Eat Your Way Out of Depression
Posted: 02 May 2010 02:51 AM PDT
I am reading a book at the moment by Dr John Gray called The Mars and Venus Diet and Exercise Solution: Create the Brain Chemistry of Health, Happiness, and Lasting Romance. This book has literally opened my eyes to a whole new way of looking at things. Dr Gray indicates that the majority of the population is walking around with depression in some form or another. Each year millions of people are prescribed anti-depressants and sadly, millions attempt or commit suicide. Many, many millions more may not be clinically diagnosed with depression, yet display symptoms of it. For example many of us have a feeling that something is missing in our lives – a lack of enthusiasm, passion, energy and drive. Many of us get sucked into the daily grind and are pulled along, being worn down by life rather than energised and excited by it. Sometimes our mild depression even manifests in physical health symptoms.
According to Dr Gray, we may literally be making ourselves depressed. Research has shown that women who have symptoms of depression generally have low levels of seratonin and men who feel depressed have low levels of dopamine. Seratonin is a chemical in the brain that relaxes us and helps us to remember that everything is going to be all right. Dopamine is a chemical in the brain that gives us energy and motivation.
Our diet, level of activity and relationships can actually alter our brain chemistry. The type of foods we eat and the time of day we eat them can significantly impact the production of seratonin and dopamine. Similarly the amount, type, duration and timing of exercise or lack thereof can also have a dramatic effect on our body’s brain chemistry. The quality of our relationships, communication, work and lifestyle also have the potential to influence our levels of dopamine and seratonin.
For example, according to Dr Gray, to maximise seratonin production and therefore, reduce feelings of depression, it is very important for women to do their exercise in the morning. It is in the morning that the body produces seratonin which is stored and drawn on throughout the day. By doing exercise in the morning a woman can enhance her serotonin production.
It is also very important that women eat breakfast (it’s important for men too and even more so for women). By skipping breakfast we can slow the production of seratonin and set ourselves up to feel tired and drained throughout the day. Of course, the type of food we consume is equally important. The best breakfast is free of processed foods, provides a balanced mix of carbohydrates, protein and fat from natural sources and is high in vitamins and minerals. Highly processed foods (think Cheerios) and junk foods (think Bacon and Egg McMuffin) give us a quick fix and an energy serge in the short term, however, ultimately they causes our seratonin levels to fall too low. Whilst junk foods are not good for our brain chemistry, the great news is that “moderate amounts of chocolate (dark, organic) have been proven to stimulate brain balance so that seratonin and oxytocin (another feel-good brain chemical) go up and stress is dramatically reduced.” Yay!!! …probably not for breakfast though!
In his book Dr Gray focuses on the impact of diet and exercise on brain chemistry and therefore, our feelings of happiness and wellbeing. He does however, highlight that other factors including our jobs and our relationships can also influence our brain chemistry. Most importantly though, he indicates that by eating and exercising to enhance brain chemistry, we are empowered to bounce back from these other influencing forces much more readily.
Certainly food for thought – literally!
