West Bend Chiropractor Explains Drug Free Ways To Fight Depression
NUTRITION & DEPRESSION: This week we are excited to share the second portion of our natural solutions to depression series. We encourage you to read on to see more drug-free research for battling those dark days.
Nutrition is an integral part of health. As chiropractors, we encourage all our patients to be mindful of what they choose to put in their body. The foods we eat not only affect our body but our well-being as well.
Foods high in sugar that create fluctuations in blood sugar, like simple carbs, can trigger depression. Simple carbohydrates are found in white flour, white rice, pasta, refined sugars and processed snacks. These foods not only trigger depression, but they are usually high in fat with little to no vitamin or mineral content.
However, complex carbs are essential for a healthy diet. Complex carbs are found in legumes (beans & peas), potatoes, whole grains, and other vegetables. Research has shown that foods rich in complex carbs have helped depressed individuals, especially those triggered by stress (Physiol Behav 2000;70:333).
Research has correlated vitamin B12 deficiencies with depression. A study found individuals with a B12 deficiency were more than twice as likely to be severely depressed, when compared to their counterparts. (Am J Psychiatry 2000;157:715-21).
A study at Tufts University in Boston, MA, found individuals with a “lifetime diagnosis of major depression” had lower folate levels than their peers. The research concluded, “folate supplementation may be indicated during the year following a depressive episode.” (Pschosom 2003;72:80-7)
A 2002 study showed that curcumin, the nutrient found in the curry spice turmeric, is a potent antidepressant. According to research, curcumin produces a chemical brain change mimicking antidepressant medication. The beautiful thing is curcumin doesn’t share the nasty side effects associated with the drugs. (J Ethnopharmacol 2002;83:161-5)