I’m sure you all know someone who has suffered from some form of depression, or have suffered from it yourself as some point in your life. Depression is the leading cause of disability worldwide with 9.5% of adult Americans over age 18 suffer from depression. Did you know that adequate digestion is key in maintaining optimal mental wellness. We wonder why so many people in our society are on some form of antidepressant, but we never really look for an underlying cause that can be fixed. 20 percent of adults are on some kind of SSRI (Selective Serotonin Reuptake Inhibitor) or anti-depressant. These vary same medications are also on the rise among adolescents and teens. Up to 10 percent of American children suffer from mental illness and up to twice as many show symptoms of depression. These are scary statistics. And what we doing to treat these people? We prescribe medications, that have side effects, to cover the problem and not help to heal and correct the underlying problem or imbalances.

Instead of always turning to medications to solve all of our problems, why don’t we try to treat the whole body and the underlying cause. Yes, medications are necessary some times, but for the majority, we can try to heal our imbalances naturally with nutrition. Simple, and side effect free, changes such as diet and exercise and offer profound, safe and natural mood elevation.  Research indicates that there is a direct line relationship between the nutrient pool within the body and the production of our personal brain chemistry, specifically the saturation or depletion of 5 neurotransmitters in the brain: GABA, serotonin, norepinephrine, endorphin and dopamine. These transmitters help the create the “chemistry of emotion” and are responsible for the depth of moods, depression, anger management, problem resolution and energy and activity levels.

The level of neurotransmitters in our body is affected by the decisions we make in regards to diet, exercise, sympathetic and parasympathetic mind states, acupuncture, etc.. One of the most influential controls over the levels of these transmitters is nutrition. Our intake and use of the vitamins, minerals, amino acids, essential fatty acids, and enzymes we consume all impact the body’s level of neurotransmitters. If we don’t consume or make the necessary nutrients available to the body we are unable to produce the proteins/neurotransmitters we need to maintain proper mental state and function. Shortages in these nutrients lead to anger, depression, hyperactivity, drugs and alcohol cravings and unpleasant moods. And just because we consume these nutrients, doesn’t mean we are properly breaking them down and absorbing them in our system. Adequate digestion is therefore key to this process.

Vitamin B6 is a cofactor necessary to create the brain chemicals adrenaline, dopamine, GABA, histamine, norepinephrine, phenylethylamine and serotonin, all of which influence moods and emotions. Psychological symptoms of low B6 include depression, difficulty recalling dreams, insomnia, learning difficulties, mental stress, nervousness and premenstrual tension. So what causes low levels of vitamin B6?  Alcohol, estrogen use (birth control pills), antidepressants, poor absorption in the GI tract, excess in high protein foods, lack of B6 food choices, processing foods, antibiotic use in food supply and drug use all lead to depleted or low levels of B6.  Some specific nutritional causes specifically for depression include frequent consumption of caffeine or sucrose, food sensitivities, deficiencies of calcium, copper, iron, magnesium and potassium, deficiencies in biotin, folic acid, pyridoxine, riboflavin, thiamin, B12 and vitamin C.

Properly prepared nutrient dense foods are needed to supply micronutrients for proper mental health. Foods that are naturally high in calcium, copper, iron, lithium, magnesium, potassium, fatty acids and amino acids. And just because we consume these things, our bodies might not be digesting properly to absorb and use these micronutriends, vitamins and minerals. Proper pH is needed to cleave amino acids to create neurotransmitters. Proper liver/gallbladder function enables you to digest healthy fats and the fat-soluble vitamins. Liver and colon must have open elimination pathways for toxin removal. Intestines are primary production site for serotonin and need to be functioning properly. Proper bowel flora is needed to produce vitamins B12 in the colon.

We see the world through our hormones, too little serotonin and the world looks depressing, too much testosterone and the world looks aggressive, too many glucocorticoids and the world looks stressful. We need to balance our hormones with a low glycemic diet that helps regulate the endocrine system and our cortisol levels. We need to eat healthy fats since fatty acids are needed to create neurotransmitters. No more eating a low fat/nonfat diet. We need a proper balance of minerals to activate our sympathetic and parasympathetic nervous system. And we can’t forget about hydration, which is necessary for proper transportation of neurotransmitter and hormones throughout the body.

I know it can seem overwhelming, but small steps here and there go a long way in changing our overall health and wellness down the road. I know, I have done it. I was diagnosed with depression at age 18 (although my depression started closer to age 14 with cutting myself) and as bipolar at age 23. I was on and off medications for years and never liked how the medications made me feel. One of the first medications I was on actually made my depression much worse, and I had to take a semester off from school for treatment. I was also living an unhealthy lifestyle at that point, consuming too much alcohol, illegal drugs, caffeine, benzodiazepines, staying up way too late, and the list goes on. I was eating a non fat, highly processed diet, not drinking enough water, living on caffeine, not getting any exercise, and stressed out in collage trying to make grades to get into the business school.  This lifestyle continued until I couldn’t take it anymore. I started eating healthy – not to cure my depression, but just to help balance out my life. It’s been about 8 years since I have been off my meds and I have not felt the need to go on them since. My faith has also helped me. I have changed my diet and lifestyle and I feel so much more balanced in my life and comfortable in my skin.

I know if can seem overwhelming and you don’t even know where to begin. Take one day at a time and just start by eating a real, whole food diet with properly prepared foods. Once dietary habits have been consistent for about 3 months, then move on to the next step in your health and wellness journey like increasing certain supplements you may be deficient in. If you need additional help or resources, please see the links below. Please talk to you doctor prior to stopping any medications.

 

If you are depressed and need help, please check out the links below:

• Substance Abuse and Mental Health Services Administration (SAMHSA): 1-800-662-HELP (4357)

SAMHSA’s behavioral health treatment services locator is an easy and anonymous way to locate treatment facilities and other resources, such as support groups and counselors, to treat and manage depression.

• National Hopeline Network: 1-800-SUICIDE (784-2433)

If your depression is leading to suicidal thoughts, call the National Hopeline to connect with a depression treatment center in your area. The Hopeline also offers a live chat feature for those who don’t want to (or are unable to) call and can dispatch emergency crews to your location if necessary.

• National Suicide Prevention Lifeline: 1-800-273-TALK (8255)

This national hotline is another valuable resource for people whose depression has escalated to suicidal or other harmful thoughts. Their network of crisis centers provide emotional support and guidance to people in distress and are also available via a chat service and a special hotline number for the hearing impaired: 1-800-799-4889.

• National Youth Crisis Hotline: 1-800-448-4663

This resource provides brief interventions for youth who are dealing with pregnancy, sexual abuse, child abuse, depression and suicidal thoughts. They also provide referrals to local counseling, treatment centers, and shelters.