{"id":5877,"date":"2016-09-16T12:37:00","date_gmt":"2016-09-16T12:37:00","guid":{"rendered":"http:\/\/www.nutrishield.com\/?p=5877"},"modified":"2017-06-06T12:42:46","modified_gmt":"2017-06-06T12:42:46","slug":"nutrition-helps-depression","status":"publish","type":"post","link":"https:\/\/staging.nutrishield.com\/?p=5877","title":{"rendered":"Nutrition can help depression"},"content":{"rendered":"

University research shows that certain health supplements and combinations of foods and nutrients can not only improve overall mood but even reduce the incidence, length and severity of depression.<\/p>\n

Omega 3<\/h5>\n

\"Nutrition<\/a><\/strong>People who are deficient in omega-3 fatty acids are generally more susceptible to depression and low mood. The brain has a high component of fatty acids and about 30% of these are Omega 3, according to the Mental Health Foundation. Intake of Omega 3 assists the production of dopamine \u2013\u00a0 the \u2018reward\u2019 neurotransmitter that responds to pleasurable experiences. Walnuts<\/span> are a good source of plant-based Omega 3, but the body metabolises plant omega 3 less efficiently than fish oil<\/span>.<\/p>\n

Curcumin<\/h5>\n

\"Nutrition<\/a>The health benefits of curcumin (derived from turmeric<\/span>) are well documented and wide ranging. It\u2019s known to be an anti-inflammatory, has anti-cancer properties and is neuroprotective. But research published by The US National Institutes of Health now indicates it may even be as effective as Prozac<\/em> (fluoxetine) \u2013 but without the side effects.<\/p>\n

Their conclusion: \u201cThis study provides first clinical evidence that curcumin may be used as an effective and safe modality for treatment in patients with MDD [major depressive disorder] without concurrent suicidal ideation or other psychotic disorders.\u201d<\/em><\/p>\n

Selenium<\/h5>\n

Studies at the University of Wales have shown that people who are low in selenium have increased rates of\u00a0depression, anxiety\u00a0and tiredness and that optimising selenium intake helps raise mood and reduce depression.<\/p>\n

Chromium<\/h5>\n

Chromium is a trace mineral involved in the regulation of insulin and thus metabolism. It has an important role in raising the brain\u2019s level of serotonin and melatonin which\u00a0help the brain regulate emotion, mood and sleep. Research at Duke University in the US has found that supplementation helps in the treatment of depression.<\/p>\n

Magnesium<\/h5>\n

Magnesium has an important role in the development of serotonin, which is a major contributor to feelings of happiness. Researchers in Austin, Texas have shown that supplementation contributes to an improvement in mood and a reduction in depression.<\/p>\n

Vitamin D<\/h5>\n

\"Nutrition<\/a>If there ever was a super-nutrient<\/strong>, it is surely vitamin D. Most people are depleted in Vitamin D, especially in the 5 months of winter. In addition to its role in supporting the production of healthy cells and a strong immune system, a major study at the Chicago School of Nursing has shown that Vitamin D supplementation improves mood and reduces depression. Their conclusion?<\/p>\n

\u201c<\/em>\u2026 Treatment of inadequate vitamin D levels in persons with depression and other mental disorders may be an easy and cost-effective therapy which could improve patients\u2019 long-term health outcomes as well as their quality of life\u201d.<\/em><\/p>\n

Zinc<\/h5>\n

Zinc is a vital trace mineral needed for a strong immune system. In addition, Canadian researchers have found that it can help treat depression.<\/p>\n

Vitamin B6<\/h5>\n

Researchers in a large UK hospital have successfully used vitamin B6 in the treatment of PMS depression. B6 is essential in regulating general brain function.<\/p>\n

Folic Acid\/Folate<\/h5>\n

\"Nutrition<\/a>Folate, the B vitamin found in leafy green vegetables<\/span>, assists in the regulation of serotonin and the neurotransmitter acetylcholine. They are both important in the passing of messages between brain cells. Researchers at the Neuropsychiatric Research Laboratory in Surrey have combined folic acid and vitamin B12 to help treat depression. Folate or folic acid may also increase the effectiveness of the anti-depressant fluoxetine.<\/p>\n

Tryptophan<\/h5>\n

\"Nutrition<\/a>The amino acid tryptophan \u2013 in conjunction with vitamin B6<\/strong>\u00a0\u2013 raises the level of the hormone serotonin, which in turn helps elevate your mood. Deficiencies in B6 can cause a lowering of immune function and depression. Bananas<\/span> not only contain tryptophan but vitamin B6,\u00a0and\u00a0fibre.\u00a0 Fibre helps ensure that energy is slowly released into the\u00a0bloodstream, so it helps\u00a0keep your blood sugar and mood stable. The opposite is a \u2018sugar rush\u2019 where blood sugar levels\u00a0rise but then dip quickly,\u00a0leaving\u00a0you\u00a0feeling irritable.<\/p>\n

Other foods that are above average in tryptophan are chicken<\/span> and turkey<\/span>.<\/p>\n

Lentils, oats and whole grains<\/h5>\n

These are complex carbohydrates which have a low GI (Glycaemic Index), which helps stabilise your blood sugar levels and therefore mood.<\/p>\n

Dark chocolate<\/h5>\n

\"Nutrition<\/a>In a recent study, 30 people were given just 40g of dark chocolate<\/span> a day, over 14 days. They produced less stress hormones and their anxiety levels decreased.\u00a0A small square of dark chocolate contains polyphenols which cause\u00a0the brain to release endorphins and boost serotonin levels.<\/p>\n

Calcium<\/h5>\n

A study in the Journal of the American College of Nutrition linked higher calcium intake to lower levels of PMS-related depression. This makes sense as (o)estrogen plays a significant role in calcium production. There was no indication, however, that increased calcium had any effect on male moods.<\/p>\n

Saffron<\/h5>\n

\"Nutrition<\/a>In an innovative study at Tehran University of Medical Sciences, 50 women with PMS were given just 15 mg of saffron<\/span> daily over two menstrual cycles. \u00a0By the end of the study, over three-quarters of the women reported that their PMS symptoms (such as mood swings and depression) declined by at least half, compared with only 8 percent of women in the placebo group.<\/p>\n

Green tea<\/h5>\n

Green tea<\/span> contains high levels of the amino acid theanine<\/strong>, which has been shown to be an anti-stress relaxant.<\/p>\n

Conclusion \u2013 Mediterranean Diet plus supplement<\/h4>\n

I am conscious that if you suffer from depression or just want to boost your general mood, a list like this can be both encouraging but also a bit confusing.<\/p>\n

But the overall conclusion is that there is evidence from many clinical trials that a largely Mediterranean Diet supported by a supplement that safely increases your intake of curcumin, Omega 3, vitamin D3, B vitamins, folic acid, zinc, chromium, selenium and green tea extract is very likely to help.<\/p>\n

NutriShield contains all these nutrients at effective levels.<\/p>\n

 <\/p>\n

\n

If you enjoyed this article, please share it with family and friends (see buttons below).<\/p>\n

\"Nutrition<\/a>And register now for a free e-newsletter on the latest in nutrition and health research.<\/h4>\n

You can follow us on www.facebook.com\/nutrishield<\/a> or www.twitter.com\/colinrose40<\/a> for daily headline health tweets.<\/p>\n

\n

Dr Paul Clayton designed NutriShield as a comprehensive health\"Nutrition<\/a> supplement with OPTIMUM levels of essential nutrients. See more detail elsewhere on this site or click on the button.<\/p>\n

\"NutritionDr Paul Clayton’s best-selling book Health Defence<\/em><\/strong> is available from most good bookstores. See the website www.healthdefence.com<\/a> for excerpts and links to buy direct from the publisher.<\/p>\n

See online here for delicious recipes from the Health Defence Cookbook<\/strong><\/em>\u00a0 incorporating healthy foods featuring in a Mediterranean Diet.\u00a0\"Nutrition<\/a><\/p>\n

\n
REFERENCES<\/em><\/h6>\n

Sanmukhani J,\u00a0Satodia V,\u00a0Trivedi J,\u00a0Patel T,\u00a0Tiwari D,\u00a0Panchal B,\u00a0Goel A,\u00a0Tripathi CB. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial.<\/em> Phytother Res.\u00a02014 Apr;28(4):579-85. doi: 10.1002\/ptr.5025. Epub 2013 Jul 6.<\/p>\n

Benton D. Selenium intake, mood and other aspects of psychological functioning.<\/em> Nutritional Neuroscience 2002<\/p>\n

Haag, M. Department of Physiology, University of Pretoria, South Africa. Essential fatty acids and the brain.<\/em> Canadian Journal of Psychiatry 2003, 2003 Apr; 48(3):195-203<\/p>\n

Jacka, F.N., Pasco, J.A., Mykletun, A., et al. Association of Western and traditional diets with depression and anxiety in women.<\/em>\u00a0 Department of Clinical and Biomedical Sciences, University of Melbourne, Australia. American Journal of Psychiatry, 2010 Mar; 167(3):305-11<\/p>\n

Kemper, K., Shannon, S. Pediatric Complementary and Alternative Medicine (CAM) Therapies to Promote Healthy Moods.<\/em> Clinics of North America, 2007 December; 54(6): 901\u2013926<\/p>\n

Sue Penckofer, PhD, RN,\u00a0Joanne Kouba, PhD, RD,\u00a0Mary Byrn, BSN, RN, and\u00a0Carol Estwing Ferrans, PhD, RN, FAAN. Vitamin D and Depression: Where is all the Sunshine?<\/em> Ment Health Nurs. 2010 Jun; 31(6): 385\u2013393.doi:\u00a0\u00a010.3109\/01612840903437657<\/p>\n

Thys-Jacobs S. Metabolic Bone Micronutrients and the premenstrual syndrome: the case for calcium.<\/em> Center, St. Luke’s-Roosevelt Hospital Center, Columbia University, New York, New York. Journal of the American College of Nutrition, 2000 Apr; 19 (2):220-7<\/p>\n

Docherty, J.P., Sack, D.A., Roffman, M. et al. Effectiveness of chromium in atypical depression: a placebo-controlled trial<\/em>. Department of Psychiatry and Behavioral Sciences, Duke University Medical Center, North Carolina. Biological Psychiatry, 2003 Feb 1; 53(3):261-4<\/p>\n

Coppen, A., Bolander-Gouaille, C. Treatment of depression: time to consider folic acid and vitamin B12.<\/em> MRC Neuropsychiatric Research Laboratory, Surrey, UK. Journal of Psychopharmacology, 2005 Jan; 19(1):59-65<\/p>\n

Coppen A,\u00a0Bailey J. Enhancement of the antidepressant action of fluoxetine by folic acid: a randomized, placebo controlled trial.<\/em> Journal of Affect Disorders. 2000 Nov; 60(2):121\u2013130<\/p>\n

Conklin, S.M., Harris, J.I., Manuck, S.B., et al. Serum omega-3 fatty acids are associated with variation in mood, personality and behavior in hypercholesterolemic community volunteers.\u00a0<\/em> Cardiovascular Behavioral Medicine Postdoctoral Training Program, Department of Psychiatry, University of Pittsburgh, Pittsburgh, PA. Psychiatry Research, 2007 Jul 30; 152(1):1-10<\/p>\n

Wyatt, K.M., Dimmock, P.W., Jones, P.W. Efficacy of vitamin B-6 in the treatment of PMS<\/em>. Academic Department of Obstetrics and Gynecology, North Staffordshire Hospital. BMJ, 1999 May 22\u2019318 (7195): 1375-81<\/p>\n

Eby, G.A., Eby, K.L. Magnesium for treatment-resistant depression: a review and hypothesis.<\/em> George Eby Research Institute, Austin, Texas. Medical Hypotheses. 2010 Apr;74(4):649-60<\/p>\n

Milaneschi, Y., Hoogendijk, W., Lips, P., et al. The association between low vitamin D and depressive disorders.<\/em> Department of Psychiatry and EMGO Institute for Health and Care Research and Neuroscience Campus Amsterdam, VU University Medical Center, Amsterdam, The Netherlands. Molecular Psychiatry 2013 Apr 9<\/p>\n

Swardfager, W., Herrmann, N., McIntyre, R.S., et al. Potential roles of zinc in the pathophysiology and treatment of major depressive disorder.<\/em> Neuropharmacology Research Group, Sunnybrook Research Institute, Toronto, Canada. Neuroscience and Bio-behavioral Review 2013 Jun;37(5):911-29<\/p>\n","protected":false},"excerpt":{"rendered":"

University research shows that certain health supplements and combinations of foods and nutrients can not only improve overall mood but even reduce the incidence, length and severity of depression. Omega 3 People who are deficient in omega-3 fatty acids are generally more susceptible to depression and low mood. 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