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Another High-Light For Our LoveCry Healing Site
Angel Femia
One of the major emotional illnesses Street Kids, The Homeless, Abuse Survivors and Victims are left dealing with on a daily
basis is Depression. After abuse we are left with thoughts such as no one really cares, nothing will ever help, love is for
others not me, no one really likes me, I can never get it right anyway and thousands of other very negative reinforcements.
These types of thoughts cause us to become more depressed and keeps us within that headspace.
Working Out {exercise such as yoga, weights, etc.}, getting lots of sunlight , talking to councilors, therapists {dealing
with the issues}, spending quality time with friends and family, or just walking in the park are all very good ways to help
deal with depression. There are many things we can do to help but most people don't even think of the fact that Nutrition
has a great deal to do with healing depression
What we eat and drink also does a great deal of good and can help us to lift our moods to where we are able to shed some joy
in our lives throughout any depressed periods. I have found that eating fruits and vegetables helps to lift my spirits, while
proteins help to strengthen my energy levels therefore enabling me to feel better about myself. Herbs and vitamins give me
the boost I need to change my thinking to a more positive space.
Below Anthony tells us what foods, drinks, vitamins and herbs will help us along our journey. This essay can also be found
on our Healing Site along with the information for Attention Deficit Hyper Disorder and hopefully many others as time goes
by.
Nutrition For Depression
By Anthony
Whatever therapy that helps us uncover and work through our unresolved issues is central to healing, and lifting our moods.
In addition to the mental and spiritual work we all need to do, there are nutritional methods of nourishing our brain and
helping our day-to-day mood and function.
Omega 3 fats literally make up most of our brain, after water, by weight.
Logically, we might think that these fats are important for brain health
(and mood). The research certainly shows a strong link; more omega 3 fats in the diet means less depression, particularly
with DHA and EPA, 2 specific omega3 fats found in fish.
(1)Researchers who have pooled data from different types of research find proven improvements in mood, with intervention research
and population based research; in clinical and free-living settings.
(2)Anyone can support their brain health and mood health, by incorporating generous amounts of clean sea fish in their diet
(mackerel, wild-caught salmon, sardines, herring), or wild caught fresh fish, like Canadian whitefish.
There are a number of supplements of fish oils in the health market, with the better ones made from one or more of the above
fish.
B vitamins are crucial for healthy brain function, and so are important players in many cases of depression. In the B complex
'family' are B1, B2, B3, B5, B6, B12, folic acid, choline, inositol, and other lesser mentioned cofactors. A lack of any one
of the B vitamins can result in depression. Particularly important are folic acid, B6, and B12. (3,4,5)
My regular recommendation for everyone- with or without mood issues is to take a generous dose of B complex, as they are used
up with stress. Most of us living on this planet, at this time, can safely say we feel fair to high amounts of stress in our
lives.
With depression, I often recommend even higher doses. Advanced holistic minded psychiatrists have safely and very effectively
used 'B vitamin therapy', among them Dr. Abram Hoffer, who worked with Linus Pauling, and Dr. William Philpott, a pioneer
in natural, effective psychiatric treatment.
We need to prioritize the base nutritional needs of the brain, such as the right fats and vitamins (to name only a few of
importance).
Once nutritional needs are at least partly addressed, there are a number of specific supplements which are research proven
to be as effective at lifting mood as any prescription anti depressant drug.
Let us remember that depression is not ever due to a deficiency of Prozac, or Paxil, or Zoloft, or any designer drug of the
hour.
A deficiency of certain nutrients can cause depression, partly by affecting natural levels of neurotransmitters.
Among supplements with very reliable, research proven effectiveness with depressed states and clinical depression are; 5HTP,
Saint.John's Wort, and Tyrosine. (6,7,8). Although these supplements are many times safer than any mind altering drug (prescribed
or illicit), they should not ever be mixed with psycho-active medications. They should also be used under the guidance of
a health professional (like a qualified Naturopath, Nutritionist, or other holistic practitioner that you trust).
Elevated stress hormones contribute to clinical and subclinical depressive states. Smoking, caffeine, and alcohol elevate
stress hormones, and thus contribute to, or even cause depression.(9)
A good amount of water is 2 litres per day, or more for larger people, or those who are more active. Water, mentioned at the
beginning of this article is crucial to brain function, especially brain energy production, and neurotransmitter synthesis.
Drink unchlorinated, unflouridated water whenever possible. Flourine and chlorine are both brain harmful.
Other dietary issues which are especially important to the brain, and for normal mood are;
steady blood sugar (reduce white sugar and white flour products)
adequate Zinc, Selenium, Manganese
generous amounts of fruits and vegetables, for their many antioxidants, which are crucial tro brain health
1. Hibbeln, J.R., et al American Journal of Clinical Nutrition (62) pp 1-9, 1995
2. Colin, A., et al Encephale Jan.-Feb. (1) pp 49-58, 2003
3. Godfrey, P.S.A., et al Lancet (336) pp 392-395, 1990
4. Russ, C., et al Nutrition Reports International (27) pp 867-873, 1983
5. Zucker, D., et al Biological Psychiatry (16) pp 197-205, 1981
6. Byereley, W.F., et al Journal of Clinical Psychpharmacology (7) pp 127-137, 1987
7. Harrer, G., et al Phytomedicine (1) pp 3-8, 1994
8. van Praag, H.M., et al Advances in Biochemical Psychopharmacology (39) pp 301-314, 1984
9. Gilliand, K., et al Advances in Alcohol and Substance Abuse (3) pp 53-73, 1984
This article has been submitted by;Anthony DiPasquale, a Holistic Dietitian with a practice in Toronto, Ontario. He may be
reached at: anthonydipasquale@libero.it 416.680.3533 for messages
Regarding ADD and ADHD
ADD and the older label ADHD are actually symptoms of biochemical imbalance.
These 'conditions are nothing more than the body needing nutritional balance, and symptoms presenting in the brain. The research
history and experience showing the nutritional biochemical relationship is well established and clear (and not as popular
as profitable pharmaceutical 'quick fixes', which are harmful to health, rather than helpful.)
Simple nutritional deficiencies are a common contributor to ADD/ADHD symptoms, and research shows positive effects on 'diagnosed'
young people from a simple multivitamin/mineral. Other research shows positive effects from a simple iron supplement (a commonly
deficient mineral for younger people.)
Contrary to the official position of the Canadian Dietetic Association, sugar in the diet is positively associated with ADD/ADHD,
in a dose dependant relationship. More sugar = more hyperactivity and lack of focus. The research demonstrates this negative
relationship with refined sugar only (not natural unprocessed sources of sugar such as fruit.)
Hypoglycemia is strongly associated with many central nervous system symptoms such as depression, confusion, anxiety, and
irritability in all ages, as well as ADD/ADHD in younger people. Hypoglycemia is often undetected. Doctors and RD's rarely
or never consider it, even though it is well proven in the medical literature to be common, and a powerful cause of negative
central nervous system (CNS) symptoms.
To treat hypoglycemia, a low- allergen diet, with whole foods, adequate protein, and minimal refined foods, is quite effective.
Excellent research and treatment of ADD/ADHD and many other CNS symptoms has been done in northern Europe, with essential
fatty acid supplements which include GLA (gamma linolenic acid) and DHA (docosahexanoic acid). Sources of these two brain
essential fats include evening primrose oil (GLA), and fish oil (DHA).
Among other proven contributing factors are heavy metals, such as lead and mercury, and chronic inner ear infections (associated
with early antibiotic use/ abuse).
My recommendation in bringing a young person into balance, and addressing the root cause(s) of ADD/ADHD, is to see a Naturopath
or a competent, holistic Nutritionist or Dietitian. Holistic practitioners are free to consider all evidence and treatments
known, without compromising their work with medical/pharmaceutical agenda limitations.
This article has been submitted by Anthony DiPasquale, a holistic Dietitian with a practice in Toronto, Ontario. He may be
reached at anthonydipasquale@libero.it
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