If you suffer from a mental health problem, it is essential to eat well. You could even say that you feel how you eat. One of the most important basics to get right if you are suffering from a mental health problem, particularly depression or anxiety, is your diet. Put simply, you could say that you feel how you eat.

While mental health problems are caused by a large number of factors, diet can have a huge affect on your mood, and can even be the major cause of depression and anxiety. It’s very hard (or near-impossible) to feel happy if you don’t have the right foods going into your body. In order to create serotonin (for a good-mood feeling), and dopamine (for feelings of excitement), you need to have a balanced diet, with plenty of complex carbohydrates, protein and fresh vegetables.

By understanding even a small amount of how your brain chemistry works, it is easy to see why eating well is more important than just looking good – it can literally transform the way you feel.

Dieting
One of the side-effects of being on one of today’s fad diets and junk food, is that people risk not getting the nutrients and amino acids that are required to create serotonin and dopamine. Women have much higher rates of depression than men and surveys show that they are more deficient in important nutrients, including those most needed by the brain for good nerve function. Many surveys show that this is likely to be because of poor diet. By starving yourself you’re more likely to get an overwhelming urge to eat unhealthy snacks, like chocolate, to get an immediate high.

However, when you eat these foods you’ll get a corresponding low about an hour after, as your blood sugar falls dramatically. This can cause you to feel shaky and anxious, as your body releases more adrenaline into your blood. This makes you crave these bad foods again. So starving yourself and eating badly not only makes you feel guilty, but also means you are more likely to eat unhealthy and fattening foods.

Every responsible dietician will tell you that the most effective way to lose weight in a healthy sustainable way is to have a healthy, balanced diet, in conjunction with an exercise programme.

Serotonin
Serotonin is the chemical in the brain that makes you feel calm and happy. It is also believed to be vital to help people sleep. If you are feeling anxious or depressed you may be suffering from low levels of serotonin. To create serotonin an amino acid called tryptophan needs to enter the brain.

Tryptophan is found in proteins, like meat, milk, cheese and eggs. However, tryptophan has to compete with other amino acids to get into the brain, which means that when you eat foods containing tryptophan and other amino acids (for example red meat), it finds it harder to get there - tryptophan generally loses out.

The solution is quite simple. It is important to eat protein, and then a few hours later, eat complex carbohydrates. This means you will be ingesting Tryptophan but also allowing it to easily enter the brain. When you eat complex carbs, insulin is released into the blood stream, which then clears amino acids from the blood, except Tryptophan. It then has a clear path to get into the brain across the “blood-brain barrier”. The blood brain barrier is a shield, allowing only small particles to get through to our precious nervous system, including the brain.

Other foods such as simple carbs including sugar, chocolate and unhealthy carbs, do the same, but the “serotonin hit” is much briefer, and there is a corresponding low.

Eat This:
· Certain proteins such as turkey, milk, whole grains, bananas, eggs also contain tryptophan, but much lower amounts of the other competing amino acids. This explains why a glass of hot milk before bed can make you sleep better.
· Complex carbohydrates including whole-grain breads, wholemeal pasta and rice, cereal, fruit (blackberries and bananas), broccoli, wheat, and potatoes.
· Taking tryptophan or 5-HTP supplements can help release serotonin in your brain, but make sure these supplements are from reputable suppliers. There has been some concern in the US about these supplements, particularly when they have been imported from Asia. Serotonin taken orally is just too big to pass across the blood-brain barrier, so it will just remain in the gut and is unlikely to have any positive affect on your mood. These supplements should on no account be taken with anti-depressants such as SSRIs.
· You should always consult your doctor or dietician if you have allergies or health problems such as diabetes.
Extra Serotonin Info
· Research shows that laughter and cuddling can release serotonin – a natural, easy high!
· Most SSRIs and anti-depressants work by stopping the re-uptake of serotonin to neurons in your brain, meaning that it is present for longer than it would be ordinarily.
· The drug Ecstasty actually works by flooding the brain with all the serotonin that is stored in the brain’s neurons. It stops the brain re-uptaking the serotonin for future use, which explains why people often experience a comedown when they take this drug.
Avoid This:
· Avoid eating most meats and proteins with your complex carbs, except turkey, milk and eggs, as they contain much higher amounts of the competing amino acids, which push tryptophan out.

· Sugar. When you’re feeling low, it’s very tempting to turn to chocolate or other unhealthy snacks, to get a quick, short-term boost, or high. Tryptophan can pass into the brain by eating these unhealthy foods as well, but after eating them, you get an equally low blood sugar (hypoglycaemia), which can result in correspondingly low moods and shakiness.

Dopamine
Dopamine is the chemical in your brain that is associated with making you feel excited and get-up-and-go. It also keeps you focussed and alert, so it’s important for concentration. People with depression often have low dopamine levels. If you are feeling lethargic and depressed (as opposed to anxious), you may need a dopamine boost. However, people with high levels of anxiety may have high dopamine levels and low levels of serotonin.

Dopamine is produced in two ways: · When we anticipate the experience of rewarding events (food, sex) · By eating protein-rich foods that produce dopamine. It takes roughly 2 hours for your body to break down protein

Eat This:
· Protein-rich foods like, eggs, cheese, meat, fish. Extra info
· Until recently, it was believed that dopamine was released as a reward, but new research has shown this may be too simple. We produce dopamine when we experience a pleasant and even an unpleasant experience, so scientists now believe it is released due to desire or anticipation of pleasure, rather than just as a reward.
· Dopamine is a precurser to epinephrine (adrenaline) and norepinephrine (noradrenaline)

Vital Vitamins and Minerals to ease Depression & Anxiety
The best way to get the vitamins and minerals you need is through a balanced diet, but if this is too hard, supplements can easily be taken instead:

B Vitamins, particularly B6 and Niacin. B6 is required to convert 5-HTP to serotonin. However, it is very important not to take these with SSRIs or anti-depressants as this could cause unpleasant side-effects. o

 

Niacin is vital to promote good nerve cell function. Some experts believe that niacin relieves depression as well as feelings of anxiety and panic. Food Sources include: brown rice, tuna, chicken, pomegranates, turkey, wheat.

 

Inositol. This has been shown to be effective for the treatment of depression and anxiety. Nuts, beans, wheat and wheat bran and oranges are excellent sources of inositol. Most dietary inositol is in the form of phytate. ·

 

Folic Acid. Surveys have shown that depressed people have lower levels of folic acid. It seems to reduce the high levels of homocysteine associated with depression. Food sources include: spinach, beetroot, avocados, brussel sprouts, chick peas, soy beans, asparagus, lentils, oranges, peas. ·

 

Omega 3. This is found in fish oils, but there are vegetarian supplements available made from flaxseed. Certain omega-3 fatty acids may be beneficial for depression. Omega 3 is a fatty acid that is the building block of human brain tissue. Low levels have been associated with depression. Food sources: tuna, trout, salmon. ·

 

Magnesium. Magnesium is a mineral that may ease symptoms of depression by acting as a muscle relaxant. Food sources: almonds, spinach, brazil nuts, sunflower and pumpkin seeds, avocados, oysters.

 

GABA is a non-essential amino acid, which is a calming neurotransmitter by inhibiting stress signals in the brain. Low GABA levels have been found in people suffering from anxiety, depression, alcoholism and bi-polar disorders. Vitamin B6, manganese, taurine, & lysine can increase the effects of GABA. The vitamin supplement is gly,,,,,, Drugs & Alcohol Alcohol can give you a feeling of elation and make you feel relaxed – this is because it mimics the effects of endorphins, which make you feel euphoric. Endorphins are natural painkillers produced by your body in response to exercise and pain. However, alcohol is in fact a depressant, and hangovers can induce panic and anxiety. While small amounts of alcohol can have a relaxing effect, if you over-indulge you will deplete vital nutrients and good mood chemicals, even if you have consumed the right foods in the first place. Alcohol is also very fattening, so the weight you gain by drinking too much could also make you feel bad about yourself and your body. If you’re anxious · Eat proteins followed a few hours later by complex carbs to boost your serotonin levels · Make sure you’re getting all the essential vitamins and minerals you need (see above) · You can take further supplements like GABA to reduce anxiety

 

Lavender oil has also been shown to reduce anxiety.

 

Exercise releases endorphins which give you a natural high.

 

Avoid excessive alcohol and drugs that stimulate the release of dopamine – you’ll feel even more anxious.

 

Listen to calming music and relaxation tapes.

 

Seek professional help to support you through your recovery.

 

Caffeine. Too much caffeine can increase your heart rate, making your body feel more stressed and anxious.

 

Alcohol. It can be very tempting to have a few drinks when you feel bad, but alcohol is a real depressant. It also depletes many of the B vitamins that are vital for serotonin production. If you’re depressed and lethargic.

 

Eat protein to boost your dopamine levels · Make sure you’re getting all the essential vitamins and minerals you need ·

 

Exercise releases endorphins which give you a natural high ·

 

Alcohol. It can be very tempting to have a few drinks when you feel bad, but alcohol is a real depressant. It also depletes many of the B vitamins that are vital for serotonin production. ·

 

Certain drugs such as cocaine, opiates (heroine) and nicotine as they can become addictive. They can also make you feel very anxious and paranoid.

 

Listen to uplifting music and relaxation tapes.

 

Seek professional help to support you through your recovery.

 

Superfoods 1. Blueberries 2. Apricots – iron supplements 3. Smoking 12 weeks circulation will speed up.

 

Recreational Drugs. A study presented to the British Psychologial Society in 2004 found that excstasy restricts mental ability causes long-term sleep disturbance and encourages psychological dependence.

 

Cocaine toxicity can occur with a recreational habit and symptoms include chest pains, a burning throat and an overwhelming sense of anxiety or paranoia. Frequent cannabis use has also been linked to psycholigcal problems, with researches recently clainning in the British Medical Ocuncil Journal that it increases psychotic symptoms. Eighteen-yearolds who have used cannabis 50 times have a nearly seven-fold increase of developing pyschosis over the next 15 years. Cannabis contains more tar than tobacco and more carcinogens.

 

Cognitive behavioural therapy and diet, relaxation. Exercise, feel-good chemicals. Good mood food Tiredness or lack of energy Not ough carbohydrates such as rice dried fruits, bread or pasta, potatoes, assist in assinilation and digestion of other foods. Opt for complex unrefined wholegrain variety. Iron is a great energy provider. Found in red meat, egg yolk, dark-green leafy vegetables, shellfish and sunflower seeds, it is a real pick-me-up.

 

Dehydration can also be a major cause so need eight glasses per day. Reduce alcohol Anxiety, Stress, Anger Relying on caffeine and sugar will give you a short-term boost, but then a corresponding low. Can inhibit sleep and encourage nervousness. Sugar can cause yeast to multiply and overworks the adrenal gland which can lead to anxiety. Alcohol depletes the body;s Vitamin B and can disrupt sleep.

 

Fast foods and frozen dinners tend to contain lrge amounts of sodium which can lead to potential kidney problems and fluid and leave you feeling irritable. Skipping meals and not getting enough calories, antioxidants, vitamins and minerals is bound to leave you running on empty and annoyed.

 

Vitamin C and Vitamin B. For insomnia take calcium and magnesium and take exercise. Eat Several servings of fruit and veg and two servings of protein per day. Dairy in moderation. Wholegrain cereal.

 

Depressed and Tearful. Restricting sugar and caffeine has been shown to elevate mood. Iron deficiency can cause depression. Another cause can be a lack of vitamin B12 so add cheese, eggs, poultry and soya beans. Low folic acid could be making you down so almonds, walnuts, beans, sweet potato and squash all supersources.

 

Contraceptive pills could be depleting your body of vitamin B6 needed for the maintenance of normal brain function., so stock up with bananas, wheatgerm abd mackeral. Research shows low levels of selenium could have adverse effects on psychological function. Up intake of tuna, grains, garlic, Vitamin D is high on feelgood list, vitamin D from sun, sardines, cheese. Fish help, cod, mackerel, salmon high in omega 3. Needed to lift mood, fantastic for heart. Walnuts and olive oil are good sources too. Exercise. Eat small meals throughout the day to keep your blood sugar level up.

 

Forgetfullness inconsistent diet. Keep eating regularly. Skipping breakfast will impair concentration. Exercise daily. High polyunsaturated. Inc. Free radicals, tv dinners and ready made cakes. eat foods high in antioxidants. Blueberries, green tea, chocolate, raisins, spinach and dark leafy vegetables and even red wine. Omega 3 - flax oil. Complex carbs, dried apricots, bran cereals, yogurt and peanuts. Potatoes are they simple? Can cause rapid rise in blood sugar. Antioxidants E, C, and lipoic acid. Eat more Fruit, brown rice snacks. Free-radical damage with green veg, kale, brussels sprouts. Use omega-6 fatty acids, from oilssuch as pumpkin. Take more falvenoids - free radical scavengers found in lemons and grapefruit. Super Foods - Cold-water fish such as salmon - Green, leafy veg such as spinach and kale - Walnuts and almonds - Wholegrains and oats - Natural yoghurt - Beans and pulses