Depression
Are you seriously depressed?
List below are possible symptoms of an illness requiring professional care:
- Inability to work or do everyday tasks
- Little pleasure from activities once enjoyed
- Difficulty in relating to people close to you
- Lack of interest in sex
- Poor sleep and early waking
- Constant fatigue
- Feeling cold
- Anxiety, agitation, or irritability
- Excessive eating or alcohol or drug abuse
- Reduced appetite
- A feeling of worthlessness
- Lack of interest in personal appearance
- Inability to make decisions
- Forgetfulness and poor concentration
- Generalised feelings of guilt
Most people feel ‘down’ once in a while , for short periods of time. Atrue depressive illness causes persistent sadness ,pessimism and of anxiety and hopelessness. It has both physical and behavioural effects. While severe case required medical attention, natural therapies may help mild cases and can also support any treatment prescribed by a doctor.
Occasionally feeling low is a normal part of life. Triggers include stressful events and unresolved problems or disputes. Deeper situational depression may follow a significant loss, such as a marital breakdown , a bereavement or a business failure. Some people who experience such a loss are unable of brain neurotransmitters. An imbalance of brain neurotransmitters can provoke depression even in the absence of a distressing event.
In these cases, professional treatments that deal with both emotional and physical problems are usually the most effective approach.
More womens than men are diagnosed with depression. This is partly because women are more likely to seek professional help for their symptoms and because they may experience hormone –related depression.
CAUSES
Depression can have many causes. These includes
1.A genetic and/or biochemical tendency to have flunctuating or depressed moods.
2.Depression before a menstrual period, possibly because of changing of hormone levels.
3.Posnatal depression as a result of hormonal changes and problems such as a the lack of supportive partner or other close person, isolation, and the loss of work status and income.
4.Difficult childhood experiences, such as loss of a parent, leading to depression in later life.
5.A food sensitivity . Sufferers may also experience other symptoms-of immediate onset of allergy-*will discuss in another articles on food allergies.
6.Sensitivity to lack of bright daylight in the winter , leading to seasonal affective disorder (SAD) .Sufferers may crave surgary, starchy foods , gain weight and feel tired.
Lets now talk about PREVENTION:
Since stressful situations make you more vulnerable to depression, reduce their impact by using stress-management strategies. These include:
a.Arranging or accepting help and support.
b.Eating a healthy , nutrient-rich diet to optimize brain function *will discuss on other articles-eat well.
c.Stop alcohol to one or two cups of coffee a day. A high intake of either or both of these substances can effect mood adversely over time(see treatment)
d.Being kind to yourself , allowing yourself to enjoy life’s pleasures, and not setting your standards too high .
e.Getting plenty of deep every night (at least seven hours for most people).
f.Practising yoga , or other form of health enduring workout{exercise), meditation or another relaxation technique regularly.
TREATMENT
It is not helpful to be told to count your blessings or snap out of it. But there is much you can do to lighten a low mood or to complement professional therapy such as professional aromatherapy holistic treatment for a more serious depression. Support from others: Confiding your worries and sad , fearful or angry thoughts to someone you trust can be comforting.
Nutrients for mind and body
Make sure your diet includes plenty of foods containing these vitamins and minerals , which promote a healthy balance of mood-enhancing chemicals in the brain and ensure that the brain cells are able to operate normally.
Nutrients: Calcium
Food sources: Milk products, green leafy vegetables, legumes,nuts,seeds.
Benefits for depression: Activivates enzymes needed for normal brain cell activity.
Nutrients: Folic acid
Food sources: Dark green leafy vegetables, such as cabbage.
Benefits for depression: Promotes production of serotonin, a mood –lifting chemical in the brain.
Nutrients: Inositol
Food sources:Brewer’s yeast, fruits, vegetables, legumes, meta, milk, whole grains.
Benefits for depression:Help regulate mood swings
Nutrients: Iron
Food sources: Meat , fish ,egg yolks, beans, dark green leafy vegetables.
Benefits for depression:Boosts the production of a range of chemical transmitters in the brain.
Nutrients: Magnesium.
Food sources: Shellfish, beans , whole grains, dark leafy vegetables, nuts.
Benefits for depression:Promotes normal brain cell activity.
Nutrients: Potassium.
Food sources: Whole grains, vegetables , fruits (especially bananas)
Benefits for depression:Redresses the low levels of this mineral commonly found in depressed people.
Nutrients: Zinc.
Food sources: Meat , shellfish, egg yolks, peas, beans , whole grains, root vegetables, nuts.
Benefits for depression: Enhances the release of energy from brain cells, which may help prevent depression.
Nutrients: Vitamins B6
Food sources: Meat , fish , egg yolks, whole garins, bananas, avacados, nuts, seeds, dark green leafy vegetables.
Benefits for depression:Helps convert tryptophan to mood – lifting serotonin in the brain.
Nutrients:Vitamin C
Food sources: Fresh vegetables and fruits, especially citrus.
Benefits for depression: Enhances iron absorption (see above)
Conclusion : action steps:
- Exercise: refer to articles on Exercise:
- Boost tryptophan levels: Tryptophan is needed for the production of mood-elevating serotonin. Found in many protein foods, it is best absorbed when eaten with carbohydrates. Good snack choices include milk, turkey sandwiches, dates and hazelnuts.
- Diet*-You may find it easier to eat several small meals daily than three larger meals.
- Counter a craving for a particular kind food – such as sweets or cheese- by eating small, frequent, balanced meals. Cravings may result from a low of neurotransmitter serotonin, To increase serotonin levels, eat protein – containing foods that are rich in tryptophan.
- Occasional treats such as chocolate ice cream or hot chips and a milkshake may cheer you up temporarily. Indeed chocolate contains a compound that is thought to have a positive effect on mood. However , don’t eat such sugary or fatty foods too often , and avoid them , but it also depresses the central nervous system , thereby making depression worse and reducing your ability to deal with problems.
- Limit caffeine consumption. Excessive intake may make depression worse.
- If you suspect that food allergy is causing your depression, try to identify the food(*see on food allergy articles..) and then avoid it.
Next look : articles- *Stress reduction.
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