Did you know that antidepressants are some of the most prescribed medications in the world (and the most popular psychiatric medication)?
As a Health Coach, I find that more and more of the clients that come to me for holistic support are already on anti-depression meds (as well as anti-anxiety and/or sleep-aid meds), and are experiencing unwanted side-effects. So naturally, it’s had me doing more research on this topic so that I can better support my clients.
WHY IS THIS IMPORTANT? Because I am convinced that in many cases (that are not SO severe), there are many “natural” holistic tools that one can apply to feel better and avoid taking anti-depression meds - and these tools help treat the root cause, and come with no side effects!
Additionally, in the cases where medication is absolutely necessary, there are many lifestyle and diet factors that can support your depression treatment to make the results more effective (and hopefully help you become less reliant on the meds).
But before I continue, I want to make a very IMPORTANT NOTE: I am not a doctor, and depression can certainly be a serious medical condition that requires medical attention. So if you suffer from depression, please call your doctor for a diagnosis and a treatment plan that works for you.
A COMMENT ON DEPRESSION AND WHAT WE’RE SEEING
Depression (and similar feelings of sadness/stress/mood swings) can be very tricky to say the least, and often subjective; emotions and feelings aren’t easily measured or defined. Of course there is a clinical definition of depression, but generally speaking, for both the patient and the health practitioner, it can be hard to gauge when medication is the best course of action. And this has arguably contributed to over-prescription of antidepressants. People crave a quick solution (it goes without saying that depression can be absolutely horrible), and for doctors, it’s in their best interest for patients to feel better ASAP, so most often, medication is a win-win. That being said, there is a flip side, of course.
CAUTION FOR SIDE EFFECTS
Despite the benefits, there are also many side-effects to antidepressants (as with all prescription medications), and in most cases, there is a lot that can be done to support your mood aside from taking drugs.
(Just remember that if you do suffer from clinical depression, always check with you doctor and make sure any holistic remedies you try are in agreement with your doctor’s prescription).
Here are a few of the common researched side effects of antidepressants:
Stomach upset
Anxiety
Agitation
Insomnia
Sexual dysfunction
Weight gain
Sleep disturbances
5 NUTRITION TIPS FOR BEATING THE BLUES AND SUPPORTING YOUR MENTAL HEALTH
Although the factors that cause depression for one person can be different for another person, there are positive holistic lifestyle diet changes that have shown to help minimize or correct many of the various precipitating factors of depression (even in conjunction with other treatments).
Research has found that 1) HIGH LEVELS OF INFLAMMATION and 2) NUTRIENT DEFICIENCIES in the body are linked to depression. Lower levels of omega-3 fatty acids, B vitamins, zinc, magnesium, and vitamin D are related to lower levels of brain function and can contribute to depression.
So with that in mind, it makes sense that the most effective way to keep depression at bay is to decrease inflammation and support your nutrient levels with a nutrient-dense diet. The combination of eliminating/decreasing potentially inflammatory foods, and loading up on nutrient-dense veggies, herbs, spices, and healthy fats and protein is key.
HERE ARE 5 DIET TIPS TO HELP BEAT YOUR BLUES:
1) Avoid refined foods and sugar. Limit intake of refined flour (breads, pastas, baked goods) and all packaged foods/snacks. Avoid processed sugar, and even consider lowering your overall natural sugar intake (being careful to not overdo it with the higher sugar fruits such as dried fruits). WHY? Although the brain needs some carbohydrates to function optimally, eating refined carbohydrates and sugars causes the pancreas to secrete extra insulin which can contribute to depression. Craving sweets is common among depressed people because sugar temporarily increases serotonin, which helps the person feel better. Unfortunately, indulging in sweets can make depression worse in the long run.
Focus on eating a balanced diet - and consider working with a health coach or nutritionist) to work on minimizing the sugar cravings.
2) Eat healthy sources of tryptophan, including: seeds and nuts (such as flax seeds), turkey and chicken, organic tofu and tempeh. Tryptophan is required to make the neurotransmitter serotonin, which helps combat depression.
3) Eat foods rich in omega-3 fatty acids EVERY DAY. Try eating fatty fish once or twice a week (BUT be picky with your sources, choosing wild-caught, and don’t overdo it given potentially high levels of mercury, pesticides and heavy metals that can be toxic in large amounts) and balance it out with plant sources of omega-3 fats, including flaxseed, walnuts, chia and hemp seeds (and taking a good quality fish oil supplement). These healthy fats are essential for a healthy brain!
4) Eat foods rich in folic acid and B12, such as dark leafy greens (tons!), high-quality animal protein, legumes (lentils, chickpeas, beans) and potentially supplement with a B-complex (ideally with methylated forms of the vitamins as many people have issue absorbing otherwise). A deficiency of folic acid and B12 have been linked to depressed mood.
5) Load up on Nutrient Dense Superfoods. Here are some of the TOP most nutrient dense foods:
Microgreens (ex. broccoli and kale sprouts)
Liver (preferably from organic beef or chicken)
Salmon (wild-caught) Sardines
Kale (as well as dandelion greens, collard greens/acelga, spinach, watercress, and all dark leafy greens)
Berries, especially Blueberries (fresh or frozen; preferably organic) and Goji Berries (dried)
Sweet Potato, Carrots and Pumpkin
Seaweed and other sea veggies
Parsley and Cilantro
Eggs with the yolk (most of the nutrients are in the yolk!)
Try eating 2-3 (or more) of these every single day! AIm for all of your meals to be as nutrient-dense as possible. Consider working with a health coach for support.
So if you’ve been struggling with the blues (and/or symptoms of mood swings, anxiety, loneliness coupled with sadness, excessive stress and/or difficulty sleeping), remember that there are helpful steps you can take to help support your brain health and potentially lower symptoms of depression. Start by implementing the above nutrition tips!
And apart from nutrition/diet factors, there are A LOT of other things that can help you boost your mood in terms of LIFESTYLE. Stay tuned for a future blog on the holistic lifestyle practices that can help support you and boost your mood.
Love and Mood-Boosting Foods,
Mariana