Nutrition and depression

Part 3 of my Depression Diary: Nutrition

Often we hear how nutrition is the key to a healthy body and mind; and eating abundant vegetables and fruit is fundamental not only for a slim body but to a normal functioning of your brain because a lack of vitamins and minerals can lead to many problems. Large proportion of people in the 'developed' countries are malnourished. Many associate malnourishment with third world countries, and consider having ample food in supermarkets or in your kitchen cupboards as being nourished. The key is the type of food we consume and what it does for us.
For example, I am an emotional eater so every time I feel low, or tired or any other excuse I reach for the worst foods I could think of, and that 'naughtiness' makes me feel slightly better immediately; however, the high is short lived and as soon as I have devoured EVERYTHING in sight the guilty conscience kicks in and I batter myself mentally - making myself feel awful in the process so the cycle starts again, and the food that I consume is often high in sugar, processed and of low nutritional value.
Constant feeling of tiredness, lack of sleep and irritability are only a part of symptoms that you can experience when malnourished. The importance of a balanced diet is paramount. Colourful and fresh is the key to healthy diet; and as my mum always said only eat things that can go off, because if the expiry date is longer than your lifespan the food is bound to be processed and laden with chemicals. This might seem a bit purist and a nightmare to follow - like a strict diet, or some militant regiment but it isn't. The only thing to remember is to eat as much fresh, colourful and to eat it slowly (chewing your food as many times as possible.) Some people say you should chew every bite 30-40 times; however, that might seem ridiculous to most people - the important thing is to  break your food down from large particles into smaller, and to get the enzymes that are in your saliva to do their job so as chew every bite as many time as possible and eat slowly. When you eat slowly it gives your stomach time to signal to your brain that it is full and you can stop eating - when you are distracted (i.e. watching TV) and you chew fast your brain doesn't get the message fast enough, and you tend to overeat.
There is so much emphasis on protein in the west; many celebrities do high protein diets and many people think that eating extraordinarily large quantities is helpful to losing weight. true that higher protein intake can help you lose weight but it is the type of protein that counts. Unfortunately, although fundamental for our bodies, the excessive amounts of protein can cause damage your liver and your brain, increase your cholesterol and shorten your lifespan. When you eat protein, your body produces ammonia, a toxin that your liver renders harmless but when you over consume protein it can make your liver work slower and allow ammonia and other toxic substances to build up in your bloodstream which can lead to hepatic encephalopathy, a condition marked by a decline in brain and nervous system function. also, eating too much protein (especially, animal based protein) can age you considerably. however, vegetable protein is a different story. Not only that is better (i.e. high grade) it is less harmful to the environment.
An average person needs around 50g of protein daily, of course it all depends on your lifestyle and your size so its always best to consult your doctor. However, for a relatively active male (not a body builder) around 50 -80g is more than sufficient. There are many studies confirming that your body does not need more than 100g a day regardless of your lifestyle. My diet is vegetarian and I always wondered if i consume enough. So what is 50g of protein?

To get 50g i need to consume:

Just one cup of cooked Quinoa contains 18 grams of protein;

A cup of tofu contains 20 grams, and soy milk contains 7 grams of protein per cup;

Two tablespoon serving of hemp seed is 10g;

Quorn is 13g per ½ cup serving;

A cup of cooked  Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g);

One cup of green peas contains 7.9 grams;

A cup of chopped broccoli will provide you with 3 g of protein;

A serving of spinach offers up a whopping 13 grams of protein;

One medium artichoke contains 4g alone;

30g of Almonds, cashews, and pistachios for example, all contain 160 calories and 5 or 6 grams of protein.

So as you can see one large salad with mixed beans, quinoa, spinach, artichoke and broccoli would be sufficient enough to cover the necessary 50g of protein for the day. Not only would you be flowing with complete protein  but with necessary vitamins and minerals too.

Try and eat as much live (i.e. uncooked) food as you can. Cooking, especially, overcooking food kills many vitamins, mineral and enzymes that are necessary for the normal functioning and nurishment of your body.

Hypoglycemia is responsible for a the wide range of mental, emotional and physical symptoms. Hypoglycemia is the body's inability to properly regulate blood sugar levels, causing the level of sugar in the blood to be too low or to fall too rapidly. Those oscillations make our brain starve for carbohydrates that it needs to sustain normal function. When you eat simple carbohydrates (sugar, white flour, pasta etc.) your body releases insulin to control it storing excess in form of fat cells (especially around the midsection of your body.) Thus depleting your body of necessary fuel to function so we crave more sweets or pasta.
95% of your serotonin, a chemical neurotransmitter responsible for your mood, is produced in your gastro-intestinal tract.  An estimated 80% of your immunity is produced in your stomach, and sugary foods cause an inflammation (by feeding the bad bacteria) in your gut which causes damage and allows the bad bacteria to enter our blood system.

In 2011 Hungarian researchers conducted a meta-study and found that …

Recent studies have revealed that inflammation, among other factors, may be involved in the pathogenesis of depression. One line of studies has shown that depression is frequently associated with manifest gastrointestinal inflammations and autoimmune diseases as well as with cardiovascular diseases, neurodegenerative diseases, type 2-diabetes and also cancer, in which chronic low-grade inflammation is a significant contributing factor. Thus depression may be a neuropsychiatric manifestation of a chronic inflammatory syndrome.

- See more at: http://www.depressionanxietydiet.com/how-sugar-causes-depression-anxiety/#sthash.AJDEcBha.dpuf

Sugar consumption causes inflammation in the gut, body, and brain, which sets off an inflammation-immune chain reaction response - See more at: http://www.depressionanxietydiet.com/how-sugar-causes-depression-anxiety/#sthash.AJDEcBha.dpuf

Sugar consumption causes inflammation in the gut, body, and brain, which sets off an inflammation-immune chain reaction response - See more at: http://www.depressionanxietydiet.com/how-sugar-causes-depression-anxiety/#sthash.AJDEcBha.dpuf

Sugar consumption causes inflammation in the gut, body, and brain, which sets off an inflammation-immune chain reaction response - See more at: http://www.depressionanxietydiet.com/how-sugar-causes-depression-anxiety/#sthash.AJDEcBha.dpuf

In 2011 Hungarian researchers conducted a meta-study and found that:

Recent studies have revealed that inflammation, among other factors, may be involved in the pathogenesis of depression. One line of studies has shown that depression is frequently associated with manifest gastrointestinal inflammations and autoimmune diseases as well as with cardiovascular diseases, neurodegenerative diseases, type 2-diabetes and also cancer, in which chronic low-grade inflammation is a significant contributing factor. Thus depression may be a neuropsychiatric manifestation of a chronic inflammatory syndrome.

Excessive sugar produces an inflammation response, inflammation in the brain increases the synaptic gap between nerve cells, reducing the ability of neruotransmitters in the hippocampus region of your brain that is responsible for learning, memory and mood to connect and perform their functions.
The overconsumption of simple carbohydrates is clearly very damaging to our bodies; however, small amounts are necessary for normal functioning. Many processed foods contain high quantities of: fructose corn syrup, cane sugar and wheat breads, pastas, potatoes, rice and other simple carbohydrates that are converted into sugar.

In 2010, research published in the American Journal of Psychiatry, concluded that the modern Western diet, leads to higher rates of mental illness:

…a “traditional” dietary pattern characterized by vegetables, fruit, meat, fish, and whole grains was associated with lower odds for major depression or dysthymia and for anxiety disorders. A “western” diet of processed or fried foods, refined grains, sugary products, and beer was associated with a higher GHQ-12 (depression anxiety) score.

And in 2012  Journal of Medicine and Life titled “Nutrition and depression at the forefront of progress”, the authors wrote:

[Depression] is undeniably linked to nutrition, as suggested by the mounting evidence by research in neuropsychiatry. An adequate intake of good calories, healthy proteins, omega-3 fatty acids and all essential minerals is of utmost importance in maintaining good mental health. In addition, the link between fast food and depression has recently been confirmed.

Knowing what to eat s the key: green leafs, legumes, nuts, peas and sunflower seeds; tryptophan rich foods like linseed and sour cherries, and lots of other fruits and vegetables. Also it is important to  include exercise and other holistic treatments that I have mentioned (mediation, support networks etc.)

When it come to exercise I am to say the least lacklustre. Often avoiding going out for one reason or another; running past 2 minutes is unbearable; gym is too much on a good day etc.
There is another way, HIIT (High intensity interval training) which is simple, intense and short and effective. It involves some very simple maneuvers at short high intensity and less-intense recovery periods - sessions may vary from 4–30 minutes. Start short and add couple minutes each time you do it.

Found this to be a very god explanation of the concept:

Popular search engines will give you lots to choose from if you search HIIT, images are always a good source of fun and different exercises so you don't get too bored; also, you can find different levels depending on your physical ability etc.
The basic training would consist of something like:
50 sec Jumping Jacks 10 sec rest
50 sec Burpees 10 sec rest
50 sec Plank 20 sec rest
50 sec Side-Plank 10 sec rest
50 sec other Side plank 10 sec rest
50 sec High Knees 10 sec rest
50 sec Mountain-climbers 10 sec rest
50 sec Squat Jumps 10 sec rest
50 sec Jump Lunges
1 minute rest and then repeat the whole thing again. Do as many times as you can.

So in conclusion: 80% of your food should be live (fresh fruit and vegetables); lower/eliminate you intake of processed hi-sugar foods; do some HIIT; mediate and communicate (with others or in some artistic/fulfilling way) and you should see some improvement - I did. If you see no positive changes i your mood and outlook please seek medical assistance.
Till next time :) look after yourselves xx

Mindfulness and depression

As promised, here is a look into a more holistic (Part 2), and nutritional (Part 3) way to treat the depression.

Although this is natural, and by and large healthy, please consult you GP before embarking on any drastic change in your diet or exercise plan.
Depression is a complex and difficult disease to treat; not solely because it still carries such stigma, but also because it takes time to realise you're depressed - especially if you have never encountered it before - and, also because most of the sufferers find it difficult to seek out help and then it takes months to get the right medicines or therapies. Exasperating to the healthy let alone to someone who is in deep throes of an episode.

                                                    Incandescent rage:

Part 2:  in the holistic approach is the easiest, requires no supplies, no spending of money, not even leaving your house for it to work; actually, requires so little effort that you will doubt its efficacy - but it is that simple. This, even though it is the least effort, is the best remedy in my humble opinion. However, one thing it does need to truly work is consistency.

MEDITATION is by far the best and easiest way  to still your mind in the most difficult of times.
Now mediation is nothing new, it has been around since 1500 BCE; however, it is as relevant today, and if not more so, especially, when you consider how unnatural our lives are in the society filled with envy and greed; constant struggle to get more, have more, achieve more, work harder and longer satin a box staring at the box ...
Mediation is not a cure all; would be folly to suggest that mediation would cure famine, cancer or HIV but it helps deal with many psychological issues that help prevent, or put into perspective the issues we are grappling with.
Basic mindfulness meditation is something I have been doing for a few months and it has transformed my mental state. The effect doesn't last forever so when you need to try and stay consistent. Try and do it once a day, few minutes (I try and do 10mins a day - though, I do not always follow my own advice but I do return to mediation at least few times a week.) Mediating for 10 minutes takes me from a stress-ball to a calm and gentle creature I once was.
Mindfulness meditation lowers your stress (and the stress hormone cortisol); mindfulness can effectively reduce symptoms in people with chronic pain, recurrent depression and anxiety disorders, substance abuse, binge eating; it can help increases focus, help with verbal reasoning; makes us more compassionate; and it can help you sleep better
“People who reported higher levels of mindfulness described better control over their emotions and behaviours during the day. In addition, higher mindfulness was associated with lower activation at bedtime, which could have benefits for sleep quality and future ability to manage stress," study researcher Holly Rau said in a statement.
According to a Perspectives on Psychological Science study: body awareness, self-awareness, regulation of emotion and regulation of attention are further four benefits of meditation, and it even helps us even when we are not meditating a study in the journal Frontiers in Human Neuroscience, which shows that the amygdala brain region's response to emotional stimuli is changed by meditation, and this effect occurs even when a person isn't actively meditating.

So how to do it:

UCLA have released free meditation podcasts that you can download or play from this website:
http://marc.ucla.edu/body.cfm?id=22

or

http://www.freemindfulness.org/

There is a very good book and CD program from that I have used before by Jon Kabat-Zin.

Or you can sit or lay down and make your own mindfulness exercise:
The basics are to focus on the sensations in your body - scan your body.
Start from your feet and be aware of any sensations that you might feel in your feet, your toes, your heels and so on. Do not try and change or judge the sensation but accept it as is and move on to the next part of your body.
Don't worry if your mind wonders because even experienced mediators struggle; as the research by Daniel Stern has found that our experiences of an “uninterrupted now” are moments that typically last 1-10 seconds, with some rare exceptions for very experienced meditators.

Short mediation that is very helpful consists of focusing on the sensation of air/wind on your skin, or focusing your breath, not forcing it or analysing it just observing and breathing naturally.

There is also mindful eating; try mindful eating for the first few bites of any meal or snack - just pay attention to the sensory experiences - the texture, taste, smell and appearance of the food, and the sounds when you bite into your food. Focus on the sensations!

Mindful eating is a perfect transition into the nutritional side of treating depression. see you in Part 3.

Robin Williams

Terribly sad news of beloved comedian and actor Robin Williams' passing reverberated around the world today. Long time sufferer of depression, he could not be rescued by the love of those in his inner circle, or the love of millions of fans that adored him almost as much. 

Depression is a cruel and cunning mistress that grips you before you are even aware of her influence. The seeds of self-hate have long sprouted, and roots have completely enveloped you in this twisted world of Lady D, where you are the only one responsible and deserved of feeling that pecular way, or so you think - fat, ugly, unlovable, stupid, unable, inadequate ... these are just a few mantras one repeats in the inner monologues. Feeling this way is only a revelation of what everyone else was thinking, while I was too fat, ugly, unlovable, stupid, unable and inadequate to realize before. Drumming this mantra into your subconscious and making sure, the echo is heard often. 
This is something I know to well, having suffered from depression since I was 10. 
Having depression is still such a stigma, even when you realize that you might be drowning you're helpless to do anything about it. the shame and the burden of admitting that you feel "sad" is unbearable. I say sad because this is the feeling that I presumed other people would perseve it as. Most people will say: "Just get over it, be happy. There is only one life... You have so much to look forward to, and so much love in your life..."
The feeling of doom was palpable, constant expectation of failure, anxiety and low self worth gnawed at me day and night; the rage at my impotence to do anything about my life was all consuming and the feeling of hopelessness rained my every waking moment - sometimes I felt so overwhelmed that I would self harm just to feel some other kind of pain but that was sadly only too short lived. Often I would wake up wishing I was dead, or to suffer an accident on my way to work anything but a whole day of being me.

“I didn’t want my picture taken because I was going to cry. I didn’t know why I was going to cry, but I knew that if anybody spoke to me or looked at me too closely the tears would fly out of my eyes and the sobs would fly out of my throat and I’d cry for a week. I could feel the tears brimming and sloshing in me like water in a glass that is unsteady and too full.” - Sylvia Plath

So many suffer, yet so few know they do. The culture we live in glorifies wealth, fame and competition but many famous, wealthy people suffer too.  Depression is not racist, sexist, ageist, xenophobic, homophobic, doesn't discriminate on the basis of creed, wealth or status it truly encompasses the whole spectrum of people, and if you don't know anyone who's depressed, you should check if you are.


NHS Depression self-assessment  


“If you know someone who’s depressed, please resolve never to ask them why. Depression isn’t a straightforward response to a bad situation; depression just is, like the weather.
Try to understand the blackness, lethargy, hopelessness, and loneliness they’re going through. Be there for them when they come through the other side. It’s hard to be a friend to someone who’s depressed, but it is one of the kindest, noblest, and best things you will ever do.” - Stephen Fry


Often, you don't even feel sad or stressed, in fact, you don't feel anything; not black or white just ... grey, indifferent, meh.

What many don't realize is that the lethargy - the imposing inertia -  is unbeatable, and you cannot muster the fight when you feel so indifferent towards the world. The love, care and compliments people give you fall on deaf ears - they might as well be talking to a plant that hangs so handsomely, creatively and lovingly by your side, I do hear and understand the words but they don't register or make any impact.
Anger, nay, rage that comes with depression is inexplicable; awake with anxiety and the feeling of worthlessness I have spent many nights wondering what was the point of this pathetic life "Everyone would be better off if I was gone." Sharing my thoughts with anyone would be the only thing more  excruciating and shameful than what I'm going through now; also, the look of sadness in their eyes often translates as patronizing when in such deep state of turmoil. Consequently, many depressed people isolate - hide from the view - put on a mask and pretend when faced with the outside world. 

“When you're surrounded by all these people, it can be lonelier than when you're by yourself. You can be in a huge crowd, but if you don't feel like you can trust anyone or talk to anybody, you feel like you're really alone.” - Fiona Apple


Wearing that mask is exhausting thus isolation is the only escape. Sat alone, ruminating, regurgitating conversations and encounters making sure to remind yourself how stupid/boring/embarrassing you were... Then there is a day of clarity and as if by magic, you feel great, almost happy. That does not last long, and with the harshest of revenge, Lady D is back chocking every atom of life out of you.  So, the cycle begins again. 


“The so-called ‘psychotically depressed’ person who tries to kill herself doesn’t do so out of quote ‘hopelessness’ or any abstract conviction that life’s assets and debits do not square. Surely not because death seems suddenly appealing. The person in whom Its invisible agony reaches a certain unendurable level will kill herself the same way a trapped person will eventually jump from the window of a burning high-rise. Make no mistake about people who leap from burning windows. Their terror of falling from a great height is still just as great as it would be for you or me standing speculatively at the same window just checking out the view; i.e. the fear of falling remains a constant. The variable here is the other terror, the fire’s flames: when the flames get close enough, falling to death becomes the slightly less terrible of two terrors. It’s not desiring the fall; it is terror of the flames. And yet nobody down on the sidewalk, looking up and yelling ‘Don’t!’ and ‘Hang on!’ can understand the jump. Not really. You’d have to have personally been trapped and felt flames to really understand a terror way beyond falling.” - D. F. Wallace

All this being said, there is a way out and not just one but a few ways you can shake Lady D off of your back; however, the journey is not without its peril. for me personally, medicines has not helped, in fact, it had made me feel worse - somewhat out of control (that could be due to my substance abuse at the time and the particular life circumstances) but for many it is the only way out. 
Currently, I am off all medications and am trying a more holistic (natural) way to control my mood.


If you are feeling depressed speak to your GP, or someone that can help (seek medical help). However, if you don't want to use medication or are looking for a more holistic approach read further, and come back next time when I will be looking into nutrition as a means to healing.

Here is a brief list of natural remedies that might help; however, always consult your GP before starting on any supplement:

• St. John’s Wort
• SAMe (S-Adenosyl-L-Methionine)
• Valerian 
• Lavander
• Omega-3 fatty acids
• B vitamins
• Vitamin D
• 5-HTP 
• Milk Thistle
• Gingko Biloba

Or you can try these suggestions without any consultations needed:

• Mediate (from my experience daily mediation practice really helps);
• Write something (even if like me you have no skill); 
• Talk to someone (even if you feel so embarrassed and ashamed - like me);
• Go for a run or any form of exercise (even if you 're a flat slob like me); 
• Draw something;
• Play with animals or children (they have an unparalleled zest for life and non-judgmental aura that truly helps); 
• Help someone - “Noble deeds and hot baths are the best cures for depression.”said Dodie Smith
• Force yourself to join a club of sorts (book, acting, fencing... anything)
• Set small goals that will lead you to a larger success - feeling of failure was one of the main triggers for me;
• Try to recognize any patterns in your mood oscillations - this is why writing is always a good outlet;
• Schedule your day - not too rigid, but make sure you do force yourself to do something (anything.) Just do not stay in bed the whole day, even though you want to;
• Keep check of your negative self-talk; this is our biggest enemy! Your brain is like a filling cabinet that stores all the things you say to yourself and from that it creates the image that.

Remember that getting better is a roller-coaster ride so don't get discouraged if you falter.

 
Also, bear in mind that you can and will prevail!

Next time, i will be looking into nutrition and expanding on meditation.
Till then stay strong and happy. x