Improve Your Mood by Changing Your Diet

Millions of Americans are affected by depression. Women, ages 25-44 are diagnosed 2 to 3 times more often than men. Although it's a common disease, there are many treatment options. Some people need medication and some need therapy, or both.

Depression is either caused by physiological or psychological factors. The physiological factors are connected to the "monoamine hypothesis," which is the belief that neurotransmitters (chemical imbalances), such as epinephrine, serotonin, and nor-epinephrine, are the cause.

In some people, mineral and vitamin deficiencies can worsen depression. For some, it is also the single cause. If you correct these deficiencies, it is not recommended to stop taking the medications or therapy (unless recommended by a doctor), but by taking into consideration what you consume, your brain and body will respond.

Human brains are made of 60% fat. Experts believe that seafood that contains omega-3 fatty acids can battle depression. This allows the neurotransmitters to flow easier through fatty membranes that are made from the same omega-3 fats. Serotonin levels, which allow the body to relax, may also be increased by consuming fish.

Serotonin is produced by using carbohydrates. The trend of a low-carb diet can leave some irritable, since the brain requires blood sugar in order to function. Some studies have shown low levels of blood sugar to be in common in those who suffer from depression. A healthy level of carbohydrate consumption would contain 15 grams of carbohydrates. The best carbohydrates would be "healthy" carbohydrates (fruit, whole grains, and vegetables) and it's best to eat smaller meals (3-5 per day).

This is an essential amino acid and is a major contributor in serotonin production. Although false, many believe that turkey is the highest resource of tryptophan due to the sleepiness we feel after a nice turkey dinner. However, the best source of tryptophan is bananas, milk, oats, mangoes, and chocolate. If you're going to devour chocolate, be sure that it's dark for its antioxidants.

B Vitamins also contribute to neurotransmitter function. Studies have shown that one third of those suffering from depression might have a lack of folic acid in their diet. This can lead to low serotonin levels in the brain. The B6 deficiency can also lead to anxiety in addition to the depression. Depression can also be connected to a thiamin deficiency. Leaving this type of deficiency untreated can lead to nerve damage that cannot be treated. If these vitamins are absent from your diet, it's best to take a vitamin B supplement.

Those who suffer from depression, as well as schizophrenia and bipolar disorder, were found to have low levels of magnesium. Manganese, which is another mineral, may also be a factor in depression if the level is too low. Without enough manganese, there will be decreased amounts of neurotransmitters serotonin and norepinephrine in the brain.

Be sure to check with your physician for particular needs, but for most, a healthy diet, along with B Vitamins and mineral vitamins, and regular exercise can contribute to the prevention of depression.

SOURCE: health.yahoo.com
http://health.yahoo.com/experts/weightloss/2138/5-diet-tips-to-improve-your-mood