Nutrition and Depression
Is there a connection?
There absolutely can be!!! It seems like more and more people are suffering from depression and anxiety today. According to the National Institute of Mental Health Depression affects about 10 percent of the American population. It seems like it’s much more than that to me though. I believe nutrition and depression are absolutely linked.
Studies show that people who ate diets which consisted primarily of fruits and vegetables and fish are less likely to suffer from depression.
According to Mayo Clinic, Researchers in Britain looked at the relation of nutrition and depression in more than 3,000 middle-aged office workers over the course of five years. They found that people who ate a junk food diet — one that was high in processed meat, chocolates, sweet desserts, fried food, refined cereals and high-fat dairy products — were more likely to report symptoms of depression.
It is not always easy to get all the proper nutrients needed on a daily basis so a good multivitamin in addition to the following supplements can help you beat the blues.
B vitamins are essential for the nervous system and brain chemicals that affect mood. A deficiency of certain B vitamins can lead to depression. According to the Mayo Foundation for Medical Education and Research, low levels of vitamins B-12, B-6 and folate may cause depression.
Iron deficiency anemia is one of the most common nutrient deficiencies in the United States.
Children, pregnant women and vegetarians are most susceptible to this deficiency. According to the American Academy of Pediatrics, children with low levels of iron may experience symptoms of depression. Recommended dietary allowances for iron vary by age and gender and are highest for pregnant women.
Omega-3s are essential fatty acids because they are essential for proper functioning of the human body and must be eaten through diet or supplements. We do not produce them Omega 3’s in our body. Omega 3’s play an important role in cognitive function and may help to reduce the risk for heart disease. Some studies show that high doses of omega-3s can help to reduce cognitive decline from dementia. Omega-3 fatty acids can help to reduce inflammation and are highly concentrated in the brain, according to the University of Maryland Medical Center. Symptoms of omega-3 deficiency include mood swings and depression.
Vitamin C deficiency can cause physical and mental symptoms. If taking vitamin C supplementation, Dr. Bloomfield at MotherNature.com recommends taking them in the morning or with lunch because some people have difficulty falling asleep when they are taken later in the day. According to Dr. Hugh Riordan, director for the Center for Improvement of Human
Functioning, one of the most common effects of inadequate vitamin C is depression.
Vitamin D deficiency is more common than you might think, in the USA, even in warmer climates. Studies have found that a vitamin D deficiency can cause depression. Although, according to the American Cancer Society, too much vitamin D over a long time can also lead to depression. The recommended dosage for vitamin D has increased significantly so speak to your health care provider and find out how much vitamin D is best for you.
Be mindful that all vitamins are not created equal and the quality of the supplement you are taking can make a huge difference in how you will benefit from taking them
If you are eating a healthy diet and taking your supplements and still feel depression or anxiety, go get medical attention, Depression is a very serious matter and shouldn’t be taken lightly.
For more information on supplements on more specific issues; contact me for a nutrition appointment.
For information on Rockin’ Robin Fitness Center in Bluepoint, you can e-mail me at [email protected] or call 631-645-2777. To order your copy of Rockin’ Robin’s Handbook to a Healthier Life go to www.createspace.com/3471471 or amazon.com or contact me to get a signed copy