Nutrition and Depression by Sarah Twomlow

Nutrition research suggests that people with depression have abnormal levels of serotonin or noradrenalin. These abnormal levels or deficiencies may be caused by poor eating habits.
The human body is designed to produce natural serotonin and noradrenalin from foods that contain amino acids (the building blocks of protein). If someone is very low in these vital brain chemicals it might be because the food they eat does not have the nutrients the body needs to support proper health.

Natural serotonin is produced by the body during the digestion of healthy foods that contain the amino acid L-Tryptophan. Noradrenalin is made from the amino acid Tyrosine.

Serotonin is one of the chemicals which regulate emotion, and it is thought to play a large role in the biology of depression, bipolar disorder, anxiety, migraine, and appetite. Adrenalin and noradrenalin are made from dopamine, which influence your motivation.

As well as being found in the brain, serotonin is found in abundance in the digestive system as well as the blood stream. When the proper foods are digested, the body creates natural serotonin.

This is the way nature intended for you to get your natural serotonin, from the digestion of various healthy foods.

Amino acids are the raw materials of protein and neurotransmitters (brain messages) are made from amino acids. Some amino acids are essential which means that they cannot be manufactured by the body and must be made available in the diet.

Studies show that supplementing with the amino acids Tryptophan (5-hydroxytryptophan) and Tyrosine can correct deficiencies in serotonin and noradrenalin and result in major and rapid relief from depression.

Hypoglycaemia and Depression

One factor that underlies most depression is poor control of blood sugar levels. For the brain to function normally it needs energy which is derived from glucose in the food we eat.

If the brain is deprived of energy, it cannot make the feel-good neurotransmitters such as serotonin and noradrenalin, to make us feel happy and relaxed when we normally should.

Because serotonin is also associated with the appetite and sleep mechanisms, depression is often accompanied with weight problems and insomnia.

Fluctuating blood sugar levels are responsible for many ‘psychological’ symptoms, such as irritability, aggression, nervousness, cravings, low mood and depression.

A person low in Serotonin will be inclined to consume greater amounts of sugar in an attempt to increase Serotonin production and this may lead to sugar addiction.

Keeping blood sugar levels more even can be achieved by eating small regular meals of natural, unprocessed foods, which include protein and fibre at each meal.

Common imbalances that can lead to low mood and depression

• Blood sugar imbalances often associated with excessive sugar and stimulant intake
• Deficiencies of nutrients – zinc, magnesium, chromium, B2, B6, B12
• Deficiencies of Essential Fatty Acids
• Deficiencies of the amino acids tryptophan and tyrosine (precursors of neurotransmitters)
• Allergies and sensitivities

Dietary Advice

Cut out or avoid sugar and refined foods. Cut down on stimulants; tea, coffee, chocolate, fizzy drinks, cigarettes, and alcohol. Experiment for two weeks without wheat or dairy products – they are common allergens that may exacerbate symptoms of depression.

Useful Contacts & Further Reading

www.brainbiocentre.com/depression
www.alternativementalhealth.com

Optimum Nutrition for the Mind – Patrick Holford
Nutrition and Mental Illness – Carl C. Pfeiffer, Ph.,M.D.
Hidden Food Allergies – Patrick Holford & Dr James Braly

Copyright 2008 Sarah Twomlow Optimum Nutrition Therapist (Dip ONT) Email | Online Nutritional Consultancy Service