There are several types of nutrition for depression commonly used today. Some people really believe that they can actually relief depression.  However, do these supplements really work on depressed people? Today we will unveil some of the depression nutrition and give you some explanation about these supplements.

It would be too good to be true: depression avoided by proper food. In fact, we hear again and again, that some food should help your depression. For example, chocolate is going to help the depression or to help prevent it. More recently, omega-3 fatty acids and tryptophan residues are common subject in the conversation when it comes to depression. But can these foods  actually help in depression?

Tryptophan

Tryptophan is an essential amino acid that is absorbed by the food. It is called essential because our body can produce it by itself. Tryptophan is needed to build various proteins in our body. It is a precursor of various neurotransmitters in our brain.

One can find the tryptophan in many different foods, for example in milk, meat, eggs or potatoes, or in the cocoa bean. Those foods provide tryptophan in high doses.

Investigations showed that in a common diet, which have foods with very little tryptophan, increased the signs of depressive mood significantly. Apparently some people think that eating alone can help the body to get tryptophan sufficient for depression relief. However, data has shown that many people don’t meet the normal daily intake of tryptophan.

You should also be aware that excessive intake of this nutrition for depression is not recommended. Too much of this substance can also disturb your health.

Chocolate for depression

As mentioned above, the cocoa bean contains a great deal tryptophan. Often we read that chocolate would boost the body’s production of serotonin. In fact, many people swear about the happy-making effect of chocolate. Some people even make chocolate as their desire, so that they eat chocolate every day like an addiction. Chocolate is not an addictive substance, it actually has psychoactive properties.

However, the tryptophan contained in regular chocolate is not that high. The happy-making effects of chocolate seems to lie in the carbohydrates that are present in the chocolate. The chocolate flavor give us comfort and happiness, at least for the moment. The gentle melting of chocolate on the tongue, the wonderful sweetness, sometimes even bitter taste probably bring everyone into a trance.

In fact, chocolate can help to overcome our short term depression, but it is certainly not a cure for depression.

Omega-3 fatty acids for depression

Omega-3 fatty acids help both preventive and curative against many diseases. The high dose of these s-called unsaturated fatty acids are found in fatty fish such as salmon or sardines, and also in vegetable oils such as linseed oil, rapeseed oil or soybean oil. As we now know that omega-3 fatty acids actually help prevent against cardiovascular disease.

In previous studies it was found that people who took a lot of these fatty acids are less often diagnosed with depression. In addition, the suicidal tendencies seemed to be lower in these individuals. Why this was so, whether these fatty acids actually intervene in the production of neurotransmitters dopamine and serotonin, is still not clear. It’s not even really clear whether they had lower depression tendency to actually do something with the fatty acids. A depressive effect is not so proved.

For further reading, we recommend you to read our natural remedies for depression post. I think that is all for now. Remember to add some comments about the nutrition for depression, and tell us which one you usually take.

Have you ever wondered, what are the vitamins for anxiety? Almost every vitamin are crucial for your health, and deficiency of these substance can also contribute to anxiety and depression. That is why in today’s post we are focused on the vitamins that can effect your anxiety.

Many people suffer from stressful situations that cause anxiety or worry. In its most extreme form, stress can lead to anxiety disorders. Anxiety can lead to illness or disease. Cortisol, a hormone in the brains, releases during anxiety or stress and can lead to serious health problems suffered for a long time. In the short term anxiety can affect the immune system and makes the body more susceptible to colds and other viruses. Anxiety can be reduced by maintaining a balance of vitamins that fight stress and side effects.

B-vitamins for Anxiety

Mood can be free from the influence by the level of the B-vitamins in the body. They help to neurotoxins that can be linked to anxiety problems metabolize. Thiamine, or B1, reduces feelings of irritability and mental confusion, while Niacin, or B3, helps with anxiety, insomnia and depression. The B vitamins can help with severe forms of depression, as well. B12 helps to produce chemicals in the brains that make you feel good. The vitamin is most active against depression. Vitamin B5 helps the body make anti-stress hormones.

Vitamin C

Vitamin C is useful for regulating cortisol secretion in the body. Cortisol is needed for the fight or response the stressful situations, but can be unhealthy on a regular basis. Cortisol is released by the adrenal gland and sends stress signals throughout the body and mind. Typical recommended dose for vitamin C, as presented by the RDA is 60 mg, but the dosage is based on the levels during the age when scurvy was a problem. Higher levels are recommended for reducing stress. In a study published in the International Journal of Sports Medicine, vitamin C was most effective in regulating the adrenal stress hormones on 1500mg per day in athletes.

Vitamin E

Psychological stress can lead to oxidative stress in the body. Oxidative stress is where free radicals accumulate in the body, and can lead to cell damage. Vitamin E can help combat oxidative stress. It works with vitamin B and C to repair and protect the nervous system. Vitamin E supports a healthy immune system, which helps prevent spikes in stress. If there is a deficiency of vitamin E in the body, stress can quickly turn into more serious problems like depression. Cortisol and oxidative stress can lead to nerve damage or cancer, but vitamin E protects the body against such damage.

Vitamin D

In a study published in the journal Medical Hypotheses, it was found that a deficiency of vitamin D increased anxiety and altered emotional behavior in mice. Another study, published in 2007, in Medical Hypotheses, has shown that vitamin D deficiency is also associated with depression and bad moods. Vitamin D can be obtained by exposure to the sun, and foods like fortified milk and fish oil.

Minerals

Aside of vitamins for anxiety, minerals can also help to relieve anxiety. Mineral deficiencies can sometimes be the indirect cause for concern. Calcium promotes relaxation in the body. Whereas a lack of magnesium leads to anxiety by increasing adrenaline levels. Zinc also affects mood by causing apathy and lethargy as the body is not the correct amount. Deficiency can lead to paranoia and fear results in anxiety. Iron and potassium deficiencies also lead to depression or fatigue.

Last but not least, add some opinion and thoughts about these vitamins for anxiety using the comment box below.

There are a lot of sites that recommend the best natural remedies to depression. However, I still want to write a thing or two about the depression natural remedies. In this post we’re going to talk about the objective, and the best practice when you want to  do a self help depression treatment.

Natural treatments allow people with depression to heal by themselves. This is often a very effective way to cope with depression for people with mild depression and the people who start to feel anxiety-depressive states. These natural remedies to depression may also be associated with conventional treatment in severe depression:

There are three main objectives of the depression treatment:

• To remove depression/anxiety,
• To ensure a good sleep (time and quality),
• To ensure a good eating (quantity and quality).

Usually in cases of severe depression, doctors will recommend these depression natural remedies to be taken in conjunction with conventional treatments. Sometimes they will recommend that the remedies should be taken separately when the depression case get better.

That being said, you should get a medical consultation if you are depressed and having the prolonged symptoms. The doctor will decide which treatment suited you based on the severity of the depression.

Depression Diet

Food is an essential part in the depression natural treatment. It provides the nutrients needed to fight against stress, anxiety, and depression. Mediterranean diet which rich in fruits, vegetables and salads is recommended since they can provide vitamins, trace elements and essential minerals.

Fish (fatty deep sea), rich in omega 3 fatty acid will promote with peanuts (lentils, peas, white beans …) rich in amino acids and large supplying energy. You should limit the consumption of sugar, since it can be one of the sources of stress followed by sudden fatigue.

A report said that tryptophan is essential for the secretion of serotonin. It can be found in milk, yogurt, chicken, nuts and peanuts. It will also necessary to ensure proper digestion (transit) to ensure absorption of nutrients consumed. Otherwise, taking probiotics is important. Physical activity (brisk walking for 3 hours per week minimum) has shown benefit in the treatment of depression. It also helps clear your head, reducing stress and anguish. Finally it ensures a better night’s sleep.

Natural Remedies to Depression

Here are the herbal natural remedies to depression:

1. Against Depression : St. John’s Wort (Procalmil: 1 tablet morning and evening) the plant is essential. She demonstrated an action just as effective as antidepressants. However, it may make it less effective medications (anticoagulants, anticonvulsants, oral contraceptives, digoxin, theophylline …). So should you always ask before taking any wort.
2. Against anxiety and insomnia : valerian, sweet clover, passionflower, hawthorn … or as preparations Vagostabyl, or Spasmine Euphytose (6 tablets per day to be distributed throughout the day as needed).
3. Against sexual disorders associated: gingko biloba.

The nutrients needed against depression that can act as natural remedies to depression are:

• The magnesium (D-Stress, Magne B6, Mégamag) is essential for the production of energy and the fight against spasmophilia often associated. It helps boost the synthesis of neurotransmitters often deficient in depression.
• The B vitamins (especially B6, B9 and B12) are still indispensable in psychological problems (yeast).
• he omega-3 polyunsaturated fatty acids have an anxiolytic antidepressant and accordin
• g to many studies . Moreover, their presence in cell membranes ensures good communication and good spasticity between neurons.
• The SOD and Co-Enzyme Q10 are excellent antioxidants that have an important action on the brain inflammation that is often encountered in depressive states.
• The iron deficiency if confirmed on a blood test.
• To potentially chelate heavy metals or pesticides : selenium, vitamin C and E, alpha lipoic acid, DMSA, garlic …

These mineral elements are essential reinforcement for the natural remedies to depression:

• Oligosol copper-gold-silver : a dose in the morning against fatigue and depression.
• Oligosol lithium : 2 bulbs in the evening for relaxation and sleep.

Two very important products against depression:

1. – The 5-Hydroxy-Tryptophan (5HTP) (100 to 150 mg / d) is the main precursor of serotonin, a hormone often deficient in depression. Griffonia plant is very rich in 5HTP, which is an excellent alternative.
2. – the derivatives of methionine , SAMe (amino acid) plays an important role in the synthesis of certain neurotransmitters involved in depression.

Flowers for Depression

The Bach flowers can already relieve stress or emotion with the Rescue. There are also: –

• Aspen acting on depression, irritability and dark thoughts.
• Cerato when the person seeks solitude and difficulty concentrating.
• Centaury when the person lacks confidence in her and constantly needs comfort;
• Mimulus for the impatient and stressed out.
• Star of Bethlehem for the intense emotional states.

Depression Alternative Treatment

• The acupuncture is often very effective. It will reverse the condition which will allow the person to cope with new problems to his or her stressful situation.
• The essential oils : Citrus aurantium and Lavendula angustifolia at 2 drops of each per day have an antidepressant and anxiolytic effect.
• The homeopathy has also many remedies provided against depression

• • • Sepia 9CH: when all is boredom, irritability in people seeking solitude.
    • Pulsatilla 9CH for melancholic cry easily and are enhanced by the comfort.
    • Ambrea grisea 9CH for depressed after work or family worries that wake up at night. – Lycopodium 9CH when weariness of life with aversion to all work.
    • Aurum is 9CH for depression with serious suicidal ideation. complexes Poconéol 1 + 2 + 43 + 69 with 15 drops of each, put together in one glass once a day, are excellent drainers depressive states.

Other techniques are a significant booster as one of the natural remedies to depression : EFT (Emotional Freedom Technique), EMDR (in case of traumatic event), relaxation, relaxation therapy, color therapy (green), energy treatments, spa treatments, art therapy, recreation, laughter, fun and … the removal of all sources of electromagnetic fields (TV, laptop, computer, electrical equipment).

Symbolism: Depression is a sign that must draw attention to a dissatisfaction with his life. It indicates that we must stop stubborn refusal to take the direction of its development and it is time to make a change in the direction of its existence. This depression is like a sidelined. This should allow time to get in touch with his inner self in order to align with their beliefs and aspirations but also to discover their deepest aspirations. In total , there are many therapies to help them out of depression. Antidepressants should be reserved for serious cases, for the

Share some comments about these techniques and best natural remedies to depression using the comment box.

Nutritional influences can affect on mood since certain foods affect neurotransmitters in the brains and contribute in our feelings. We are talking about the neurotransmitters serotonin, dopamine, (nor) adrenaline and endorphins. A shortage of these brain chemicals may lead to a variety of symptoms, including sad feelings. In addition, depressed people tend to eat less healthy as they can also cause depression.

Neurotransmitters / hormones / amino acids that can be influenced by diet

Serotonin

The neurotransmitter serotonin is also called the ‘feel good’ hormone called as the next a positive feeling and a good sleeping pattern for a good memory, a good bowel movement and ensures the correct pressure. Through the amygdala, a brain region affects serotonin our emotions.

By evening serotonin is converted into melatonin, the hormone that affects the sleep-wake rhythm. Serotonin, in turn, created from the protein tryptophan which is mainly located in the following foods: milk, curd, cheese, yogurts, cottage cheese, meat, chicken, shellfish, squid, egg, banana, almonds, (pecan) nuts , pumpkin seeds, sunflower seeds, plums, tropical fruits, sesame seeds, cereals, brown rice, dates and lentils.

Chocolate contains tryptophan probably insufficient to increase serotonin in our body to bring about. Tryptophan is only really included in the brains when something sweet to eat. In order to serotonin from tryptophan to be formed are sufficient amount of vitamin B (including folic acid) and C, and the minerals iron, zinc and magnesium. Many people who are depressed appear to have a folic acid deficiency. Excessive concentrations of serotonin can cause restlessness and concentration problems.

Dopamine and norepinephrine

The neurotransmitters dopamine and norepinephrine cause a feeling of reward and incentive to work. They provide an alert and happy feeling and improve memory and performance. A shortage of dopamine may be needed to ingestion of alcohol, caffeine, smoking and drugs as they arise for an increase of dopamine and noradrenaline worry.

Nicotine increases dopamine has a temporary effect what a wonderful feeling, but is followed by a stronger need for dopamine / nicotine. If this need is not satisfied, a restless, irritated and annoyed feeling so arise where there is a nicotine addiction. Smoking also causes an increase in cortisol which reduces the absorption of tryptophan. A high dose of caffeine makes adrenaline and leads to stress.

Norepinephrine has a strong stimulating effect and leads to aggression rather than fear compared with adrenaline. Noradrenaline is formed by dopamine. Coffee (caffeine), cocoa (theobromine) and tea (theophylline) strengthen the receptors for norepinephrine and cause a stimulant effect. People with depression have a deficiency of noradrenaline.
An increase of dopamine and noradrenaline can also be associated with unpleasant feelings such as palpitations, anxiety and fear. Vitamin B6 and magnesium are essential for the production of dopamine.

Endorphins

Endorphins are our body’s natural painkillers, which cause a great feeling and therefore what can be addictive. Endorphins are created during eating sugars / fats at orgasm, when laughing, deep breathing, meditation and exercise.

Phenylethylamine

Phenylethylamine in large quantities produced by the brains in love and is also called the “love peptide called. It causes a euphoric feeling to happy. Foods that contain phenylethylamine are chocolate, cheese and red wine. At too high concentrations of this substance are feelings of nervousness and paranoia observed accompanied by sweaty palms, rapid breathing and heart palpitations. Phenylethylamine belongs to the family of amphetamine, a lack of it is an important factor in depression.

Tyrosine

Tyrosine is an amino acid and the precursor of norepinephrine. Foods that contain this amino acid are: fruit, fish, nuts (trail mix), seeds, beef, sauerkraut, dairy and grains.

Food, Diet and Depression

Coffee, tea and cola

all three products containing caffeine-like substances with a stimulating effect resulting in an increase of adrenaline in the blood takes place as a sort of stress reaction. Such a reaction is accompanied by a raised feeling that generally followed by a feeling of fatigue. Coffee also shows important minerals and trace elements in the urine drain since it is a diuretic effect. When anxiety and sleep disorders is better not to drink coffee because people who suffer this kind of disorder often more sensitive to respond.

Chocolate

Chocolate has a stimulant effect, contains very much sugar and too much saturated fat. It is also rich in magnesium and polyphenols, which reduce the risk of arteriosclerosis and contains phenylethylamine, a precursor of norepinephrine, which antidepressant works. Dark chocolate with the highest content of cocoa, in particular, would be able to have a good effect.

Alcohol

Alcohol creates a dopamine increase and the production of new cells. Red wine also contains antioxidants which protect against cell death. Excessive drinking leads to a destruction of brain cells and lead to degeneration. Furthermore, alcohol extracts moisture from the body through which vital minerals lost through the urine.

Carbohydrates

Carbohydrates (sugars and starches) can increase the uptake of tryptophan which will be created extra serotonin. But take care with carbohydrates that are quickly in the blood are recognized as the effect be of short duration and may be even opposite. Sugar provides an imbalance in the body and is tired. Carbohydrates in the form of pulses, rice and other whole grains are rich in vitamins and minerals that affect the production of the above mood-enhancing neurotransmitters.

Antioxidants

Antioxidants are found in large quantities in fruits and vegetables and ensure that free radicals in our bodies be made ​​harmless by allowing our (brain) cells are not damaged.

Fats / fatty acids

The vast majority of our brains is composed of fat, in particular of DHA, which is in omega-3 unsaturated fatty located. Most people eat mostly saturated fat, giving our cell walls, which consist largely of fat, harden. This allows the cell to function and will eventually die. Saturated fat and / or an overdose of omega 6 fats lead to a high risk of diseases and cell degeneration. Containing Omega 3 fats reduce the risk of disease, inflammation and cell death is correct, keep our brains in good condition and can reduce depressive symptoms. Omega 3 fats are in: fish (herring, salmon, mackerel, sardines and eels), shellfish, game meat / poultry, flaxseed oil, fish oil, olive oil, seeds, nuts (not peanuts), seeds, nuts and soy. Omega 3 EPA and DHA, which constitutes an improvement of memory and an enhanced sensitivity to neurotransmitters like serotonin and dopamine worry.

Aspartame

This artificial sweetener can reduce the production of serotonin and dopamine concentration decrease.

Last but not least, add some comments about diet and depression, and tell us if you feel the same way.