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MOOD DISORDERS:
Anxiety And Depression
Depression and anxiety are two prevalent health concerns that can affect
one’s physical, mental and emotional well-being. While they are two distinct
mood disorders, depression and anxiety commonly present together in
affected individuals.
Depression and anxiety do not have a single underlying cause, but are often
triggered by a stressful life event, such as the death of a loved one, financial
hardship, serious illness and relationship or family problems. Feelings of grief,
sadness, fear and worry are normal in response to these events; it is when the
emotions and other symptoms persist to the point that they interfere with your
ability to cope with every day functioning that it becomes a significant cause
for concern. Integrative approaches to managing anxiety and depression
include psychosocial therapies, medication, and healthy lifestyle interventions
such as dietary changes, exercise, stress reduction techniques and nutritional
supplementation.
DIETARY STRATEGIES
CARBOHYDRATES
Numerous studies have looked at carbohydrates in relation to their effect
on mood. This particular nutrient helps increase levels of serotonin, a
mood-boosting brain chemical that can make you feel more calm and relaxed.
Some carbohydrate-rich foods are also a good source of soluble fibre, which
slows the rate at which sugar is absorbed into the bloodstream. When your
blood sugar levels are stable, you tend to feel less irritable. The next time
you’re feeling depressed, try the following high carbohydrate, low protein
meals and snacks:
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Warm oatmeal topped with dried fruit or fresh berries
Toasted whole grain bagel with jam
Pancakes with fresh fruit and real maple syrup
Pasta with tomato sauce
Crackers and low fat milk
A glass of unsweetened fruit juice
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B VITAMINS (VITAMIN B6, FOLATE AND VITAMIN B12)
There are eight B vitamins, and low levels of these nutrients have been
linked to depression and changes in mood. The body uses vitamin B6 as a
building block for an enzyme that helps convert the amino acid tryptophan
into the mood-regulating neurotransmitter serotonin. You can obtain vitamin
B6 in the diet by eating plenty of protein-rich foods (meat, fish and poultry),
as well as whole grains, avocadoes and bananas. However, taking a daily
supplement to achieve a higher dose may be more effective for managing
depression. While you can find vitamin B6 on its own in supplement form, it is
best to take it as part of a B complex in order to obtain a balance of these
vitamins. Look for a formula that provides 50 to 100 milligrams of vitamin B6
daily.
A number of studies have also shown that people with depression are
commonly deficient in folate and vitamin B12. Folate helps the brain to
produce several mood-enhancing neurotransmitters, including serotonin; low
levels of this B vitamin may also reduce the effectiveness of some commonly
prescribed antidepressants. In addition, lack of folate and vitamin B12 may
reduce the body’s ability to produce S-Adenosyl methionine (SAMe), a key
compound that is involved in the production of other neurotransmitters.
Folate is found in leafy green vegetables such as spinach, fortified grains,
beans, lentils, orange juice and bananas. Folic acid, the synthetic form of
folate found in supplements, can also be obtained by taking a daily B
Complex. Look for a formula that provides 0.4 to 1.0 milligram (400 to 1,000
micrograms) of folic acid daily.
Vitamin B12 is mainly found in animal foods such as meat, fish, poultry,
eggs and milk, as well as fortified soy and rice beverages. While this nutrient
can also be found in a B Complex, you’ll have to take it as a single
supplement in order to achieve a higher dosage level of 500 to 1,000
micrograms daily.
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ST. JOHN’S WORT
St. John’s Wort (Hypericum perforatum) is an herbal remedy that has
been used for many years in Europe to treat mild to moderate depression.
Supplements are made using dried flowers from the St. John’s Wort plant,
which contains key therapeutic compounds, including hypercin and
hyperforin. Much like a number of prescription antidepressant medications,
St. John’s Wort helps to boost levels of serotonin, a neurotransmitter that plays
a significant role in balancing mood and emotions. This makes it a natural
alternative to antidepressants for mild to moderate cases of depression; it has
also been shown to be effective for managing stress, anxiety and Seasonal
Affective Disorder (also known as SAD, or the “winter blues”). In addition, St.
John’s Wort promotes sleep, which makes it helpful for combatting some of
the symptoms associated with depression, such as fatigue and low energy.
The recommended dosage of St. John’s Wort is 300 mg three times daily,
using a formula that is standardized to contain 0.3 percent hypercin and high
levels (three to five percent) of hyperforin. It should be taken for at least four
weeks in order to have any noticeable effects. St. John’s Wort does have the
potential to interact with a number of common medications, including
antidepressants, so it is important to consult with a healthcare professional if
you are currently taking any prescription medications. This herbal remedy
should not be used if you are pregnant or breastfeeding.
FOLIC ACID
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