In the fourth of a series of articles on nutrition and the mind, Nutritionist, Belinda Rennie looks at foods that boost your mood and help combat depression.

Many of us know friends who are battling with depression and I have encountered many people in my work who are on anti-depressant drugs. One aspect that can be easily overlooked in the treatment of mood disorders and depression is lifestyle - reassessing diet, smoking, alcohol and coffee consumption coupled with the depression-busting benefits of exercise can offer better clinical outcomes for some people than medication AND without the side effects.

An interesting case study shows the power of natural antidepressants like diet and exercise. A forty-nine year old woman came to see me with perimenopausal symptoms, chronic sinus, abdominal bloating and fatigue. Her major distress though was low moods and feeling negative a lot of the time. Her doctor was keen to offer her anti-depression medication however she wanted to manage her mood, weight gain and digestive problems naturally. After only two weeks on a high protein, high essential fatty acid and vegetable rich diet with specific carbohydrates she experienced a black cloud lifting, “ I'm feeling the best I have felt in such a long, long time – unbelievable”!

For some people medication and psychological support are essential. However, nutrition can affect the production and balance of neurotransmitters and certain nutrient deficiencies can predispose us to mood related problems. Also food sensitivities, blood sugar regulation problems, heavy metal toxicity and hormonal imbalances can contribute to mood swings and depression.

The Brain's Chemical Messengers

Whatever disrupts the balance of chemical messengers or neurotransmitters in the brain also effects how we feel. Low levels of the messengers, serotonin, dopamine and noradrenaline are implicated in depression. The amino acid, tryptophan is the building block of serotonin and studies show that it is an effective sedative, anti-anxiety agent and antidepressant.

Protein is the building block of neurotransmitters so getting enough in your day is essential. What constitutes enough varies from person to person though a good rule of thumb is a small portion (120-150gm) of fish, chicken/turkey, lean meat, two eggs or the vegetarian options of pulses, soy, cheese or nuts with each meal. Diet can be combined with the supplemental form of tryptophan called 5-hydroxytryptophan (5-HTP). If you are on anti-depression medication you need to discuss supplements with your doctor as there can be adverse affects when combining both.

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Vitamin B beats the blues

Nutritional deficiencies can have a major impact on our moods. Over time with a deficient diet we may exhaust our ability to produce adequate neurotransmitters. All the B group vitamins particularly B5, B6, B 12, folic acid and Vitamin C have a role in neurotransmitter production and other brain functions whilst the minerals magnesium and zinc are important cofactors in making brain chemical messengers.

Much research has focused on the effectiveness of essential fatty acids (EFA), particularly omega 3 fats from fish and their oils in the treatment of depression, behaviour and mood. The brain is composed of essential fatty acids and protein and requires good quality fats from the diet to function optimally. These fats help stabilize cell membranes and improve cellular communication as well as producing special prostaglandins that reduce inflammation.

Food sensitivity

People who notice sensitivity to specific foods primarily to gluten (the protein found in wheat, oats, rye and Barley), dairy products, nuts, soy and eggs can experience changes in mood such as anxiety, depression, irritability and sleep disturbances. After eating a food you may be sensitive to, the undigested protein fragments can bind to receptors in the brain and disturb neurotransmitter function. Removing suspected foods with an elimination diet can give rapid brain relief – like a black cloud lifting. EFA's also come into play here as they can help to reduce inflammation. Food additives such as artificial colours, flavours and preservatives are implicated in behavioural problems and were covered in Children and Organic Food (Connector August 2006) .

Go organic

Think of the last time you inhaled paint fumes and how you felt – a little headachey or nauseous. Heavy metals such as lead (in paints, petrol fumes), mercury (fish, vaccinations, amalgam fillings) and arsenic, solvents (cleaning materials), pesticides and herbicides from polluted air, water and food have an attraction for nervous tissue. Some of these toxins can cross the blood brain barrier and repeated exposure suggests they can accumulate in fatty and nervous tissue causing a variety of psychological symptoms such as depression, irritability and headaches. Chelation therapy is a recommended treatment conducted by nutritionally orientated doctors that helps to remove the build up of heavy metals in the body. Choosing organic food where possible helps to reduce toxic overload on the body (www.organicfoodsandcafe.com).

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Sugar cravings

Since the brain is on the go all the time consuming twenty percent of our total energy intake, it requires a constant supply of blood sugar to function optimally. Hypoglycemia or low blood sugar levels can result in mood swings, anxiety and depression as well as fatigue and headaches. Sugar cravings especially in the afternoon can be an early warning sign of hypoglycemia. Avoid refined carbohydrates such as white, sugar, white bread and white flour and cut back on alcohol, tea and coffee. Substitute refined foods for wholegrains with a low glycemic index ( www.glycemicindex.com ) such as oats, brown basmati rice, wholegrain breads, cereals and crackers, nuts and seeds, dried peas and beans. Consider eating a small amount of protein at each meal to help to stabilize blood sugar.

Make mine happy hormones

As many women (and men!) know, hormone imbalance can dictate our moods. Imbalance between the oestrogen and progesterone ratio can contribute to blood sugar fluctuations, mood swings, irritability and depression commonly experienced as premenstrual tension or in various stages of the menopause. A wholefood diet including the foods listed below can help redress the imbalance. Depression is also an early indicator for thyroid dysfunction so it is important to rule out underlying problems with blood tests.

Stress is a major factor to consider in depression and thyroid dysfunction. The adrenal gland responds to high stress levels by increasing amounts of cortisol and decreasing DHEA another important hormone regulating mood. Many nutrients can support adrenal function and the stress response including magnesium, vitamin B5 and vitamin C as well as the herbs ginseng, dong quai, rehmannia, passionflower, chamomile, valerian and kava kava. St John's wort is the most researched herb in the treatment of depression with many studies showing its effectiveness and lack of side effects (mild stomach irritation).

As herbs can interact with medications it is important to let your doctor know if you are taking any supplements. Meditation, other relaxation techniques and exercise are excellent stress breakers. Exercise is the most powerful antidepressant available. It unleashes endorphins – happy hormones- that boost our mood. Exercise in general helps to regulate blood sugar, insulin levels and female hormones and is an effective stress buster.

It is not surprising that a wholefood diet of quality protein and fats from fish and seafood, lean meats, organic eggs, fermented dairy products and fresh white cheese with an abundance of plant foods such as vegetables, fruits, wholegrains, beans, seeds and nuts is a prescription for depression.

The Top Ten Mood Foods to Beat Depression

1. Fish, especially oily fish sardines, salmon, mackerel, trout, oysters, scallops and mussels
2. Nuts and seeds – linseeds, sunflower, pumpkin, almond, walnuts, sesame or nut butters
3. Yoghurt – probiotic cultures for gut and brain health
4. Pulses and beans – lentils, chick peas, mung beans and their sprouts
5. Wholegrains - oats, amaranth, quinoa, brown rice, wholegrain breads
6. Cheese – goats cheese, quark, cottage cheese
7. Organic eggs – contain phosphlipids that stabilize cell membranes
8. Sea vegetables – wakame, nori and dulse for high mineral content (iodine, magnesium, calcium, iron) and vitamin B6 and B12
9. Ostrich- high protein, iron and zinc
10. Berries and other brightly coloured fruits and vegetables – rich in antioxidant nutrients to protect the brain from free radicals.

For more imformation go to The Food and Mood Project www.foodandmood.org

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