A look at the affect of diet on mood, the role of vitamins and minerals in emotional well-being and how staying active increases the production of feel-good brain chemicals.

Diet

A change or improvement in diet can help lift depression.

Various research projects have been carried out to try and find how diet affects mood and states of depression.  Some evidence suggests the amount and balance of carbohydrate and protein consumed in a meal can affect the way the brain utilises serotonin.  Other studies have shown that the ratio of fat to carbohydrate in a meal can significantly affect mental performance, alertness and mood.

All research on the effect of diet on mood and depression can be pinned down to one vital point  food preferences are based on how food makes us feel.

Individual lifestyles also have an influence on how diet affects depression.  People vulnerable to unhealthy eating patterns will not necessarily become depressed purely because of their diet.  If a person is already depressed, however, healthy eating can help overcome some of the symptoms.

Many important vitamins and minerals that the body gains through food are destroyed by alcohol, caffeine, nicotine and refined sugars.  Overall health and mental wellbeing will improve as these items are removed and the body returns to a more balanced state.

Healthy, wholesome foods such as fruits, vegetables, grains, raw nuts and seeds should be included in the diet.  When the body is provided with all the things that it needs in balanced quantities, physical and mental health is a lot easier to maintain.

Vitamins and minerals play an important part in emotional and physical wellbeing.  Food is relied upon to provide vitamins and minerals, but many factors affect how well the body uses them.

Stress, medication, surgery and disease can deplete or change the amount of vitamins and nutrients required.  B complex vitamins and vitamin C cannot be stored by the body, and are rapidly depleted by things such as nicotine and caffeine.  Deficiencies of vitamins and minerals can cause symptoms of depression in certain cases.
 
A healthy balanced diet should provide the body with enough vitamin B complex, vitamin C, magnesium, calcium, zinc, iron, manganese and potassium.

If you are unable to get the required amount from your diet, your doctor or a nutritionist will be able to advise what supplements may be beneficial.

Exercise

Regular exercise may play a role in combating depression, due to an increase in production of neurotransmitters and endorphins (the feel-good brain chemicals).

Exercise reduces the risk of major disease and health problems, which can in turn lead to depression.  Finding the motivation to exercise whilst suffering from depression is a big issue.  As soon as an exercise programme has commenced, it becomes easier to motivate oneself owing to the positive effect exercise has on the brain and neurotransmitters.

Simply walking for half an hour, gardening, or swimming provides gentle exercise that will improve general health and mood, but there are many things that can improve fitness  whether it is an hour in the gym, or a brisk walk with the dog.

The most important thing to consider about exercise is enjoyment.  The more an activity is enjoyed, the more beneficial it will be.

A new pastime that combines social and physical activity such as golf, line dancing, or walking with friends may be ideal for people who have more time available.  There is, however, an awful lot of exercise that can be done without thinking about it  such as using the stairs rather than a lift or escalator, walking to the shops, getting off the bus a stop early, vigorous housework  even playing with the grandchildren!

If in doubt about your health, consult a doctor before starting a new exercise programme.  As well as being able to discuss any health concerns, a doctor can provide beneficial information that could make exercise facilities more accessible.  Many are able to refer patients to programmes specifically designed to improve health and fitness.  These schemes are often financially subsidised in order that all people can have access to them.

03/06/2009