Diet and depression; make the connection

If we are what we eat then there must be a connection between us and food that goes much deeper than our waist line.  Eating a healthy diet of antioxidants, nutrients and “smart” carbohydrates can only help balance our hormones and restore our bodies.  Our bodies require a healthy diet for more than just our physical condition.  The value of what we receive when we eat a balanced meal fuels our body for the rest of the day.  If food is “fuel” then our entire body, including our brain, needs the proper fuel to run.  We get the proper fuel from eating the right food.  When we eat food high in unhealthy fats and refined sugar we deplete our emotional bank account.  Our serotonin (feel good hormone) replenishes every night when we sleep and is directly affected by the food we eat.  “Smart” carbs come from fruits, vegetables, whole grains, and legumes.  Basically, if it comes from the ground its good for you!  “Empty” carbs come from food that is processed, refined or depleted from the original state it came from (i.e. refined sugar).  In addition to carbs are other nutrient/wellness boosting foods (i.e. fish oils, vitamin D food and antioxidants), each playing a significant role in assisting our emotional wellbeing.  Becoming aware of the food/fuel connection makes all the difference in balancing our emotional state of mind.  Below is my short list of foods and nutrients to incorporate into your daily diet.

Smart carbs high in essential antioxidants and vitamins/minerals:

*Beta-carotene (Broccoli, carrots, peaches, spinach, sweet potato, apricots, collards, pumpkin)

*Vitamin C (Blueberries/aka brain food, red potatoes, strawberries, peppers, tomato, grapefruit)

*Vitamin E (Olive and Flax oil, Almonds, Walnuts, wheat germ)

*Brown or Basmati rice

*Whole wheat, rye bread (not enriched or bleached)

*Lentils, kidney beans

Brain food:

*Tuna, turkey and chicken have the same “calming” effect on the brain, elevating our dopamine and norepinephrine levels.  Just eating healthy lean protein several times a day helps your mind and elevates your mood to a healthy, balanced level.  Other healthy low fat proteins include low fat yogurt, beans, peas, low fat organic milk, low fat cheese and poultry.

B-12 diets:

*Mediterranean diets have been credited with being one of the healthiest choices for centuries, providing the highest variety of B-12 nutrients in comparison to most other diets.  Low fat/lean protein (i.e. fish), nuts (almonds, walnuts), fruits (berries) and dark leafy green vegetables have the highest degree of the nutrients needed for a healthy balance of brain food.

Vitamin D:

*Vitamin D receptors are found in the brain, directly affecting our mood.  When our vitamin “D” levels are low our hormones are affected.  Fish oils (halibut, cod, mackerel, sockeye tuna, salmon) provide an excellent resource for Vitamin D, along with egg yolk, oatmeal and sweet potatoes.

Quick tips for wellness:  Just changing a few simple things in your diet each day can help provide a balance to your

overall emotional wellness.  And best of all…..to your waist line, too!