Depression is a bummer. And although we've all been temporarily depressed at one time or another, long-term depression is a condition that should not be ignored.
Unlike passing emotional downers of frustration or sadness, major persistent depression seriously infects the thoughts, behavior and health of at least 15% of our adult and teen population. And the majority of those affected are girls and women.
The dramatic increase of depression in industrialized countries is clearly linked to poor diet, vitamin deficiencies and the lack of positive physical and social activities.
Here's what you can do to naturally prevent or overcome depression:
- Hang out with only positive health-oriented people.
- Take a walk or exercise for at least a half-hour every day.
- Concentrate on the positive aspects of your life.
- Be appreciative and learn to find the good in everything.
- And, most importantly, eat an extremely healthy diet.
Believe it or not, there are good and bad mood foods. Let's start with the bad news first.
When we're depressed we tend to lean towards eating "comfort foods." These are generally refined, high glycemic, bad mood foods that can produce a temporary high. But in the long run, they make you feel low-down, un-comfortable and depressed.
So trying to comfort yourself with unhealthy foods is really the worst thing you can do.
Avoid high glycemic index carbohydrates, alcohol, fruit juices, caffeine products, processed vegetable oils and other foods high in refined sugars and unhealthy fats.
Instead, drink plenty of clean water and eat a good whole food diet with lots of colorful fruits and vegetables, whole grains, beans, lean poultry and fish high in omega 3 oils. Keep your fat consumption around 30% and make sure it comes mainly from healthy natural sources of whole grains, nuts, olive oil and fatty omega 3 fish.
Increase Your Good Mood Nutrition
Even when you do your best, studies show you can’t get all the nutrition you need from the foods you eat. For good hormonal balance and mental health you must take high quality whole food supplements that include the following:
- B Complex is essential to both physical and emotional health. Since B vitamins can't be stored in the body, your health and stress management are entirely dependent on your daily intake. B vitamins are destroyed by alcohol, caffeine, nicotine, stress, processed foods and high glycemic sugars, so it's no wonder that many people are deficient.
- Vitamin C studies show that 30% of depressed patients have low plasma levels of vitamin C. Stress, pregnancy, lactation, smoking and taking aspirin, tetracycline, and birth control pills all increase your need for vitamin C.
- Minerals, especially calcium, magnesium, potassium, iron, manganese, selenium and particularly zinc, are necessary for stable moods and brain function. Due to lack of sufficient fresh fruits and vegetables, most modern diets are deficient in minerals causing nervousness, apprehension, mood swings, irritability and depression.
- Omega 3 fish oil with EPA and DHA can dramatically elevate your mood. It has been proven in numerous studies to improve brain function, serotonin levels, hormonal balance, neurological disorders and even clinical depression. High quality, pure fish oil supplements have been shown to safely prevent and overcome ADHD, Alzheimer's disease, depression and other brain-related conditions.
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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.