Ten Tips To Help Combat Depression

The causes of depression are not fully understood, but they are probably many and varied.

Depression may be triggered by tension, stress, a traumatic life event, chemical imbalances in the brain, thyroid disorders, nutritional deficiencies, poor diet, the consumption of sugar, mononucleosis, lack of exercise, endometriosis, any physical disorder or allergies. Hypglycemia (low blood sugar), is another common cause of depression.

Heredity is a significant factor in this disorder. In up to 50 per cent of people suffering from recurrent episodes of depression, one or both of the parents also experienced depression.

The most common type of depression is a chronic low-grade depression called dysthymia. This condition is long-term and recurring. It usually prevents the person from normal social interactions and enjoyment of life.

The following suggestions are helpful for those suffering from depression:

1. Eat a diet that includes plenty of raw fruits and vegetables, whole grains, seeds, nuts, brown rice, millet, quinoa and legumes. A diet too low in complex carbohydrates can cause serotonin depletion and depression.
2. If you are nervous and wish to become more relaxed consume complex carbohydrates. For increased alertness, eat protein meals containing essential fatty acids. Salmon, sardines, mackerel and white fish are good choices. Foods like turkey and salmon are high in tryptophan which will help lift your spirits.
3. Avoid all diet soft drinks and all other products containing the artificial sweetener aspartame (NutraSweet, Equal). This additive can block the formation of serotonin and cause headaches, insomnia, and depression in individuals who are already serotonin-deprived.
4. Avoid supplements with the amino acid phenylalanine.
5. Avoid saturated fats, fried foods such as french fries, hamburgers, bacon, etc. They cause poor circulation, especially to the brain.
6. Avoid all forms of sugar even 'good' sweeteners such as honey, molasses and fruit juice. The increase in energy supplied by the simple carbohydrates  is quickly followed by fatigue and depression. The sweetner stevia does not have this effect on the body.
7. Avoid alcohol, caffeine and processed foods.
8. Keep your mind active, and get plenty of rest and regular exercise. During exercise, the brain produces pain killing chemicals called endorphins and enkephalins. These brain chemicals released in response to exercise produce a natural "high".
9. Writing in a diary may help you recognise distorted thoughts and develop a more positive way of thinking.
10. Calm, soothing music can have powerful effects on mood and may be useful in alleviating depression.

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Barbara is a qualified nutritionist and health and wellness expert offering one to one nutritional counseling in person or online. See Barbara's healthy lifestyle course with tips and support for a healthier lifestyle.

'The Mediterranean Lifestyle Program' is a 12 week course developed to create healthy lifestyle habits and attitudes.