|
|
|
Weekly Newsletter Archive >
More Than Just the Blues
More Than Just the Blues
Dec 10, 2009
Did you know? According to Mayoclinic.com, depression is one of the most common health conditions in the world? It is also expected to be the second leading cause of disability for people of all ages by 2020. It is a medical illness involving both the soul (your mind/thoughts and emotions) and the physical body. While the severity and symptoms vary widely since each person experiences it differently, these are the most common symptoms:
Loss of interest in normal daily activities
Feeling sad or down
Feeling hopeless
Crying spells for no apparent reason
Problems sleeping
Trouble focusing or concentrating
Difficulty making decisions
Unintentional weight gain or loss
Irritability
Restlessness
Being easily annoyed
Feeling fatigued or weak
Feeling worthless
Loss of interest in sex
Thoughts of suicide or suicidal behavior
Unexplained physical problems, such as back pain or headaches
There are no known specific causes of depression. However, a variety of biochemical, genetic and environmental factors are thought to play a role. What I would like to focus on are some possible physical/nutritional causes that you can take steps to address.
Let’s begin with nutritional deficiencies that may be underlying factors:
Decreased levels of minerals, particularly, magnesium, iron and zinc as well as vitamins C, B3, B6. B12 and folic acid, have been found to increase risk. These nutrients are necessary in order for your body to convert amino acids in your foods into brain chemicals.
That brings us right into amino acid deficiency. Amino acids are necessary for production of brain chemicals and hormones that impact your moods and ability to effectively manage stress.
Inadequate intake of Omega 3’s, common in our SAD (Standard American Diet), is associated with increased risk of depression.
Certain foods are known to cause health problems, including depression. ANY food you are allergic or sensitive to can cause your immune system to over-react, which can be a risk factor. The foods most commonly found to be the culprits include wheat, dairy, oranges, eggs, foods that contain yeast, shellfish, nuts, soy and the nightshade vegetables like eggplant, tomatoes and potatoes.
A diet high in refined carbohydrates can cause nutrient deficiencies as well as blood sugar imbalances, which in turn have been linked to lower serotonin levels (the feel good brain chemical).
Heavy metal toxicity has been linked to anxiety, depression and fatigue.
There are also several physical conditions that are thought to contribute to depression:
Adrenal fatigue can be a major factor in depression. The adrenal glands produce hormones including DHEA, adrenalin and noradrenalin which affect the ability to deal with stress and motivation. Stress itself is a primary cause of adrenal fatigue.
Closely linked to adrenal fatigue is hypothyroidism or under-active thyroid, which is one of the most common causes of depression.
So, what steps can you take to minimize your risk? Glad you asked!
If you or a loved one are struggling with depression, you can visit www.mayoclinic.com and get much more indepth, specific information.
Super Green Food
Spirulina is one of the most nutritious foods you can include in your daily diet. Purium offers a 100% pure, organic spirulina that I use myself every day. It comes in capsules or powder you can add to a smoothie or just mix with water. This is my preferred form of a multivitamin-mineral supplement. It has everything I need in a whole food form. Click the link above if you’ve ordered from Purium before and are set up for your 20% discount. If not, call 888/747-6733 to place your first order and ask for your 20% discount as a preferred customer.
Let's Say Thanks! www.letssaythanks.com
The best way to lift your own spirit, I've found, is to do something for someone else. I recently became aware of this website where you can choose a beautiful card hand made by a child and send a heartfelt message of thanks and blessing to one of our courageous soldiers overseas this holiday season. It takes all of 3 minutes and it will not only bless a young man or woman who is far from family and friends and likely in harm's way, it will bless you as well.
The information I have shared is not exhaustive. There are multiple causes for depression and as I mentioned, each person experiences not only depression, but their life circumstances differently as well. What may devastate one person is just a minor bump in the road for another.
So, in order to take the steps to optimize your nutrition and minimize your risk, here are my suggestions:
Include a high quality mineral supplement daily. One of the best ways to get all the necessary minerals in an easy-to-absorb whole food form is to use a green food micro algae like spirulina or chlorella.
A diet low in protein and high simple (high sugar) carbohydrates will deplete the nutrients needed to maintain stable moods, so be sure to eliminate or severely limit simple carbs, replacing them with complex whole grains, and get adequate high quality protein daily.
Be sure to include sources of essential Omega-3 fatty acids. You can optimize your intake by including wild caught tuna and salmon, sardines, nuts, seeds, avocados, cod liver, flax seed and krill oil supplements.
Pay attention to any foods that you may be allergic or sensitive to. If you suspect a food, eliminate it from your diet for three weeks and monitor any changes you experience. Gradually add the offending food(s) back and if the symptom returns, you know that you must avoid that particular food.
Eliminate or severely limit sugar by avoiding processed carb foods and replacing them with whole grains, fruits and vegetables. Eating a balanced, whole food diet will help balance your blood sugar levels which, will impact your moods.
It is important when including fish in a healthy diet that you choose wild caught fish and those lowest in heavy metals. Also consuming adequate fiber and minerals can help reduce this toxic load.
There are also some natural herbs and nutrients that are believed to be effective as natural treatments for mild to moderate depression such as 5-HTP, SAM-3 and St. John’s Wort.
Adrenal fatigue and hypothyroidism are closely related and we’ve discussed them in previous newsletters. Learning and consistently practicing effective relaxation and stress management techniques is extremely important as stress depletes the adrenals. Using prayer, meditation and techniques like reframing events are very helpful.
Finally, exercise is a very powerful method for reducing stress, normalizing insulin resistance and increasing production of endorphins – the feel good brain chemicals. In fact, research has actually found you can effectively change your brain for the better with regular exercise.
Until next week, I wish you abundant, overflowing health, joy and peace and I call you BLESSED!
Ann
|
|
