There are more and more people suffering from depression and mood swings. In fact according to the World Health Organisation (WHO), over 350 million people globally suffer from depression.
There are many different causes for depression be it a bad experience that someone has passed through, seasonal disorder, bipolar disorder, postnatal depression, taking too many pharmaceutical or recreational drugs, alcoholism or drink binging and eating too many processed foods.
The answer to dealing with depression is not always to take medication. This can,in the long run, worsen the depression and anti depressants have many side effects.
If the depression is severe then seeing a psychologist or even a qualified counselor can help. Talking to a stranger who is qualified and experienced in helping people with psychological issues can be very beneficial.
However people need to look at other factors such as exercise and food.
There are many different causes for depression be it a bad experience that someone has passed through, seasonal disorder, bipolar disorder, postnatal depression, taking too many pharmaceutical or recreational drugs, alcoholism or drink binging and eating too many processed foods.
The answer to dealing with depression is not always to take medication. This can,in the long run, worsen the depression and anti depressants have many side effects.
If the depression is severe then seeing a psychologist or even a qualified counselor can help. Talking to a stranger who is qualified and experienced in helping people with psychological issues can be very beneficial.
However people need to look at other factors such as exercise and food.
![Picture](/uploads/5/0/0/0/50009721/3274350.jpg?244)
Exercise is a very important way of fighting depression. When you exercise,
especially aerobic exercise like running and cycling, you boost your serotonin and dopamine
levels –
two neurotransmitters essential for maintaining a good mood.
So what are these neurotransmitters?
![]() Image courtesy of http://www.healthandwellnessctr.com/neurotransmitters-exciting-and-inhibiting/ |
Serotonin is one of the brain’s neurotransmitters, carrying messages to different parts of your brain and body. It is produced in the brain, gastrointestinal tract and in blood platelets. It is responsible for constricting smooth muscles (such as those found in your stomach walls, bladder and lungs), transmitting messages between nerve cells, maintaining a cyclic body processes ( - normal body functions such as regulating body temperature and sleep to awake states). A lack of serotonin is also responsible for low immunity, although not the only cause. The serotonin produced in the brain is responsible for maintaining a well balanced mood - so a lack of serotonin could be one of main causes for depression.
|
Dopamine is also another important neurotransmitter, but it is only produced in your brain. It is the neurotransmitter that helps us focus and not forget things. It is responsible for carrying messages from your brain to your muscles which help purposeful movement. It also increases energy levels and motivation. Lack of motivation can also lead to depression. It also helps to control weight and supports the general health of your brain and heart. As with serotonin, dopamine is also responsible for maintaining a well balanced mood.
How to increase your serotonin and dopamine levels with food
Besides doing some exercise every day and spending enough time in bright light, preferably natural light, eating the right foods is a big factor to increasing your serotonin and dopamine levels.
Seratonin is mainly synthesized by Tryptophan, an essential amino acid. Your body cannot produce this amino acid hence why it is essential, so you need to ensure you eat foods that are high in Tryptophan. You also need to eat foods that are high in iron, B2 (riboflavin) and vitamin B6 (pyridoxine) as Tryptophan cannot do the work alone.
Dopamine is synthesized from tyrosine, a non-essential amino acid that your body produces. However for your body to produce tyrosine you need Phenylalanine, an essential amino acid found only in food.
So here are the lists of foods that you should incorporate into your diet. Ensuring that you have a few items form each group every day may seem difficult at first glance, but it is actually quite easy.
Seratonin is mainly synthesized by Tryptophan, an essential amino acid. Your body cannot produce this amino acid hence why it is essential, so you need to ensure you eat foods that are high in Tryptophan. You also need to eat foods that are high in iron, B2 (riboflavin) and vitamin B6 (pyridoxine) as Tryptophan cannot do the work alone.
Dopamine is synthesized from tyrosine, a non-essential amino acid that your body produces. However for your body to produce tyrosine you need Phenylalanine, an essential amino acid found only in food.
So here are the lists of foods that you should incorporate into your diet. Ensuring that you have a few items form each group every day may seem difficult at first glance, but it is actually quite easy.
Notes
(1) Mackerel is no longer considered sustainable
(2) I do not promote eating Tuna as it is not sustainable and farmed Tuna is not good for you
(3) Shell fish are bottom feeds therefore contain a lot of toxins as they are the cleaners of our oceans and sea. Eat very rarely.
(1) Mackerel is no longer considered sustainable
(2) I do not promote eating Tuna as it is not sustainable and farmed Tuna is not good for you
(3) Shell fish are bottom feeds therefore contain a lot of toxins as they are the cleaners of our oceans and sea. Eat very rarely.
Amazing Green Tea
![Picture](/uploads/5/0/0/0/50009721/8743516_orig.jpg)
Green tea contains an amino acid called Theanine, which is very similar to the non essential amino acid Glutamine found within our bodies. Both these amino acids increase the activity of another of our neurotransmitters called GABA, which helps to keep anxiety at bay. It also increases dopamine and assists with the production of alpha waves in the brain which are a sign of relaxed activity in the brain. Green tea also contains a phytochemical (antioxidant) called Epigallocatechin Gallate (EGCG) which is known to fight many different illnesses, including cancer. Besides that is contains flavonoids which also have many health benefits.
Resources and extra reading
http://www.medicalnewstoday.com/articles/232248.php
http://www.webmd.com/depression/features/serotonin
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/
http://www.news-medical.net/health/What-is-Dopamine.aspx
http://www.psychologistworld.com/biological/neurotransmitters/dopamine.php
http://www.livestrong.com/article/86350-foods-increase-dopamine-serotonin/
http://www.medicalnewstoday.com/articles/232248.php
http://www.webmd.com/depression/features/serotonin
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/
http://www.news-medical.net/health/What-is-Dopamine.aspx
http://www.psychologistworld.com/biological/neurotransmitters/dopamine.php
http://www.livestrong.com/article/86350-foods-increase-dopamine-serotonin/