Over a decade ago, I went through a debilitating condition that
resulted from a bad breakup, a business failure, betrayal of friends
which led to court cases, and a diagnosis of anemia with unknown origin.
I was 22, broken and severely depressed. I was put on medication which
was eventually tapered down and discontinued. I thank God for healing me
after six months. However, there are countless people silently
suffering from this condition for far too long—slowly dying from the
inside out.
Depression is a mood disorder that is caused by many factors such as
imbalance in brain chemicals, hormonal imbalance, nutritional
deficiencies, genetics, and traumatic life events. Symptoms include
changes in sleep patterns, guilt/hopelessness, lack of energy, loss of
interest, changes in concentration, appetite changes, psychomotor
changes, anxiety, and sometimes, suicidal thoughts and attempts.
Treatment includes medications, psychotherapy or counseling, and
monitoring physical health which includes nutrition therapy.
In cases of depression, it is important to take note that serotonin,
melatonin, norepinephrine, epinephrine, and dopamine are
neurotransmitters or brain chemicals that act as “telecommunications
network” inside the body. They facilitate communication from the “cell
site” which is the brain, to all the body parts. In many depressed
individuals, the neurotransmitter serotonin which also regulates mood,
sleep, and appetite may be deficient.
Serotonin is derived from an amino acid called tryptophan. Tryptophan
is abundant in protein rich food like milk, dairy products, egg whites,
chocolates, soybeans, salmon, sunflower seeds, poultry, pork, beef,
lamb, rice, quinoa, and bananas. Eating carbohydrate food also increases
the availability of tryptophan for the formation of serotonin.
It is important to eat carbohydrates from whole grains, vegetables,
fruits, and milk in adequate amounts throughout the day to keep the
blood sugar level consistent and normal. People who have lower blood
glucose levels tend to be more irritable and experience poor moods.
In case you are wondering how chocolates, ice cream, sweets, or a
plateful of rice can elevate your mood when you feel emotionally low,
here is the reason behind it. Consumption of carbohydrates or anything
that has sugar stimulates the release of the body’s natural pain killer
called endorphins. Endorphins increase the sense of well-being. Cayenne
pepper, strawberries, grapes oranges, and other Vitamin C-rich citrus
fruits also stimulate the release of endorphins as well as exercise.
Emotional stress, on the other hand, decreases the nitrogen and
calcium levels in the body. Therefore, high biologic value protein from
animal sources are needed in the diet. This includes egg, meat, fish,
seafood, poultry, milk, cheese, and yogurt. To increase calcium stores,
consume dairy products, calcium-fortified products, and dark green leafy
vegetables.
Although low levels of omega-3 fatty acids do not cause depression,
individuals suffering from major depression have significantly low
levels. Rich sources of omega 3 are tuna, sardines, salmon and other
fatty fishes, soybeans, tofu, walnuts, and flax seeds.
Depression is a silent killer. It is a serious medical condition that
have led many people to take their own lives. It is not something you
could just snap out of without the help of God, family, friends, and
medical professionals.
If you have symptoms of depression, talk to someone you trust or a
spiritual leader. If you are close to someone manifesting signs of
depression, don’t be indifferent rather engage that person and encourage
communication. Be empathic by sincerely listening and not be
judgmental.
