Food and Depression – Tips to Change Your Mood

As I’ve mentioned in our free e-course, food and depression has a strong connection. Honestly, you are what you eat! If you aren’t getting the nutrients your body needs, you can easily slip into depression. Think of it like a Ferrari getting old oil or dirty gas: its engine can skip or back fire. It’s a beautiful car running on dirty fluids. It’s the same with your body.

Your body is connected to your mind. Of course you knew that! But, for some reason, we fail to remember this. The connection of food and depression makes sense. When your body is unhealthy because of a lack of nutrition, your mind breaks down.

“In the over 35 years that I’ve been a counselor, I have frequently encountered individuals whose anxiety and depression completely cleared up by tuning into how food was affecting them.” - Margaret Paul, Ph.D.

Eating healthy to cure your depression is worth it! It not only cures your depression but can cure and prevent many other diseases as well. Feed your body well and you feed your mind. Soon, your outlook on life can become completely different! Instead of not wanting to get out of bed, you jump out of bed in the morning – looking forward to the day.

food and depression

The medical journals are filled with studies of the effects of nutrients on mood. At the bottom of this article, you will find a few samples of medical journals.

"What can one do to cope with the “depression causing food” urges?"

Dr. Gregg Jantz, in his book, “Moving Beyond Depression” recommends the following:

Look for whole foods (foods of quality nutrients), such as:
-fresh fruits and veggies
-whole grains (wheat, rye, oats, seven grains)
-dairy products (eggs, milk, butter, cream, cheese)
-beans
-meat
-nuts
-oils (flaxseed, olive, canola oil)
-chicken

He also suggests taking a high-potency multi-vitamin that includes:
-Vitamin B1 (Thiamin)
-Vitamin B3 (Niacin)
-Vitamin B6 (Pyridoxine)
-Folic Acid (Folate, Folacin)
-Vitamin B12 (Cobalamin, Cyanocobalamin, Hydroxocobalamin)
-Vitamin C (Ascorbic Acid)
-Choline
-Magnesium
-Calcium

Also suggests:
-Essential Amino Acids
-Fatty Acids
-5 HTP
-St. John’s Wort

My fitness coach, Tom Venuto, offers an excellent eating plan which I use that not only has impacted my mental health but had the added bonus of burning fat. Nice bonus!

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Related Links:

Dr. Margaret Paul’s article on food and depression.

Action Steps Download for Food and Depression.

Food and Depression Defeating Recipes.

Tips from the experts on food and depression during the holidays.

Food and Mental Health by the Mental Health UK Organization

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Resources:

A few samples of medical journals which address food and depression:

1. Rouch C, Nicolaidis S, Orosco M. Determination, using microdialysis, of hypothalamic serotonin variations in response to different macronutrients. Physiol Behav 1999 Jan 1-15;65(4-5):653-7.

2. Lyons PM, Truswell AS. Serotonin precursor influenced by type of carbohydrate meal in healthy adults. Am J Clin Nutr 1988 Mar;47(3):433-9.

3. Herraiz T. Tetrahydro-beta-carbolines, potential neuroactive alkaloids, in chocolate and cocoa. J Agric Food Chem 2000 Oct;48(10):4900-4.

4. Bruinsma K, Taren DL. Chocolate: food or drug? J Am Diet Assoc 1999 Oct;99(10):1249-56.

5. Benton D, Donohoe RT. The effects of nutrients on mood. Public Health Nutr 1999 Sep;2(3A):403-9.

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