DEPRESSION
Feb 14th, 2007 by Janeen
Depression is the most common mental disorder suffered by Americans, and it is estimated that over 17 million Americans are affected each year. The incidence of depression is slightly higher in women than men. Depression is an emotional state, which can have a very real physiological basis. Americans use the term “depression” loosely, however; it can be a serious illness for many. A more clinical definition would be that it is ‘a persistent disturbance of mood with complex roots in an individual’s physiology and psychology, and it has marked symptoms’.
People who are diagnosed with Multiple Sclerosis and other chronic conditions tend to suffer from depression more than others. In the case of MS, is it the actual diagnosis, or is it related to the MS, the drugs we take for Multiple Sclerosis or other factors?
It is unclear whether depression in people with Multiple Sclerosis is linked to the beta-interferon drugs or the MS itself. However, the beta-interferon drugs do decrease the amount of serotonin formed in the brain. Serotonin is a neurotransmitter found principally in the brain. Serotonin is believed to play an important role in regulation of mood, sleep, appetite, relaxation, and sexuality. Low serotonin levels have been associated with clinical depression, and anxiety disorders.
People with low serotonin levels feel depressed and often crave simple carbohydrates such as bread, pasta or candy.
Clinical depression is indicated when five or more of the symptoms listed below exist for over a 2-week period with four symptoms most likely indicating depression.
• Insomnia or sleeping too much
• Loss of appetite or weight gain due to overeating
• Diminished interest in usual activities or decreased sexual drive
• Diminished ability to think or concentrate
• Loss of energy; feelings of fatigue
• Feelings of sadness, worthlessness, self-reproach, or inappropriate guilt
• Physical hyperactivity or inactivity
• Inability to think or concentrate
• Recurrent thoughts of death or suicide
There are a variety of vitamin deficiencies that can lead to depression. The B-vitamins synergistically treat depression and are essential to mental and emotional health. The B-vitamins cannot be stored in our bodies (with the exception of B-12 which can be stored in the liver) so we depend on our daily diet to provide them. The most common deficiencies are folic acid, vitamin B-12 and vitamin B-6. Folic acid and B-12 function together. First, a good multivitamin with the full range of vitamins and minerals is recommended. A multivitamin is essential in providing all the basic nutrients.
Folic Acid
Folic acid deficiency has been directly linked to depression symptoms. Depression is the most common symptom of a deficiency.
• Functions similar to vitamin B-12
• Aids in red blood cell production and protein utilization
• Deficiency symptoms include depression, anemia, irritability, and fatigue
• Considered a brain food
Food Sources:
Green leafy vegetables (kale, spinach, swiss chard), asparagus, broccoli, bean sprouts, wheat germ, chicken, whole grains, fruits (oranges, berries, cantaloupe, pineapple and bananas, root vegetables, cabbage, beet greens, salmon, and legumes.
Vitamin B-12 (Cobalamin)
B-12 is a less common deficiency but it can also lead to depression especially in the elderly.
• Essential in nervous system function
• Important in red blood cell formation; increases energy levels
• Works with folic acid in many body processes including the myelin sheath that surrounds nerve cells and speeds the conduction of the signal along nerve cells
• The body does store B-12, therefore, it may take years to show a deficiency which can include impaired nerve function, digestive problems, mood changes with mental slowness, and pernicious anemia
• High folic acid levels can mask a B-12 deficiency
Food Sources:
Large Quantities of Vitamin B-12 are found in animal foods — liver and kidney being the richest source. Other animal products containing significant amounts are eggs, fish, cheese, and meat. Vitamin B-12 is not found in many vegetables except that it is found in sea vegetables such as dulse, kelp, kombu, and nori. Sardines also contain B-12.
Vitamin B-6 (pyridoxine)
• Essential in amino acid metabolism
• Supports production of GABA (Gamma Amino Butyric Acid)
• (important for central nervous system function)
• Necessary for the synthesis of brain neurotransmitters – including serotonin
• Deficiency includes depression, glucose intolerance, anemia, impaired nerve function, muscle weakness, nervousness, and irritability
• People with depression are typically low in B6
Food Sources:
Whole grains, organ meats (liver), fish, poultry, egg yolk, beans, bananas, prunes, cabbage, avocados, cauliflower, and brussels sprouts.
Food sources of the other important B-Vitamins
• Looking at diet and lifestyle may not always be enough and if you are experiencing persistent symptoms of depression, seek professional help from a mental health care professional, doctor and/or health care practioner.
To schedule a FREE half-hour consultation with Janeen please send me an email
Janeen Goldsmith is a Certified Nutrition Therapist who specializes in working with people who have MS or other autoimmune conditions and who are seeking additional health support along with traditional therapies. Her practice is based on the principle that because everyone is different, each person’s nutrition program should specifically fit his or her lifestyle and preferences. Janeen’s goal is to help people eat better to feel better. She meets with individual clients in person, email and/or by phone. She also shares her knowledge through public speaking and teaching cooking skills to local Colorado residents.
Thank you for reading this article, which is part of Approachable Nutrition’s Get Healthy Newsletter (from Janeen Goldsmith, Nutrition Therapy for Multiple Sclerosis). I value your interest and support. If you are not on the mailing list to receive notification of these feature articles, please sign up here. Also know that I never sell your personal information to any third party. And, it is always easy to unsubscribe from email newsletters or change your email address: you can do that right from the bottom of any newsletter. If you have feedback, suggestions, or questions about my newsletter or practice please send me a private note through my contact form.
References:
1. Balch, Phyliss A., CNC, Prescription for Nutritional Healing, Avery Publishing, New York, NY., 2000 p. 4
2. Davis, F.A., Taber’s Cyclopedic Medical Dictionary, F.A. Davis Company, Philadelphia, 2001, p. 2342-2343, 2398.
3. HealthQuest Inc. 1998-2004
4. Murray, Michael, N.D., and Pizzorno, Joseph, N.D., Encyclopedia of Natural Medicine, Three Rivers Press, New York, NY. 1998, p.377-399.
5. Murray, Michael T., N.D., Encyclopedia of Nutritional Supplements, Prima Publishing, 1996, p. 81, 84, 88, 100-102,111,115,127-135.
6. Whitney, Cataldo, Rolfes, Understanding Normal and Clinical Nutrition, Wadsworth Thomson Learning, Sixth Edition, p. 314-330.
Healthquest Inc., 1998-2004
Multiple Sclerosis Society, Managing Specific Issues
DesMaisons Kathleen, Ph.D., Additive Nutrition, Potatoes not Prozac
American Psychiatric Association – Diagnostic and Statistical Manual of Mental Depression
Healthquest Inc., 1998-2004
Murray, Michael T., Encyclopedia of Nutritional Supplements, Pg. 386
Murray, Michael T., Encyclopedia of Nutritional Supplements, Pg. 386-387
Murray, Michael T., Encyclopedia of Nutritional Supplements, Pg. 127 Michael Murray, Supplements pg.105© 2006 Janeen Goldsmith. All rights reserved.