| Depression self help is about eating and | | | | carbohydratesstimulates the pancreas to |
| drinking correctly. It seemsobvious to state | | | | produce insulin. This permits the amino |
| it, but our tissue, bones, vital organs and | | | | acidtripofan to synthesize serotonin, which |
| brain areall made up of what we eat and | | | | is the key element required forcombating |
| drink. As the business computer sayinggoes, | | | | depression. Amongst those foods with high |
| "rubbish in, rubbish out". You need to find | | | | tripofan contentare turkey, natural yoghurt, |
| out what you SHOULD beeating. Find about your | | | | almonds and sunflower seeds. |
| body type and the sorts of food you SHOULD | | | | |
| beeating. The Chinese and Indians have been | | | | Contrary to what most people might expect, a |
| benefiting from such studiesfor centuries. | | | | protein-rich diet does notfavor a depression |
| Are you aware of them? | | | | sufferer. Protein breaks down serotonin. |
| | | | Simplecarbohydrates such as pizza, macaroni |
| A test : which are the best foods for your | | | | and cheese will give us a quick fixin |
| depression amongst theseitems, regardless of | | | | stressful moments but are harmful in the long |
| your body type: - parsley, almonds, fillet | | | | run. Complex orunrefined carbohydrates are |
| steak,cheese or mushrooms? Answer, best is | | | | desirable as they provide longer reserves |
| parsley, then almonds, thenmushrooms, cheese | | | | ofenergy, containing high levels of fiber, |
| and fillet steak. Did you know that? If you | | | | minerals and other nutrients. |
| eat the wrongcombination of foods for your | | | | |
| depression, will you know it? Will you | | | | Helpful foods include pumpkin, carrots, mixed |
| beaware of the harmful effects? Has your | | | | grain cereals, breads and riceand tomatoes, |
| psychiatrist ever advised you aboutthis? It | | | | amongst many others. |
| is very likely not. It would be wise to find | | | | |
| out. | | | | As critical as "what" we eat is "how" and |
| | | | "when" we eat. We need to eathearty |
| Why not find out and make that important life | | | | breakfasts and if possible take healthy |
| change that could makeall the difference to | | | | snacks all day, as ifstoking a coal burner |
| how you feel. Investigate the options | | | | every 2 hours. Snacks may include fruit, |
| available fortaking food supplements and | | | | naturalyoghurts, almonds, celery sticks. |
| vitamins. Certain food supplements | | | | Under no circumstances should yousuccumb to |
| andvitamins could be critical for your | | | | the vending machine, with crisps, soft drinks |
| recovery and avoidance of relapse. | | | | etc. |
| | | | |
| The relation between depression and diet is | | | | We need to chew our food well, at least 25 |
| highly complex and beyondthe scope of these | | | | times per mouthful. We weregiven teeth not to |
| pages, however, stated in very simple terms: | | | | improve our smile but as tools in the first |
| | | | andcritical stage of digestion, which takes |
| 1. Serotonin (and other substances) is a | | | | place in the mouth. Our final mealof the day |
| chemical which facilitatesbrain impulses | | | | should be light and no later than 7pm. If we |
| necessary for our normal functioning. | | | | are depressed,our mission is to eat |
| | | | consistently in order to generate |
| 2. When we are under stress or depressed, our | | | | serotoninevenly throughout the day. If we eat |
| brain requires andconsumes more serotonin. | | | | a bacon sandwich for breakfast at |
| Depressed people have a deficiency of | | | | |
| serotonin andhence need to produce more. | | | | 7.30am, skip lunch, eat a double slice of |
| | | | salami pizza at 5pm and have alarge dinner |
| 3. Since serotonin is partially created by | | | | with dessert at 10pm before going to bed at |
| eating complexcarbohydrates, our body begins | | | | 10.30, we aremaking ourselves direct |
| to crave foods rich in these carbohydrates. | | | | candidates for obesity, heart disease, |
| | | | cancer,recurring depression and other mental |
| 4. People who consume a disproportionate | | | | illnesses. |
| volume of fat and proteinexpose themselves to | | | | |
| higher risk of depression, since these foods | | | | In addition to greatly improving what, when |
| canactually decrease the levels of serotonin. | | | | and how we eat, there isgrowing evidence that |
| | | | natural substances help to relieve the |
| 5. When we consume sugar-rich foods or soft | | | | symptoms ofdepression, anxiety, bipolar |
| drinks we achieve shortterm satisfaction but | | | | disorder and mania. The most highlyregarded |
| in the long term we are breaking down the | | | | is St John's Wort. |
| nutrientsin our system which help us fight | | | | |
| stressors | | | | There is also a growing body of evidence |
| | | | demonstrating that foods richin Omega-3 fatty |
| If you eat correctly you will have more | | | | acids can have as useful an effect on |
| energy, you will lose weightand have far | | | | anxiety,depression and bipolar disorder than |
| higher resistance to stress. Eating complex | | | | antidepressant medicines themselves. |