Petite village

 

 

by Gabriella Vetere, RD *

 

 

Eat Your Way to a Healthy ... Mood!: How Nutrition Relates to Depression 

 

Today’s article will probably be relevant to many people reading it because you may be coping with the disease or know at least one person who has it. The disease I am talking about is depression. Depression affects more than 21 million American children and adults annually.

 

I read an article in Vogue yesterday about a mental health clinic in Mill Valley that chooses to use nutrition over pharmaceutical drugs to help most clients cope with their depression. This caught my interest not only because I am a dietitian, but also because I know many people affected by depression as well as having dealt with it myself. I never fully understood why I was depressed, but it happened after living 10 months in Portland, Oregon (which is an awesome city, but never has sun!). I equated my feelings to most likely being deficient in vitamin D because sunlight is used to convert the inactive form of vitamin D in our body to the active form. I was never tested to see if I was deficient, but since I have moved back to sunny California, I have been feeling much better.

 

 

What are the symptoms of depression and what causes them?

 

Symptoms of depression include tiredness; sleep problems, increase/loss of appetite and weight, lack of energy, irregular menses, and constipation. Depression can even cause actual body pain.

 

These symptoms can be caused by low levels of certain chemicals in the brain known as neurotransmitters. These neurotransmitters are the method of communication for the billions of nerve cells in our brain. There are three important neurotransmitters that are in short supply in depressed people. These are serotonin, dopamine, and noradrenaline. Low levels lead to faulty communication in the brain, which can cause dysfunction in our body.

 

 

How can proper nutrition help?

 

Vitamins are the building blocks that make these neurotransmitters in our brain. In addition, certain nutrients such as omega-3 fatty acids and monounsaturated fats have important roles in helping the brain function properly. Many studies have shown a link between vitamin and nutrient deficiencies and depression.  

 

There was a study done in Spain in 2009 that looked at the impact of diet on those people who consumed a diet high in fruit, vegetables, fish, legumes, nuts, and olive oil, also known as the Mediterranean diet. The study showed that those who more closely followed the Mediterranean diet were less likely to develop depression or were depression free during the 4 ½ year study. A doctor involved in the study explains a possible explanation below for why this diet may have this effect.

 

“The membranes of our neurons are composed of fat, so the quality of fat that you are eating definitely has an influence on the quality of the neuron membranes, and the body’s synthesis of neurotransmitters is dependent on the vitamins you’re eating,” Dr. Martinez-Gonzalez added. “We think those with lowest adherence to the Mediterranean dietary plan have a deficiency of essential nutrients.”

 

 

So what can you do to help with preventing and treating depression?

 

1. Look at what you are eating. Choose foods that are nutrient dense and high in monounsaturated fats.

 

1. Get blood work done. If you feel you may be deficient in a certain nutrient, request a test from your doctor to see if you should be taking extra of a certain nutrient.

 

1. If you can’t do the second option but feel your diet may be lacking nutritional adequacy, start by taking a daily multi-vitamin + DHA. This will assure you are getting at least the right amount of vitamins.

 

1. Exercise! We all know that exercise helps pump out the endorphins that make us feel happy, so try and do something active 3-5 times a week. You may also start to feel better about your outside appearance, which can boost your confidence.

 

Depression is not an issue to be taken lightly. If you or a friend are suffering from depression and have suicidal thoughts, please contact your physician for help and reach out to a family member or friend. Some people may not be able to cure their depression with nutrition, so please discuss with your doctor if the feelings are severe before you begin any changes.

 

Happy Eating Everyone! 

 

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* Gabriella Vetere is a Registered Dietitian residing in the Silicon Valley. She has a passion for health, food, and fitness.  Her experience ranges from childhood to senior nutrition and the prevention and management of chronic illnesses. She takes a practical and caring approach to nutrition counseling and believes in the philosophy of making lifestyle changes for long-term health and well-being. Gabriella received her bachelor’s degree in Nutrition Science from California Polytechnic State University, San Luis Obispo and completed graduate work at Oregon Health and Science University in Portland.  

Want one-on-one time with Gabriella? Contact her at gabriella@petitevillage.com for personal nutrition consultations, grocery shopping tours, and kitchen/pantry makeovers.