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Depression & Diet
ALTERNATIVE THERAPY SEMINAR
Types of Anxiety disorders
 Generalized anxiety disorder
 Obsessive-compulsive disorder
 Panic disorder
 Post-traumatic stress disorder
 Social phobia (or social anxiety disorder)
Mechanism of Anxiety
 Over activation of brain
neurotransmission and
neuronal firing
(glutamate/calcium influx)
 Under inhibition of brain
neurotransmission and
neuronal firing (GABA)
 Both of them
Definition
 Depression is a common
mental (mood) disorder.
 Characterized by sadness,
loss of interest or pleasure,
feelings of guilt or low self-
worth, disturbed sleep or
appetite, feelings of
tiredness, and poor
concentration.
Symptoms of depression
 Persistently sad, anxious, or
"empty" mood.
 Feelings of hopelessness.
 Feelings of guilt,
worthlessness, helplessness.
 Loss of interest (anhedonia)
or pleasure in hobbies and
activities that were once
enjoyed.
 Insomnia, early-morning
awakening, or oversleeping.
Symptoms of depression
 Decreased appetite and/or weight loss, or
overeating & weight gain.
 Fatigue, decreased energy, being "slowed
down."
 Thoughts of death or suicide, suicide
attempts.
 Restlessness, irritability.
 Difficulty concentrating, remembering,
making decisions.
 Persistent physical symptoms that do not
respond to treatment, such as headaches,
digestive disorders, and chronic pain.
Mechanism of depression
 The monoamine
hypothesis states that
depression is caused
by a deficiency of
monoamines,
particularly
noradrenaline and
serotonin. (NA & 5-
HT)
Depression and Diet
 Sometimes, when they’re depressed, people eat to help
them cope or to make them feel better.
 Unfortunately, the foods people turn to have the
opposite effect.
 Eating junk food when you’re depressed can actually
make you feel even worse.
Depression and Diet
 Some of the worst culprits are foods that contain large
amounts of the following:
 saturated fat
 refined sugars
 heavily processed ingredients
 Caffeine
 Sticking to a healthy diet and making sure that you
exercise regularly can help you manage your depression
symptoms.
 It may even make them go away entirely.
Foods to Avoid
 Eating regular meals at regular intervals is the first step
of a healthy diet. The next step is picking the right
foods.
 Main types of food to avoid in depression:
 Caffeine and Sugary Foods
 Alcohol and Illegal Drugs
Caffeine and Sugary Foods
 Caffeine may be difficult for many people to completely
eliminate from their diet.
 However, it is good to only have caffeinated drinks in
moderation, particularly when you are experiencing
depression-like symptoms.
 Caffeine can disrupt sleep patterns and make you feel
anxious, both of which won’t help your depression.
Caffeine and Sugary Foods
 People who drink more than 400 milligrams of caffeine a
day, the equivalent of four cups of brewed coffee,
should consider cutting back.
 Avoiding refined sugar is another way to help your
mood.
 Sugar may make you feel more energized at first, but it
won’t take long for you to crash.
Caffeine and Sugary Foods
 Instead, stick with foods that will keep your blood sugar
at an even level.
 Eating the following foods will give you a steady level of
energy:
 lean protein
 complex carbohydrates, such as whole grains
 fruits and vegetables
Alcohol and Illegal Drugs
 When you’re feeling depressed, it can be easy to turn to
alcohol or other methods of “self-medication.”
 You may feel short-term relief, but these substances
usually only make things worse.
 Alcohol and drugs throw off your sleep cycles, and cause
mood swings and anxiety.
Alcohol and Illegal Drugs
 If you’re taking any prescription medications, alcohol
and drugs can make you experience negative side
effects, and they can even stop your medications from
working.
 Talk to your doctor if you’re having trouble abstaining
from drugs or alcohol. They can recommend you to
programs that can help you get sober.
Foods that Might Help
 Also there are some kinds of foods that might help with
depression like:
 'Good' Carbs to Boost Mood
 Omega-3s
 Vitamin D
 Selenium
'Good' Carbs to Boost Mood
 Eating carbohydrates triggers your brain to release the
mood-lifting neurotransmitter serotonin.
 So instead of trying to avoid them, eating the right kind
of carbs can be a good choice when you’re feeling
down.
 Stick to whole-grain breads and other healthy
carbohydrates.
'Good' Carbs to Boost Mood
 Try to stay away from the sugary snack foods, and go
for:
 fruits
 vegetables
 foods high in fiber
Omega-3s
 The main benefit associated with omega-3s is improved
brain function.
 However, several studies have shown that foods that
have omega-3s can also help you manage your
depression symptoms.
Omega-3s
 Foods that are good sources of omega-3s include:
 fish
 nuts
 canola oil
 flaxseed oil
 nuts
 dark-green leafy vegetables
Vitamin D
 Several studies have shown that people who have
deficient levels of vitamin D are more like to
experience depression-related symptoms.
 You can get vitamin D from the sun, but you can also get
it from your food.
 Make sure you regularly eat foods containing vitamin D,
such as:
 fish
 tofu
 milk
Selenium
 Selenium is an element that is essential for good health.
 Several studies have suggested a link between selenium
deficiencies and depression.
 Some additional research studies have indicated that
taking selenium may decrease feelings of depression.
Selenium
 Selenium can be found in:
 nuts
 whole grains
 beans
 seafood
 lean meats
 Too much selenium can be toxic, however, so talk to
your doctor before taking any selenium supplements.
Depression and Diet
 The many physical benefits of maintaining a balanced,
healthy diet are well-known.
 However, you may not know how those same simple
dietary tips can help to elevate mood, energy levels,
and an overall sense of well-being.
 When you’re feeling depressed, or even negatively
affected by a change in the seasons, knowing the right
foods to eat can help you overcome those symptoms and
keep depression limited.
Thank You
The End

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Depression and Diet

  • 2. Types of Anxiety disorders  Generalized anxiety disorder  Obsessive-compulsive disorder  Panic disorder  Post-traumatic stress disorder  Social phobia (or social anxiety disorder)
  • 3. Mechanism of Anxiety  Over activation of brain neurotransmission and neuronal firing (glutamate/calcium influx)  Under inhibition of brain neurotransmission and neuronal firing (GABA)  Both of them
  • 4. Definition  Depression is a common mental (mood) disorder.  Characterized by sadness, loss of interest or pleasure, feelings of guilt or low self- worth, disturbed sleep or appetite, feelings of tiredness, and poor concentration.
  • 5. Symptoms of depression  Persistently sad, anxious, or "empty" mood.  Feelings of hopelessness.  Feelings of guilt, worthlessness, helplessness.  Loss of interest (anhedonia) or pleasure in hobbies and activities that were once enjoyed.  Insomnia, early-morning awakening, or oversleeping.
  • 6. Symptoms of depression  Decreased appetite and/or weight loss, or overeating & weight gain.  Fatigue, decreased energy, being "slowed down."  Thoughts of death or suicide, suicide attempts.  Restlessness, irritability.  Difficulty concentrating, remembering, making decisions.  Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain.
  • 7. Mechanism of depression  The monoamine hypothesis states that depression is caused by a deficiency of monoamines, particularly noradrenaline and serotonin. (NA & 5- HT)
  • 8. Depression and Diet  Sometimes, when they’re depressed, people eat to help them cope or to make them feel better.  Unfortunately, the foods people turn to have the opposite effect.  Eating junk food when you’re depressed can actually make you feel even worse.
  • 9. Depression and Diet  Some of the worst culprits are foods that contain large amounts of the following:  saturated fat  refined sugars  heavily processed ingredients  Caffeine  Sticking to a healthy diet and making sure that you exercise regularly can help you manage your depression symptoms.  It may even make them go away entirely.
  • 10. Foods to Avoid  Eating regular meals at regular intervals is the first step of a healthy diet. The next step is picking the right foods.  Main types of food to avoid in depression:  Caffeine and Sugary Foods  Alcohol and Illegal Drugs
  • 11. Caffeine and Sugary Foods  Caffeine may be difficult for many people to completely eliminate from their diet.  However, it is good to only have caffeinated drinks in moderation, particularly when you are experiencing depression-like symptoms.  Caffeine can disrupt sleep patterns and make you feel anxious, both of which won’t help your depression.
  • 12. Caffeine and Sugary Foods  People who drink more than 400 milligrams of caffeine a day, the equivalent of four cups of brewed coffee, should consider cutting back.  Avoiding refined sugar is another way to help your mood.  Sugar may make you feel more energized at first, but it won’t take long for you to crash.
  • 13. Caffeine and Sugary Foods  Instead, stick with foods that will keep your blood sugar at an even level.  Eating the following foods will give you a steady level of energy:  lean protein  complex carbohydrates, such as whole grains  fruits and vegetables
  • 14. Alcohol and Illegal Drugs  When you’re feeling depressed, it can be easy to turn to alcohol or other methods of “self-medication.”  You may feel short-term relief, but these substances usually only make things worse.  Alcohol and drugs throw off your sleep cycles, and cause mood swings and anxiety.
  • 15. Alcohol and Illegal Drugs  If you’re taking any prescription medications, alcohol and drugs can make you experience negative side effects, and they can even stop your medications from working.  Talk to your doctor if you’re having trouble abstaining from drugs or alcohol. They can recommend you to programs that can help you get sober.
  • 16. Foods that Might Help  Also there are some kinds of foods that might help with depression like:  'Good' Carbs to Boost Mood  Omega-3s  Vitamin D  Selenium
  • 17. 'Good' Carbs to Boost Mood  Eating carbohydrates triggers your brain to release the mood-lifting neurotransmitter serotonin.  So instead of trying to avoid them, eating the right kind of carbs can be a good choice when you’re feeling down.  Stick to whole-grain breads and other healthy carbohydrates.
  • 18. 'Good' Carbs to Boost Mood  Try to stay away from the sugary snack foods, and go for:  fruits  vegetables  foods high in fiber
  • 19. Omega-3s  The main benefit associated with omega-3s is improved brain function.  However, several studies have shown that foods that have omega-3s can also help you manage your depression symptoms.
  • 20. Omega-3s  Foods that are good sources of omega-3s include:  fish  nuts  canola oil  flaxseed oil  nuts  dark-green leafy vegetables
  • 21. Vitamin D  Several studies have shown that people who have deficient levels of vitamin D are more like to experience depression-related symptoms.  You can get vitamin D from the sun, but you can also get it from your food.  Make sure you regularly eat foods containing vitamin D, such as:  fish  tofu  milk
  • 22. Selenium  Selenium is an element that is essential for good health.  Several studies have suggested a link between selenium deficiencies and depression.  Some additional research studies have indicated that taking selenium may decrease feelings of depression.
  • 23. Selenium  Selenium can be found in:  nuts  whole grains  beans  seafood  lean meats  Too much selenium can be toxic, however, so talk to your doctor before taking any selenium supplements.
  • 24. Depression and Diet  The many physical benefits of maintaining a balanced, healthy diet are well-known.  However, you may not know how those same simple dietary tips can help to elevate mood, energy levels, and an overall sense of well-being.  When you’re feeling depressed, or even negatively affected by a change in the seasons, knowing the right foods to eat can help you overcome those symptoms and keep depression limited.