My Online Therapy - Depression

Nutrition and Mental Health

by Kellen Von Houser, M.A.

Low carbohydrate diets

People who follow extremely low carbohydrate diets run the risk of feeling depressed, because the brain chemicals that promote a feeling of well being, tryptophan and serotonin, are triggered by carbohydrate rich foods.

Low cholesterol

Too little cholesterol in your blood may result in symptoms of depression. Cholesterol is required to produce a host of important hormones (including pregnenolone, testosterone, progesterone, estradiol, estrone, and cortisol) and hormones strongly influence mood. Cholesterol also assists in the absorption of essential fatty acids.

Dieting

Obesity, diets, and dietary fat restriction may all contribute to depression. The synthesis of serotonin in the brain is dependent on adequate levels of its amino acid precursor tryptophan. Research has shown that moderate dieting in women lowers plasma tryptophan sufficiently to reduce brain serotonin synthesis.

Caffeine

Caffeine increases alertness and reduces fatigue. Regular consumption of small amounts of caffeine may be beneficial, but beware of developing a tolerance to caffeine that results in withdrawal symptoms when caffeine intake is reduced. Also, the “crash” after the caffeine wears off often negates the energy derived from it and is not conducive to stable moods and balanced mental states. If you suffer from bipolar disorder and have a tendency toward manic episodes, it is recommended that you avoid stimulants. If you suffer from an anxiety disorder or panic attacks caffeine and other stimulants are a definite no-no. Stimulating a system that is already overstimulated is unwise at best.

Regular meals

Eating several small, healthy meals throughout the day will help keep the blood sugar level and avoid the highs and the lows of eating high fat, highly processed, highly sugared foods in large amounts. Steady blood sugar levels promote calmness, a more positive mood, improved memory and concentration, and increased feelings of calmness. Good meals include a combination of complex carbohydrates and protein. The complex carbohydrates break down slowly and maintain blood sugar levels while the protein will provide amino acids for neurotransmitters and help “hold” you until the next meal better than complex carbohydrates alone.

Complex carbohydrates

Depression can cause a craving for sweets and carbohydrates, but don’t give in to unprocessed sugar and carbs. The temporary high will only land with a crash a few hours later and you will end up feeling worse. Complex carbohydrates raise the level of tryptophan in the brain resulting in a calming effect. Gnosh on complex carbohydrates (whole grain products, fruits, vegetables) and protein (lean meat or cheese) for a long term fix that won’t crash your already low mood later.

Omega-3 fatty acid

A diet deficient in omega-3 fatty acids may lower brain levels of serotonin and cause depression. When combined with uridine the antidepressant effects are threefold, and have been found to be as effective as taking a prescribed antidepressant. Uridine increases the levels of neurotransmitters such as dopamine and norepinephrine while omega-3 fatty acids improve the action of serotonin. Omega-3 fatty acids are found in cold water fish (salmon, mackerel, halibut, sardines, and herring), flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil.

Tryptophan

Tryptophan is the amino acid the body requires to produce serotonin. Raising the levels of available tryptophan may allow the body to increase the levels of serotonin produced. Insufficient levels of tryptophan will prevent the body from manufacturing adequate levels of serotonin. Tryptophan, found as a component of dietary protein, is particularly plentiful in chocolate, oats, bananas, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, sunflower seeds, pumpkin seeds, spirulina and peanuts. It is found in turkey at a level typical of poultry in general.

Uridine

Found in cold-water fish such as salmon and sardines, walnuts, molasses and sugar beets, this acid has been shown to decrease the symptoms of depression. When combined with omega-3 fatty acids the antidepressant effects are threefold, and have been found to be as effective as taking a prescribed antidepressant. Uridine increases the levels of neurotransmitters such as dopamine and norepinephrine while omega-3 fatty acids improve the action of serotonin.

Vitamin C

Vitamin C is required for the conversion of tryptophan into serotonin.

Vegetables

Moderate levels from 0.1 - 3 mg/kg have been found in a wide range of tested vegetables and mushrooms. Vegetables also contain folate, which, if depleted can result in depression. Vegetables are complex carbohydrates.

Fruits

Serotonin concentrations of 3 - 30 mg/kg have been found in plantains, pineapples, bananas, kiwifruits, plums, and tomatoes. Fruits are sweet because of the fructose content. Fructose breaks down much more slowly in the bloodstream causing much less of a shock to the blood sugar and insulin levels and maintaining a much more even keel in the mood than glucose. Glucose, found in processed sugar, breaks down quickly and enters the bloodstream with a bang, cause a greatly elevated blood sugar level, the well-known sugar “high”, and the resulting “crash” when the glucose leaves the system just as abruptly has it entered. Eating fruits instead of processed sweets results in keeping the system on a much more even keel. Eating a consistent diet of fruits everyday will also help with the cravings for carbohydrates and sweets caused by depression.

Nuts

The highest serotonin concentrations, 25 - 400 mg/kg, have been found in hickory nuts and walnuts.

Alcohol and Drugs

Virtually all medications come with a clear warning not to use alcohol. Though alcohol increases GABA levels temporarily creating a sensation of relaxation and alleviating anxiety, it is also a depressant, which works against the goal of an antidepressant. Once the alcohol leaves your system, GABA levels are depleted creating more anxiety that originally existed. The human body quickly develops a tolerance for alcohol and higher and higher amounts are required to achieve the same effects. If a tolerance is developed, withdrawal from alcohol should be monitored by a physician. Sudden withdrawal from a tolerance for alcohol can result in death.

Benzodiazepines, a category of prescription medications often administered for the treatment of anxiety work on the GABA receptors in much the same way as alcohol, having much the same results. Blackouts are possible with benzodiazepine abuse, motor skills are impaired and just like alcohol, tolerance and addiction can be a problem. The human body quickly develops a tolerance for benzodiazepines and alcohol and higher doses and constantly required to achieve the same anxiolytic (anti-anxiety) effects. If use of benzodiazepines is continued over a steady period of time, like alcohol, detoxification from them should be monitored by a doctor. Sudden withdrawal from a high dose of benzodiazepines can result in status epilepticus (seizures that will not stop and sometimes cause death), kidney failure, seizures, stroke, or heart attack. It is possible to die from sudden withdrawal from benzodiazepines.

Cocaine is often used by patients struggling with mental illness to elevate mood. It does this by releasing vast, sometimes excessive amounts of dopamine. Once the dopamine in the system is used up, the “crash” occurs and the symptoms of depression are even more severe than before. If excessive amounts of dopamine are produced, schizophrenia-like symptoms occur including paranoia, delusions (believing things which are not true), hallucinations (seeing or hearing things which are not there), and bizarre behavior.

Heroin increases the levels of the body’s naturally produced opiates, endorphins, and dopamine. Once the drug wears off and the neurotransmitters are depleted, the physical symptoms are excruciating. Any opiate acts as a depressant.

Marijuana smoking inhibits the action of acetylcholine. Acetylcholine plays a significant role in memory. Alzheimer’s disease is associated with a lack of acetylcholine in certain regions of the brain.

About our Therapy

About our Services

About our Products

About Us

Nutrition and Mental Health


About our Therapy What to Expect from Therapy About Online Therapy Frequently Asked Questions About our Services Meet our Therapists Services and Fees Sign Up for Services About our Products Self Help Library CDs and DVDs Bookstore About Us Email Privacy Privacy Statement Contact Us	Nutrition and Mental Health by Kellen Von Houser, M.A. Low carbohydrate diets People who follow extremely low carbohydrate diets run the risk of feeling depressed, because the brain chemicals that promote a feeling of well being, tryptophan and serotonin, are triggered by carbohydrate rich foods. Low cholesterol Too little cholesterol in your blood may result in symptoms of depression. Cholesterol is required to produce a host of important hormones (including pregnenolone, testosterone, progesterone, estradiol, estrone, and cortisol) and hormones strongly influence mood. Cholesterol also assists in the absorption of essential fatty acids. Dieting Obesity, diets, and dietary fat restriction may all contribute to depression. The synthesis of serotonin in the brain is dependent on adequate levels of its amino acid precursor tryptophan. Research has shown that moderate dieting in women lowers plasma tryptophan sufficiently to reduce brain serotonin synthesis. Caffeine Caffeine increases alertness and reduces fatigue. Regular consumption of small amounts of caffeine may be beneficial, but beware of developing a tolerance to caffeine that results in withdrawal symptoms when caffeine intake is reduced. Also, the “crash” after the caffeine wears off often negates the energy derived from it and is not conducive to stable moods and balanced mental states. If you suffer from bipolar disorder and have a tendency toward manic episodes, it is recommended that you avoid stimulants. If you suffer from an anxiety disorder or panic attacks caffeine and other stimulants are a definite no-no. Stimulating a system that is already overstimulated is unwise at best. Regular meals Eating several small, healthy meals throughout the day will help keep the blood sugar level and avoid the highs and the lows of eating high fat, highly processed, highly sugared foods in large amounts. Steady blood sugar levels promote calmness, a more positive mood, improved memory and concentration, and increased feelings of calmness. Good meals include a combination of complex carbohydrates and protein. The complex carbohydrates break down slowly and maintain blood sugar levels while the protein will provide amino acids for neurotransmitters and help “hold” you until the next meal better than complex carbohydrates alone. Complex carbohydrates Depression can cause a craving for sweets and carbohydrates, but don’t give in to unprocessed sugar and carbs. The temporary high will only land with a crash a few hours later and you will end up feeling worse. Complex carbohydrates raise the level of tryptophan in the brain resulting in a calming effect. Gnosh on complex carbohydrates (whole grain products, fruits, vegetables) and protein (lean meat or cheese) for a long term fix that won’t crash your already low mood later. Omega-3 fatty acid A diet deficient in omega-3 fatty acids may lower brain levels of serotonin and cause depression. When combined with uridine the antidepressant effects are threefold, and have been found to be as effective as taking a prescribed antidepressant. Uridine increases the levels of neurotransmitters such as dopamine and norepinephrine while omega-3 fatty acids improve the action of serotonin. Omega-3 fatty acids are found in cold water fish (salmon, mackerel, halibut, sardines, and herring), flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. Tryptophan Tryptophan is the amino acid the body requires to produce serotonin. Raising the levels of available tryptophan may allow the body to increase the levels of serotonin produced. Insufficient levels of tryptophan will prevent the body from manufacturing adequate levels of serotonin. Tryptophan, found as a component of dietary protein, is particularly plentiful in chocolate, oats, bananas, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, sunflower seeds, pumpkin seeds, spirulina and peanuts. It is found in turkey at a level typical of poultry in general. Uridine Found in cold-water fish such as salmon and sardines, walnuts, molasses and sugar beets, this acid has been shown to decrease the symptoms of depression. When combined with omega-3 fatty acids the antidepressant effects are threefold, and have been found to be as effective as taking a prescribed antidepressant. Uridine increases the levels of neurotransmitters such as dopamine and norepinephrine while omega-3 fatty acids improve the action of serotonin. Vitamin C Vitamin C is required for the conversion of tryptophan into serotonin. Vegetables Moderate levels from 0.1 - 3 mg/kg have been found in a wide range of tested vegetables and mushrooms. Vegetables also contain folate, which, if depleted can result in depression. Vegetables are complex carbohydrates. Fruits Serotonin concentrations of 3 - 30 mg/kg have been found in plantains, pineapples, bananas, kiwifruits, plums, and tomatoes. Fruits are sweet because of the fructose content. Fructose breaks down much more slowly in the bloodstream causing much less of a shock to the blood sugar and insulin levels and maintaining a much more even keel in the mood than glucose. Glucose, found in processed sugar, breaks down quickly and enters the bloodstream with a bang, cause a greatly elevated blood sugar level, the well-known sugar “high”, and the resulting “crash” when the glucose leaves the system just as abruptly has it entered. Eating fruits instead of processed sweets results in keeping the system on a much more even keel. Eating a consistent diet of fruits everyday will also help with the cravings for carbohydrates and sweets caused by depression. Nuts The highest serotonin concentrations, 25 - 400 mg/kg, have been found in hickory nuts and walnuts. Alcohol and Drugs Virtually all medications come with a clear warning not to use alcohol. Though alcohol increases GABA levels temporarily creating a sensation of relaxation and alleviating anxiety, it is also a depressant, which works against the goal of an antidepressant. Once the alcohol leaves your system, GABA levels are depleted creating more anxiety that originally existed. The human body quickly develops a tolerance for alcohol and higher and higher amounts are required to achieve the same effects. If a tolerance is developed, withdrawal from alcohol should be monitored by a physician. Sudden withdrawal from a tolerance for alcohol can result in death. Benzodiazepines, a category of prescription medications often administered for the treatment of anxiety work on the GABA receptors in much the same way as alcohol, having much the same results. Blackouts are possible with benzodiazepine abuse, motor skills are impaired and just like alcohol, tolerance and addiction can be a problem. The human body quickly develops a tolerance for benzodiazepines and alcohol and higher doses and constantly required to achieve the same anxiolytic (anti-anxiety) effects. If use of benzodiazepines is continued over a steady period of time, like alcohol, detoxification from them should be monitored by a doctor. Sudden withdrawal from a high dose of benzodiazepines can result in status epilepticus (seizures that will not stop and sometimes cause death), kidney failure, seizures, stroke, or heart attack. It is possible to die from sudden withdrawal from benzodiazepines. Cocaine is often used by patients struggling with mental illness to elevate mood. It does this by releasing vast, sometimes excessive amounts of dopamine. Once the dopamine in the system is used up, the “crash” occurs and the symptoms of depression are even more severe than before. If excessive amounts of dopamine are produced, schizophrenia-like symptoms occur including paranoia, delusions (believing things which are not true), hallucinations (seeing or hearing things which are not there), and bizarre behavior. Heroin increases the levels of the body’s naturally produced opiates, endorphins, and dopamine. Once the drug wears off and the neurotransmitters are depleted, the physical symptoms are excruciating. Any opiate acts as a depressant. Marijuana smoking inhibits the action of acetylcholine. Acetylcholine plays a significant role in memory. Alzheimer’s disease is associated with a lack of acetylcholine in certain regions of the brain.
Contact Us * * Home Page