Anxiety and depression are widespread in the UK. There are many different levels of depression, and since we are all different, the signs are not always so obvious.
It is sometimes difficult to realise the extent of a person’s depression. There is a huge difference between feeling a little down after a bad day and full-blown depression.
Women tend to be affected more by depression than men. Depression can be a severe mental illness that, if untreated, can become very destructive, destroying a person’s life and the lives of those around them.
So, before we explore some practical tips to help beat depression, let’s look at the causes and symptoms of depression to get a fuller understanding of the disease.
Causes of depression
- Loss of a loved one
- Poor nutrition
- Neurotransmitter imbalance
- Nutrient deficiencies
- Blood sugar imbalance
- Genetic
Symptoms of depression
- Constant feeling of being sad
- Feeling incompetent, inadequate and worthless
- Constantly thinking about suicide
- Difficulty concentrating
- Loss of interest in everything
- Frequent crying spells
Neurotransmitter imbalance
Neurotransmitters are responsible for mood function:
- Serotonin is responsible for feelings of well-being, your mood and sleep.
- Adrenalin, Noradrenalin and Dopamine are responsible for alertness and motivation.
- Melatonin plays a crucial role in regulating the sleep-wake cycle.
- Histamine is responsible for motivation and metabolism.
- GABA is responsible for anti-anxiety and relaxation.
- Acetylcholine is responsible for memory and learning.
If your neurotransmitters are out of balance, this will alter your brain chemistry, affecting your mood and behaviour, causing anxiety, stress and depression. Contributing factors include recreational drugs, sugar and stimulants like coffee and alcohol, lack of sleep and stress.
Foods to avoid
- Avoid all ready-made meals. Cook everything fresh so you know exactly what ingredients go into your cooking.
- Avoid all refined sugar like cakes, pastries, biscuits, white pasta, bread and rice.
- Avoid all fizzy drinks and foods that contain colourings and flavourings, as these can alter mood.
- Alcohol is a depressant; therefore, drink in moderation or avoid it altogether if you have feelings of depression.
- Avoid drinking too much coffee and all caffeine drinks.
Foods that help improve mood
Since the brain is made up of mainly fat, it needs healthy fats to function, so include foods that are rich in Essential Fatty acids, such as almonds, selenium nuts, brazil nuts, walnuts, avocado, wheatgerm, pumpkin seeds, flax seeds, chia seeds, sunflower seeds, wild salmon, sardines and mackerel.
Include more fruits and vegetables in your diet, as well as quinoa, brown rice, millet, and gluten-free oats.
To increase your levels of serotonin, eat foods that contain tryptophan, such as chicken, bananas, turkey, tahini, avocados, lentils, chickpeas, almonds, and walnuts.
Include superfoods in your diet, such as wheat grass, spirulina, barley grass, and bee pollen.
Drink green smoothies daily and drink plenty of water to flush out all toxins.
A poor diet will result in malabsorption and vitamin deficiencies. Lack of the B vitamins, vitamin C, folic acid, zinc and magnesium can all lead to depression.
Regulate your blood sugar balance
Make sure not to skip breakfast, as it is the most important meal of the day.
Eat healthy and try to include protein with every meal, as protein makes you feel full for longer.
Try to eat regularly. Do not skip meals. Have 3 meals a day and 2 snacks. Try to eat every 4 hours.
Get more sunlight
Do not underestimate the healing power of nature. Studies show that people who live in colder climates are most likely to suffer from depression and be suicidal. Have you noticed how the warmer weather seems to put everyone in a good mood?! So take advantage and go outdoors. Go for a walk or jog in the park. If you are working in an office all day, have regular breaks and go outside for some fresh air and sunlight.
Exercise: Healthy body, healthy mind
Regular exercise should form part of your attack plan when trying to beat depression. Exercise releases endorphins, which act like a natural antidepressant. All you need to do is 30 minutes a day to see the benefits. Try to walk to work. I would also recommend yoga as it relaxes the mind.
Laughter is the best medicine
Watch comedy shows and funny movies that make you laugh. There is nothing like laughter to make you feel better. Avoid movies and TV programmes that will provoke feelings of sadness.
Sleep your way to a calmer existence
Be sure to get plenty of quality sleep. This is so important to keep the brain functioning properly. Lack of sleep will make you tired, stressed, lower your immune system and cause depression.
Are You Ready to Start Your Health & Wellness Journey?
I hope these tips help form part of your toolkit to help beat depression. If you are suffering from severe depression, you must seek help from your GP, who will refer you to a counsellor. Do not be afraid to ask for help and surround yourself with a good network of family and friends.
If you require more information or a bespoke nutritional plan to help improve your mood and overall well-being, please contact me for an online consultation.
If you’re in your 40s or 50s and feeling the impact of hormonal changes, low energy or mood swings, I can help you navigate these complex life changes and reverse negative trends.
Through personalised nutrition and coaching, I work with you to bring your mind and body back into balance so you can feel vibrant and confident again.
If you would like to explore a more holistic, sustainable approach to your health journey, I invite you to connect with me. As a Nutritional Therapist and Health Coach, I work with individuals who are ready to heal not just their eating habits, but their relationship with their whole self.
If you’re ready to make lasting changes and need personalised guidance, I’m here to help. Whether you’re looking to improve digestion, boost energy, or manage your weight sustainably, I offer a range of health coaching packages tailored to your unique needs.
Let’s work together to create a plan that supports your health goals and fits into your lifestyle. Get in touch today to discuss your needs or explore my coaching packages to find the best option for you.
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