Eat Your Blues Away

If you feel that you can't control your sad emotions most of the time, read on! This is for you...

This article is NOT meant to underestimate depression. Depression is a serious condition that requires medical intervention. However, medications for treating depression do not usually treat the root cause and often result in a numb patient who is only "OK". Depression is caused by a disturbance of chemicals in the brain. Genetic disposition also play a critical factor. However, what you might not know is that your genes do not determine your future. You can actually change the way that your genes are expressed. This is called epigenetics. This can be good and bad, according to your choices. If you choose to insert chemicals and processed junk in your body everyday, guess how this will affect your genes! This brings me to the highlight of this article: nutrition. 

Another root cause of depression is having nutritional deficiencies. Studies showed that the deficiency of certain nutrients such omega-3 fatty acids, zinc, magnesium, B-vitamins and vitamin D can cause depressive symptoms.  This study is actually a literature review that collects evidence proving how certain nutrients can help you combat depression. Twelve nutrients were highlighted in this study: Folate, iron, long-chain omega-3 fatty acids (EPA and DHA), magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C, and zinc. 

Eating a wide variety of foods containing these nutrients will reduce the prevalence of depression. Among the foods rich in these nutrients are: oysters, mussels, liver and organ meats, leafy greens, peppers and cruciferous vegetables (like broccoli, cabbage, kale and cauliflower). If you discover that you have a serious deficiency of any of these vitamins and minerals, I recommend that you take supplements for a quicker response. I always recommend natural supplements (made of food) over synthetic ones that are sometimes harmful. Always invest in quality brands when choosing between supplements. If you supplement with fish oils, make sure they are purified from mercury. 

Of course there is an emotional factor in depression. Working with your healthcare practitioner to modify certain behaviors is an important part of therapy. There are tools that can actually help you change your thoughts. This is part of a technique called cognitive behavioral therapy that is used by many practitioners world wide.