DEPRESSION AND NUTRITION

                                               Figure 1: Depression and Nutrition 

  

What is depression?

According to World Health Organisation (WHO), depression is a common mental disorder that causes a persistent feeling of sadness and loss of interest. Depression is a leading cause of disability worldwide and is major contributor to the global burden of disease. It was reported that globally, more than 264 million people of all ages suffer from depression.

 

Depression can cause the affected person to suffer greatly and function poorly at work, school and in the family. At its worst, depression can lead to suicide.

 

Suicide due to depression is second leading cause of death in 15-29 years old. The burden of depression and other mental health conditions is on the rise globally. 

TYPES OF DEPRESSION:

Broadly there are four different types of depression. They are as follows:

•Major depression:  It is a state where a dark mood is all-consuming and one loses interest in activities. Person can have trouble in sleeping, changes in appetite or weight, loss of energy, feeling worthless and even thought about death and suicide. 

•Persistent depressive disorder: Also known as dysthymia refers to low mood that has lasted for at least two years. Person with this kind of depression can function day to day work but feel low or joyless at sometimes.

•Bipolar disorder: This kind of depression has episodes of depression. It is also known as manic depressive disease. Being manic can feel great, but it doesn’t last long leading to self destructive behaviour.

 

•Seasonal affective depression: This kind of depression occurs as days get shorter in the fall. The mood change is seen due to alterations in the body’s natural daily rhythms. 

There are some other kinds of depression. They are as follows: 

•Prenatal depression: This kind of depression includes major and minor depressive episodes during pregnancy or after delivery.

•Premenstrual dysphoric disorder (PMDD): This kind of depression occurs shortly after ovulation and end once menstruation starts.

                                     Figure 2: Types of Depression 

Areas of the brain affected due to depression are as follows:

•Amygdala: It is part of the limbic system, a group of structures deep in brain that associated with emotions. So when a person is depressed, the activity amygdala is higher.

•Thalamus: it is the part of the cerebral cortex, which directs high-level functions such as speech, behavioural reactions, movement, thinking and learning. Some research suggests that bipolar disorder may result from problems in the thalamus which gives unpleasant feelings.

•Hippocampus: It is the part of the limbic system and has a central role in processing long term memory and recollection. So the hippocampus is smaller in some depressed people, and research suggests that ongoing exposure of nerve cells in this part of the brain. 

                                                      Figure 3: Areas of the brain

SYMPTOMS OF DEPRESSION:

What is nutrition? 

The process of nourishing or being nourished especially the process by which any living organism assimilates food and uses it for growth and for replacement of tissues is termed as nutrition. 

 

There are two categories of nutrition. They are as follows:

•Macronutrients consist of energy, carbohydrate, protein and fat.

•Micronutrients consist of vitamins, minerals and water. 

How nutrition helps to relieve depression?

Few scientists have identified that decrease in the amount of some neurotransmitters can lead to depression. So, mentioned below are the foods which can help to increase the amount of these neurotransmitters. As these neurotransmitters play an important role in depression. They are as follows:

•Acetylcholine: It enhances memory and is involved in learning and recall.

Foods rich in acetylcholine are whole eggs, meats, fish and whole grains. 

•Serotonin: It helps regulate sleep, appetite, and mood. Research supports the idea that depressed people have reduced serotonin transmission. This decreased serotonin is can lead to suicide.

Foods rich in serotonin are salmon, nuts and seeds, poultry, whole eggs, milk and milk products, pineapple.

•Norephinephrine: Low amounts of this hormone constricts blood vessels, raising blood pressure and may also trigger anxiety and be involved in some types of depression. It also helps to determine motivation and reward. 

Foods rich in Norephinephrine are beans and legumes, bananas, oatmeal, fish and meat.

•Dopamine: It is essential to movement. It also influences motivation. Problems in dopamine transmissions can leads to hallucinations or delusions. It is also known as happy hormone.

Foods rich in dopamine are dairy foods, meat products, salmon and mackerel, whole eggs, fruits particularly bananas, almonds and walnuts and dark chocolate.

•Glutamate: It is a small molecule believed to act as an excitatory neurotransmitter and play a role in bipolar disorder. 

Foods rich in glutamate are cheese, milk, mushrooms, meat, fish and vegetables.

•Gamma-amino butyric acid (GABA): It is an amino acid that researchers believe acts as an inhibitory neurotransmitter. It is thought to help in reducing anxiety.

Foods rich in Gamma-amino butyric acid (GABA) are cocoa, cod liver oil, garlic.

                                     Figure 4: Examples of foods 

Food over Antidepressants pills: 

Foods are always a better option than any kind of medications. Hence, consuming antidepressants pills can also leads to wide range of unpleasant side effects. They are as follows:

•Nausea.

•Increased appetite and weight gain.

•Loss of sexual desire and other sexual problems such as erectile dysfunction (inability to achieve or sustain an erection) during sexual intercourse and decreased orgasm.

•Fatigue and drowsiness.

•Insomnia or trouble sleeping.

•Dry mouth.

•Blurred vision.

•Constipation.

•Agitation.

•Irritability.

•Anxiety.

•Suicidal thoughts.

•Increased risk of type 2 diabetes mellitus and hypertension.

                                          Figure 5: Foods over antidepressants

Hence, would like to conclude by stating that “Let food be thy medicine and let medicine be thy food.” If we start incorporated above mentioned foods in our diet than we can easily prevent depression. As good nutrition also plays an important role when one’s is depressed. 

Musharrafa Asad