency/article/002423.htm
https://www.healthline.com/nutrition/10-foods-high-in-magnesium#section11
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970300/
https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression
https://www.healthline.com/health/food-nutrition/benefits-vitamin-d#food-sources
https://medlineplus.gov/vitaminddeficiency.html
https://www.ncbi.nlm.nih.gov/pubmed/1873372
https://ods.od.nih.gov/factsheets/Selenium-Consumer/
https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414

​