Dr. Curtis McElroy

Tag: nutrients

  • Can Your Diet Affect Depression

    Can Your Diet Affect Depression

    The following article discusses 7 foods and nutrients that can help in the managingdepressionmanagement of depression.

    Depression is a mental illness that can greatly reduce a person’s quality of life. When depressed, you may find it difficult to function on a daily basis due to feelings of worthlessness, hopelessness or guilt. Treatment for depression is a complicated and sometimes long process that involves medications and therapy. Therefore, it is wise to visit a doctor if you think you’re suffering from depression.

    When depressed, you may find it difficult to function on a daily basis due to feelings of worthlessness, hopelessness or guilt. Treatment for depression is a complicated and sometimes long process that involves medications and therapy. Therefore, it is wise to visit a doctor if you think you’re suffering from depression.

    depressionandhealth
    Depression and your health.

    Treatment for depression is a complicated and sometimes long process that involves medications and therapy. Therefore, it is wise to visit a doctor if you think you’re suffering from depression.

    However, there are some things you can do to help or event prevent depression. One overlooked method is through nutrition. Nutrition experts and researchers have found that what we eat can have both a positive and negative impact on our mood. Here are 7 foods that are shown to help:

    Nutrition is an overlooked way of managing depression. Nutrition experts and researchers have found that what we eat can have both a positive and negative impact on our mood. Here are 7 foods that are shown to help:

    Nutrition experts and researchers have found that what we eat can have both a positive and negative impact on our mood. Here are 7 foods that are shown to help:

    The following are 7 foods that may help in preventing or managing depression:

    #1: Chocolate

    This is arguably one of the most popular “comfort snacks” that people indulge in after having a bad day. However, there is scientific evidence that suggests eating chocolate in moderation can actually make you feel better.

    chocolate

    One study done in the Netherlands found that men aged between 64 and 85 who consumed cocoa regularly experienced lower blood pressure than those who did not. Another reason chocolate has been found to have a calming effect is how its nutrients interact with the brain.

    Dark chocolate triggers release of endorphins, the neuropeptides that reduce stress and induce feelings of euphoria. As a result, indulging in a few bars of chocolate once or twice per week can be a great way to boost your mood and still stay on track with your target weight goals.

    #2: Berries

    Berries are known for their high levels of antioxidants. Antioxidant foods provide a wide range of health benefits, one of which is promoting a better sense of well-being. The Journal of Nutritional and Environmental Medicine published a study, which documented

    berries

    The Journal of Nutritional and Environmental Medicine published a study, which documented treatment of patients with antioxidants and placebos over a period of two years.

    Patients treated with antioxidants had lower depression scores than those in the placebo group.

    Blueberries, strawberries, blackberries and raspberries are not only rich in antioxidants but also good sources of vitamin C.

    This nutrient has shown to be helpful in reducing levels of Cortisol, the body’s stress hormone. Therefore, including berries in your diet can help you stay calm or at least help prevent stress from advancing into full-blown depression.

    #3: Complex Carbohydrates

    Carbohydrates trigger the release of serotonin, the mood-lifting neurotransmitter produced in our brains.

    If you eat ample amounts of carbs, this helps to induce a sense of contentment throughout the day. Sugary and processed foods are not good sources of carbohydrates since they will only cause blood sugar levels to fluctuate, which in turn cause mood swings.

    Instead, opt for complex carbs from whole grains, fruits and vegetables, which metabolize at a slower rate and keep blood sugar balanced. Complex carbs also provide a steady release of glucose for energy conversion, which in turn helps to combat fatigue, one of the common symptoms of depression.

    #4: Tryptophan

    Tryptophan is an amino acid that plays a critical role in the production of serotonin, the neurotransmitter responsible for making us feel content.

    Nutrition researchers have linked low serotonin levels with anxiety, depression, fatigue and even insomnia. To ensure that your body is making enough serotonin, ensure to eat foods that are rich in tryptophan such as eggs, milk, cheese, beef, lean chicken, turkey, spinach, pumpkins, nuts, and peas.

    #5: Omega 3 Fatty Acids

    Omega-3 fatty acids help to treat a wide range of health conditions. The main benefit of these nutrients is improved brain function.

    The association between omega-3 and depression is especially evident in communities that don’t eat enough of these healthy fats, in which case, depressive disorder rates tend to be high.

    salmon

    Seafood such as tuna, salmons, sardines, herring and rainbow trout are rich sources of omega-3 fatty acids. Besides fish, omega-3 can be found in walnuts as well as flax, hemp and chia seeds.

    #6: B Vitamins

    One Spanish study that involved 5,459 women and 4,211 men found that rates of depression tended to rise among test subjects who got less B12 vitamins in their diet regardless of gender. Researchers are not sure whether

    Researchers are not sure whether lack of B vitamins causes depression or depression leads people to eat poorly. In any case, B vitamins are considered anti-stress nutrients that help to reduce anxiety and even treat symptoms of depression.

    Nutrition experts have found that folic acid (vitamin B9), niacin (vitamin B3), and pyridoxine (vitamin B6) support the amino acid tryptophan to manufacture serotonin, the “feel good” chemical.

    To prevent depression with the help of B vitamins, ensure to include legumes, nuts, whole grains, leafy greens vegetables, milk, eggs, red meat, and chicken in your diet.

    #7: Vitamin D and Selenium

    Selenium is an essential trace mineral found in lean meats, nuts, beans, seafood and whole grains.

    Several studies have linked deficiencies of this mineral and vitamin D with depression. You can get free vitamin D while basking in the sun, but other excellent food sources include milk, tofu, and fish.

    Can You Eat Your Way to a Better State of Mind?

     

    While there is a growing body of scientific evidence that suggests certain foods can uplift mood, using nutrition to fight depression might not work for everyone.

    brain wired

    Depression may be caused by many different factors that range from the way your brain is wired, to financial problems, a stressful lifestyle, and health issues, to loneliness, loss of a loved one or early childhood trauma.

    If trying to prevent this disorder through nutrition does not work, consult a psychiatrist in order to identify the cause of depression and best ways to deal with it.

  • 6 Reasons We Get Sick Alot

    6 Reasons We Get Sick Alot

    Some people seem to be ill all the time, and pick up every bug that’s going. In contrast, others always seem to healthy and very rarely do they get a cold.

    For those who get sick a lot the impact on overall quality of life can be devastating. Lack of energy that comes with not feeling well can affect how well you perform at work and at home. It can also lead to mild depression as down time begins to take its toll.

    The first thing you should do is see your doctor and get a full checkup to be sure that there is not something serious causing you to be ill more than the average person is.

    Second, keep in mind that it is not simple luck that some are very healthy, while you seem to catch something every other month. There are some well-researched reasons as to why some people get ill much more often than others do.

    1. Diet

    There are so many sayings around about healthy eating, such as ‘you are what you eat’; this has never been truer. Your body needs a well-balanced, healthy diet that provides all the essential food groups and vitamins. Without this, your body cannot function effectively and fight any infections away. Different people, and those of different ages, require a slightly different diet. It is important to know what diet suits your body best, and try to stick to it. This will ensure your body is in fighting fit condition, so any small bug that comes your way can quickly and easily be fought off without it turning into a proper illness.

    2. Sleep Deprivation

    Quite simply, if you don’t get enough sleep, you will become ill. Sleep enables the body to rest and recover, and without this, it will be unable to function properly. During sleep, the immune system produces proteins that fight inflammation and disease. When you are sick or stressed, your body needs even more of these proteins; without sleep, your body simply cannot make enough to fit the infection.

    While sleep deprivation leads to increased illness like colds and flu, it has been shown to have much more harmful and long lasting effects. Conditions such as heart disease, obesity, and diabetes have all been linked to sleep deprivation.

    3. Stress

    We all experience stress in some form, and in small doses, it can be healthy. However, when we become too stressed for too long, our health is significantly affected. Research has repeatedly shown that chronic stress directly affects our immune system, weakening it and making us much more susceptible to illnesses.

    Stress directly contributes to minor illnesses, but also much more serious conditions such as heart disease, obesity, and cardiovascular disease. Too much stress is also linked to sleep deprivation – how many times have you not been able to sleep because you have too much on your mind that you worrying or stressing about? In short, too much stress is very bad for our health.

    4. Nutrients and Vitamins

    While all vitamins and nutrients are important, some are especially good at fighting off infection and illnesses. Magnesium in particular, helps us to manage stress, and react to situations. When we are stressed, unwell or sometimes even just cold, we are using up our stores of magnesium. Unless this is replaced, we will be running low and therefore more likely to get ill.

    Similarly, vitamin D is essential for many basic functions, and it is much harder to get sufficient levels in the winter. Vitamin C is an essential component to the immune system, and without it, you will be much more likely to get ill. If you are not getting enough vitamins and other necessary nutrients through your daily diet, consider taking a supplement to ensure you are always topped up and able to fight any illness that comes your way.

    5. Dehydration

    Every part of our body depends on a sufficient amount of water to function correctly. Without enough water, vital organs and muscles will struggle. Each day we lose a large quantity of water through our bowels, sweating, and urinating. Imagine how dry and sore your throat would be without any moisture or water.

    Dehydration happens when you are not replacing lost fluids adequately, and your body starts to struggle. It may not seem like a big problem at first, as the symptoms are similar to that of a mild cold or headache. However, dehydration can become life threatening if left long enough.

    6. Overwork

    Are you a workaholic? Do you work much more than you rest or relax? Is work always your first and foremost priority? This can well contribute to being run down and when you are run down, you are more susceptible to illness.

    Bottom Line

    There is no magic to wellness; it really is all about self-care. It takes effort to maintain a high level of good health, but you are well worth it!

Copyright @ 2017 DrCurtisMcElroy