Blog post by Lucy Collins
Depression is a common mental health disorder that is categorised by a prolonged period of low mood or loss of pleasure and interest in activities, (additional symptoms include fatigue, sleep issues, digestive issues, joint pain etc).
The concept that depression is caused by a chemical imbalance in the brain (particularly serotonin) is a widely accepted theory that has led the way for decades. However, the latest research suggests that depression is much more complex than a simple chemical imbalance, and that there are many possible and interacting causes.
Some of those causes include: family history, past trauma, your ability to self-regulate and manage emotions, and deficiencies in specific nutrients and vitamins.
(Chemicals are of course involved in this process, but it is not a simple matter of one chemical being too low and another too high.)
In this blog we explore the role of food and getting the right nutrients in order to support your mental health and to prevent depression.
“What most people don’t realise is that food is not just calories; it’s information. It actually contains messages that connect to every cell in the body.” – Dr. Mark Hyman (physician and author).
Essential nutrients are what the body requires to perform basic functions and to grow and repair, as well as supporting the immune and nervous systems.
There are six nutrients that must come from food that the body can’t make or produce.
We can break down these nutrients into two categories:
Macronutrients: These are the primary building blocks of your diet and provide your body with energy. They’re needed in large amounts. Macros include: protein, carbohydrates, and fat.
Micronutrients: These include vitamins and minerals. Small doses go a long way in supporting the health of your immune system, cells, and metabolism, amongst others.
There are a variety of difficulties the body can face when it does not get the right amount of nutrients and minerals, and as mentioned one of them can be prolonged low mood or depression.
Deficiencies in nutrients such as protein, B vitamins, vitamin D, magnesium, zinc, selenium, iron, calcium, and omega-3 fatty acids have a significant impact on brain and nervous system function, which can cause depressive symptoms.
If you are experiencing prolonged low-mood and are not sure why, it could be an idea to get your bloods tested and take care of any deficiencies to rule those out.
Sugar and processed foods can lead to inflammation throughout the body and brain, which may contribute to mood disorders, including anxiety and depression. When we're feeling stressed or depressed, it's often processed foods we reach for in search of a quick pick-me-up, because the energy is released rapidly, more often than not leading to a sugar spike, and then a rapid decrease of energy and shift of moods in a short time.
According to a study done by BMC medicine which included 166 individuals, they found that the symptoms of people with moderate/severe depression improved when they received nutritional counselling sessions and ate a more healthful diet for 12 weeks. The conclusion was “dietary improvement may provide an efficacious and accessible treatment strategy for the management of this highly prevalent mental disorder, the benefits of which could extend to the management of common co-morbidities.”
In conclusion, bringing awareness to and implementing small changes to your diet, i.e focusing on having enough fresh and whole foods that are high in nutrients, limiting your intake of processed refined foods and junk food, and checking to see if you are deficient in anything can hugely support your mental health and help prevent and improve depressive symptoms.
“The best and most efficient pharmacy is within your own system.” – Robert C. Peale.
If you are interested in finding out more about how hypnotherapy and working together could help support you in your life, contact me to book in an Initial Consulation and to find out more: lucy.collins@groundedchoicehypnotherapy.com
*Please note that this blog post is not meant to replace medical advice, if you are concerned about yourself or somebody close to you, please seek medical advice from your GP first.
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