This document discusses how depression can be lifted through nutrition and exercise without medication. It outlines various signs of depression and potential causes such as life stress, nutritional deficiencies, and hormonal imbalances. Low serotonin levels are linked to depression, and certain foods like sugar can cause serotonin crashes and cravings that worsen symptoms. Supplementing nutrients that support neurotransmitters like vitamins, minerals, amino acids and essential fatty acids can help lift depression. Lifestyle habits like a whole foods diet, exercise, sleep, and stress management are also recommended beyond supplementation alone.
Depression affects people of all ages, from all walks of life, in all countries. It causes mental anguish and impacts on people’s ability to carry out even the simplest everyday tasks, with sometimes devastating consequences for relationships with family and friends and the ability to earn a living. At worst, depression can lead to suicide, now the second leading cause of death among 15-29-year olds.
Unfortunately, there's no specific diet that's been proven to relieve depression. Still, while certain eating plans or foods may not ease your symptoms or put you instantly in a better mood, a healthy diet may help as part of your overall treatment
This short presentation lists nutrients critical for alertness, memory, cognition and mood and provides examples of foods which contain high concentrations of such nutrients.
In this informative webinar, with expert nutritionist Dr Nina Bailey, you will learn about how we can optimise our diet to help manage depressive symptoms:
- Foods the brain needs to function: what we should be eating
- Foods that starve the brain of nutrients: what foods we really need to avoid
- Food, mood and money: how to eat well on a budget
- Supplements: the best nutrients for depression, backed up by science
By making some relatively simple dietary changes that may, in some cases, include the use of dietary supplements, it is possible to see significant improvement in symptoms.
The Footprint Forum in association with Partners In Purchasing tackled the role of food in staff performance and wellbeing. And while the idea of mood food is far from mainstream, more and more big businesses are looking at the concept
Depression affects people of all ages, from all walks of life, in all countries. It causes mental anguish and impacts on people’s ability to carry out even the simplest everyday tasks, with sometimes devastating consequences for relationships with family and friends and the ability to earn a living. At worst, depression can lead to suicide, now the second leading cause of death among 15-29-year olds.
Unfortunately, there's no specific diet that's been proven to relieve depression. Still, while certain eating plans or foods may not ease your symptoms or put you instantly in a better mood, a healthy diet may help as part of your overall treatment
This short presentation lists nutrients critical for alertness, memory, cognition and mood and provides examples of foods which contain high concentrations of such nutrients.
In this informative webinar, with expert nutritionist Dr Nina Bailey, you will learn about how we can optimise our diet to help manage depressive symptoms:
- Foods the brain needs to function: what we should be eating
- Foods that starve the brain of nutrients: what foods we really need to avoid
- Food, mood and money: how to eat well on a budget
- Supplements: the best nutrients for depression, backed up by science
By making some relatively simple dietary changes that may, in some cases, include the use of dietary supplements, it is possible to see significant improvement in symptoms.
The Footprint Forum in association with Partners In Purchasing tackled the role of food in staff performance and wellbeing. And while the idea of mood food is far from mainstream, more and more big businesses are looking at the concept
Migraines are caused by excessive dilation of a blood vessel in the head. Genetic disposition is usually suspected, including a number of “trigger factors” that can set off a headache.
The video for this presentation is available on our Youtube channel:
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Explore the meaning behind non-hunger eating, and interventions to help clients become more mindful of their eating and choose more helpful tools to cope with distress.
Natwest Wellbeing Wednesday: The power of nutrition with Eat Better with BrionyBriony Phillips
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Stress and Nutrition "Diet for Stress Management"Fatima Kader
A crisp yet informative presentation on the importance of nutritional therapy for all those facing chronic stress. Stress being inevitable these days due to our existing lifestyle, ways to combat it becomes even more essential. For further details on diet for various disease conditions Contact: Clinical Nutritionist, Ms Fatima Kader (Urjaa Homeopathic Centre) www.urjaa.in
Practical suggestions to manage Lifestyle DiseasesJust for Hearts
Lifestyle disease is a term which identifies disorders for which the main cause was incorrect lifestyle issues. With the rising cases of lifestyle diseases more and more attention need to be given to it. So this ebook is specially designed to guide you correct lifestyle management with healthy solutions and practical suggestions.
Migraines are caused by excessive dilation of a blood vessel in the head. Genetic disposition is usually suspected, including a number of “trigger factors” that can set off a headache.
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
CEUs for this presentation are available at https://www.allceus.com/member/cart/index/search?q=peace
Explore the meaning behind non-hunger eating, and interventions to help clients become more mindful of their eating and choose more helpful tools to cope with distress.
Natwest Wellbeing Wednesday: The power of nutrition with Eat Better with BrionyBriony Phillips
A session to help entrepreneurs think about food can help them to feel better and to consider what they can do to support themselves through stressful times. Run on Wednesday 16 Dec 2020 as part of my work at Eat Better with Briony (www.eatbetterwithbriony.co.uk
Stress and Nutrition "Diet for Stress Management"Fatima Kader
A crisp yet informative presentation on the importance of nutritional therapy for all those facing chronic stress. Stress being inevitable these days due to our existing lifestyle, ways to combat it becomes even more essential. For further details on diet for various disease conditions Contact: Clinical Nutritionist, Ms Fatima Kader (Urjaa Homeopathic Centre) www.urjaa.in
Practical suggestions to manage Lifestyle DiseasesJust for Hearts
Lifestyle disease is a term which identifies disorders for which the main cause was incorrect lifestyle issues. With the rising cases of lifestyle diseases more and more attention need to be given to it. So this ebook is specially designed to guide you correct lifestyle management with healthy solutions and practical suggestions.
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Added Value Sustainable Innovation Webinar Handout 23rd May 2011 The Added Value Group
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In this paper, historic gum rosin price development will be discussed followed by the actual market situation and its price volatility vs. supply capacities and availability, whereas volatility will not decrease but rather further increase in the future. Following the market development and buying, one’s short term needs should avoid larger losses on speculation. The purchasing of raw material is a strategic act which has to be linked very closely with a consistent risk management, and risk management always has the target of avoiding losses.
>Effect's of food on mood
>What are the effect's of food on brain?
>The Gut-Brain connection
>How to eat to improve your mood?
>Diet for healthy mental health
One could argue that, well, being depressed makes us more likely to eat unhealthy foods. This is true, so we should ask what came first, the diet or the depression? Researchers have addressed this question, thankfully. Another large analysis looked only at prospective studies, meaning, they looked at baseline diet and then calculated the risk of study volunteers going on to develop depression. Researchers found that a healthy diet (the Mediterranean diet as an example) was associated with a significantly lower risk of developing depressive symptoms.
A dietary pattern characterized by a high intake of fruit, vegetables, whole grain, fish, olive oil, low-fat dairy and antioxidants and low intakes of animal foods was apparently associated with a decreased risk of depression. A dietary pattern characterized by a high consumption of red and/or processed meat, refined grains, sweets, high-fat dairy products, butter, potatoes and high-fat gravy, and low intakes of fruits and vegetables is associated with an increased risk of depression." The gist of it is, eat plants, and lots of them, including fruits and veggies, whole grains (in unprocessed form, ideally), seeds and nuts, with some lean proteins like fish and yogurt. Avoid things made with added sugars or flours (like breads, baked goods, cereals, and pastas), and minimize animal fats, processed meats (sorry, bacon), and butter. Occasional intake of these "bad" foods is probably fine; remember, everything in moderation. And, for those who are trying to lose weight, you can't go wrong with colorful fruits and veggies. No one got fat eating berries or broccoli. Quality matters over quantity. And when it comes to what we eat, quality really, really matters. One could argue that, well, being depressed makes us more likely to eat unhealthy foods. This is true, so we should ask what came first, the diet or the depression? Researchers have addressed this question, thankfully. Another large analysis looked only at prospective studies, meaning, they looked at baseline diet and then calculated the risk of study volunteers going on to develop depression. Researchers found that a healthy diet (the Mediterranean diet as an example) was associated with a significantly lower risk of developing depressive symptoms.
Lifestyle Changes to Deal with Stress Slidesbkling
Beth Taubes, RN, OCN, CBCN, is an oncology nurse with over 30 years of experience and certification as a health coach. Her talk addresses ways of coping with stress, getting motivated, changing habits, and overcoming barriers to change. Beth will help you find your own personal motivator to eat well, move well, and sleep well.
"If you are suffering from mood swings, depression, difficulty in sleeping and anxiety, it could be your chemicals in the brain, called Neurotransmitters, that
are out of balance.Powerful chemicals in the brain called neurotransmitters regulate numerous physical and emotional processes, such as concentration, feeling happy or sad and pain response. Concentration and focus are sharp when neurotransmitters are in balance (due to a good diet and balanced hormone levels), making you feel ready to handle (difficult) tasks at work and home.
"
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
Unlimited Counseling CEUs for $59 https://www.allceus.com/
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Patreon: https://www.patreon.com/CounselorToolbox
Pinterest: drsnipes
Provides a high-level overview of the main feel-good chemicals, practical and pharmacological ways to address chemical imbalances and how chemical imbalances can trigger a relapse.
A detailed description of how stress changes hormone levels and contributes to many chronic diseases we see today. Provided by Dr. Kirk Johnson of Johnson Chiropractic & Acupuncture P.A.
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AllCEUs provides counseling education and CEUs for LPCs, LMHCs, LMFTs and LCSWs as well as addiction counselor precertification training and continuing education.
Live, Interactive Webinars ($5): https://www.allceus.com/live-interactive-webinars/
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2. What is depression?
Normal to feel low sometimes
Grief, loss of a loved one, etc part of life
Lingering Depression not healthy and can be
lifted without medication
3. Signs
Sleep too little or too much
Exhaustion / no energy
Poor concentration / focus
Low sex drive
Hopelessness, helplessness, unworthiness
4. Signs
Can’t control negative thoughts
Loss of appetite or huge appetite / cravings
Irritable / short tempered / aggressive
Loss of interest in hobbies / friends
Interferes with your ability to live life fully
5. Signs
No blood test or biological marker that your
doctor can do which says “You are officially
depressed”
Depression is a sign that we are unhealthy
6. Causes
Life events / Stress (Finances, etc)
Loss of loved one
Chemical imbalance (Brain)
Nutritional deficiency / Food allergy
Hormonal imbalance
Environmental toxins
Co-morbidity (Cancer, Parkinson’s...)
7. Cytokines produced
during inflammation
Cytokines leads to
deficiencies in
neurotransmitters by
continuously stimulating
their release
Several studies show
high levels of cytokines
= depression
Overactive immune
system might be a
cause
8. Brain is made up of billions of brain cells
via chemical messengers called
neurotransmitters
◦ Serotonin and beta-endorphin affect mood
◦ Beta-endorphin affects physical and
emotional pain
◦ Serotonin deals with mood and behavior
◦ Serotonin directly affects impulse control,
irritability, isolation and depression.
9. Brain is always striving for balance of chemicals
◦ DOWNREGULATION – receiving too much of any
given message confuses the brain. This is what
causes people to develop a tolerance to a drug.
◦ UPREGULATION – brain opens up more receptors so
that it can get more hits.
◦ Sugar sensitivity and natural low levels of serotonin
create problems, especially for those taking anti-
depressants.
◦ Children of alcoholics are mostly all sugar-sensitive
people and this may lead to addiction of drugs and
alcohol.
◦ WITHDRAWAL – headaches, irritability, diarrhea, joint
pain and flulike symptoms experienced from not
receiving substances such as alcohol or sugar. This
causes further cravings and dysfunction.
10. Low levels of Serotonin
Impulsiveness, bad choices
◦ Can make you feel depressed and crave simple
carbohydrates such as bread, pasta, or candy
◦ Brain will do whatever it can to increase the
serotonin and the cravings for foods that will
raise your serotonin levels and that means
devouring anything in it’s pathway leading to
further insulin surges and eventual dramatic
declines that cause you to lose energy and lead
to depressive feelings
12. Antidepressants
Allopathic: antidepressant drug to raise low serotonin levels
◦ Increases the amount of serotonin received by the neuroreceptors
◦ SSRI such as Prozac, Paxil, Effexor, Celexa, Zoloft turn off reuptake pumps
◦ Prozac and Seroxat may cause aggressive and suicidal behavior in 25% of
the patients according to a clinical trial
◦ Side effects are many and can be severe and/or may lead to death,
especially in the case of MAOI users as it interacts with some substances
such as yeast, alcohol and caffeine.
◦ Should be monitored by a psychiatrist if you take these medications
◦ While not technically addictive, 50% experience alarming withdrawal
symptoms
13. Recent Study
For the study, which was published in the Journal of Clinical Psychiatry,
researchers randomly assigned 156 depression patients to either take
the antidepressant drug Sertraline (Zoloft) daily for 16 weeks; a form of
psychotherapy called supportive-expressive therapy twice a week for
four weeks, then weekly for 12 weeks; or take inactive placebo pills for
16 weeks.
At the conclusion of the study period, researchers reported virtually no
difference at all among the groups in how depression patients responded to
their treatments -- roughly 25 percent from each group saw an improvement in
their depression symptoms, while the rest continued to struggle with their
symptoms.
16. Coming off
antidepressants
Titrate up slowly on
nutrients and down on
meds, with an M.D.
17. Prescription drugs which
cause depression
Corticosteroids
Lioresal
Bromocriptine
Capoten
Tagamet
Synthroid
MAOIs
Ritalin
18. Prescription drugs which
cause depression
Opioids
Yohimbine
Calcium-channel blockers
Barbiturates
Benzodiazepines
Beta-adrenergic blockers
A class of female hormones often used in hormone replacement therapy
19. Prescription drugs which
cause depression
Fluoroquinolone antibiotics
Statins
Mevacor
Accutane
Narcotics
Norplant (birth control)
Mercury
Antipsychotics
22. Brain boosting foods
Balance your glucose - food for the brain
EFAs - the brain is 60% fat by solid mass
Phospholipids - memory molecules
Amino acids - brain’s messengers
Intelligent nutrients - fine tune the mind
23. Amino Acids
Building blocks of
protein
Found in all raw fresh
produce
Found in all protein
sources
Damaged through heat
and cooking
24. Gut-Brain Connection
100 million neurons in the
gut
(Neuron is a nerve cell
which makes up brain and
spinal cord)
95% of the serotonin
created by our bodies is
created in our guts. Other
5% in brain.
“Trust your gut”
25. Healthy Gut
Need to cultivate “good bacteria” and minimize
“bad bacteria”
Probiotics (supplements / fermented food)
1 can of coke eliminates all the good bacteria
in your gut
Sugar feeds “bad bacteria”
26. AVOID Antacids - these can cause depression
because they interfere with gut, stomach acid,
and makes it more difficult for nutrients to be
absorbed into small intestine. A nutrient
deficiency is a cause of depression.
Tums, Mylanta
Maalox, Gaviscon
Pepto Bismol
Rolaids, Alka-Seltzer
Milk of Magnesia
27. Nutrient cofactors for
neurotransmitters
Vitamin A, Bs,
C, D, E
Zinc, Copper,
Magnesium,
Calcium, Iron
Selenium,
Chromium
28. Golden Rules
Eat whole, real foods - nothing processed
“If man makes it, don’t eat it”
Junk food = depression food
Cut out foods with added sugar
Sugar leeches nutrients, removes protein
from body, leads to negative thoughts
Raw Vegetables & Fruits are critical
30. Get tested
Get a full test of which
nutrients deficient in
Get a full food & toxin
allergy test
Get tested for toxic metals
(i.e. hair test)
Solving those problems
can sometimes lift
depression alone
31. Supplements
Zinc - 25mg zinc given to people on
antidepressants reduced depression more
than antidepressants alone
32. Avoid
Artificial Sweeteners; Neurotoxins, causes mental confusion, depression and
anxiety
◦ Monosodium Glutamate (MSG) affects neurological pathways and may lead
to depression
◦ Trans fats, causes inflammation in the body (and brain)
◦ Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are
preservatives (found in some cereals, chips, vegetable oils) that affect the
neurological system of the brain, altering behavior.
◦ Red dye #3 and #40, found in many foods and cosmetics, interfere with
brain-nerve transmission
◦ Yellow #6 and yellow tartrazine, increases adrenal gland tumors which affect
anxiety and depression
33. Herbs to consider
Ashwanganda Root – an adaptogen that helps you to adapt to
stress
◦ Passionflower – mild sedative, encourages deep sleep
◦ Chamomile – gentle calming herb. Great for insomnia.
◦ Hops- nervine relaxant, sedative. Good for anxiety.
◦ Jamaican Dogwood –for sleep, anxiety
◦ Kava-Kava – relaxes mind and body, for stress and anxiety
◦ Linden – mild tonic for nervousness, anxiety, insomnia
◦ Valerian Root – “nature’s valium, for anxiety, insomnia
◦ Holy Basil – for anxiety, stress, insomnia
◦ St. John’s Wort (hypericum) – has both serotonin and melatonin-
enhancing effects, excellent sleep regulator and used as an anti-
depressant
35. Beyond Food
◦ Deep Breathing
Exercises – breathing to
reduce stress
◦ Brain Music – uses
rhythmic patterns
◦ Sleep – 7-9 hours of
deep sleep, no more – no
less
◦ Laughter & Sex