After years of
research, scientists have discovered that what you think, see, eat, hear, and do
with your time and life does matter
to your brain and, consequently, your mental and physical health! The body is connected
to the brain. So this first post in my 12 Steps to Defeat Depression will give you tips to manage your brain and body’s health, specifically as it relates
to depression, a common problem in grief.
The bad news is
that if you’ve had a major depressive episode, you’re more likely to have
another one. That means it’ll take you longer to recover the second time
around. So, if you’re in this category, be kind to yourself; don’t expect to
move along at a fast pace in your recovery. And don’t let any well-meaning
family or friends rush you along. If they aren’t getting it, stop trying to
explain yourself. Have them talk to a doctor or psychologist about the facts
and the reality of your situation. I know that each time I experience
depression, it seems to drag on longer and longer. Frustrating, but that's reality. Each time I need to give myself a little extra time, a little more leeway
with how I deal with life and get back into the swing of things.
But you’ll need to
focus much of your recovery on taking care of the rest of your body while you
heal, and keeping yourself strong enough to resist a setback. Eating, sleeping
and exercising right are critical to any recovery—physical or psychological.
So let’s get
started!
FOOD AND DIET
Eating right is one of the most important things you can do for your brain. There are some basics to know.
1.
Water, water and more water!
Water is the
most critical element in the body. For starters, it bathes the tissues, is the
transport medium for getting things into and out of the cells, and keeps cells
and tissues supple and functioning well. 6-8 cups of water a day (64 oz or 1.89 liters total) is considered
minimum, but if you live in a dry climate like I do, or exercise regularly,
you’ll need more than that.
It should be the
first thing you consume in the morning, BEFORE you sip on that coffee or tea!
It bathes the bladder and prepares it for other liquids. There is also some
indication that consuming water an hour prior to eating in the morning increases
the absorption of nutrients from the foods you consume at breakfast and later
meals.
So get yourself
some good spring or filtered water—NOT
carbonated, which is tough on the bladder and draws calcium out of your bones—and slurp
away! (I avoid our local tap water due to the its high chlorine content.)
2. Say NO! to processed sugar!
At the very
least, keep it to a minimum. Why? Sugar is an inflammatory and wreaks havoc on
your immune system, effectively shutting it down for a couple of hours after consumption.
It stresses your pancreas and—over time—can weaken its ability to produce
insulin. That means you’re at risk of developing diabetes and a host of other
physical illnesses. And while honey and agave syrup don’t cause your blood
sugar to go up as quickly, they are
inflammatory foods too. Be careful. You don’t want your healing system
inflamed. And if your blood sugar spikes quickly then plummets, you’re setting
yourself up for fatigue, depression and lethargy.
Avoid high fructose corn syrup and added fructose in beverages. Eat whole fruits instead of drinking fruit juices.
Avoid high fructose corn syrup and added fructose in beverages. Eat whole fruits instead of drinking fruit juices.
Yes, sugar does
raise your serotonin levels, a feel-good brain chemical, but sugar inflames.
Keep your sugar intake to a minimum and choose foods that contain the types of
sugar and carbohydrates that won’t cause your insulin to spike. That'll keep your brain happy and running smoothly.
3. Eat fresh vegetables, whole fruit,
wild fish and other whole foods.
British
researchers found that people who consumed whole foods were less likely to feel
depressed than those who frequently ate desserts, (read: fats and sugar), fried
foods, processed (deli) meats, refined grains and high-fat dairy products. The
antioxidants and omega-3 fatty acids in fish are associated with a lower risk
of depression. The B vitamin Folate, found
in dark green veggies has a positive affect on the brain’s mood.
4. Eat good carbs.
Research has
shown that people who consume few carbohydrates (20-40 grams daily, which is
like a ½ cup of rice plus one measly bread slice) experienced more depression,
anxiety and anger than those who ate a low-fat, high-carb diet that was heavy
on low-fat dairy, whole grains, fruit and beans.
The longer your low-carb diet goes on, the more negative the impact on your
mood. As a former competitive athlete who practiced carb depletion and loading,
I can attest to that. I became a royal grump.
Simple sugars also
slow down your gastric system. That can increase constipation and allow toxins
to build up in the digestive track. That definitely contributes to your
depressive mood! You want things humming along nicely, not getting clogged up
in the pipe.
But what do you
do if you’re sensitive or allergic to gluten and wheat, like a majority of
women are? I’m sensitive to whole wheat, so I use flax meal with applesauce (a
recipe given to me by my physical therapist). Combining that with lots of
nearly raw fibrous veggies and good whole grains like quinoa, millet and
buckwheat (a grass), and chickpeas
(garbanzos) has made a tremendous difference for me. I also eat oatmeal, which
doesn’t seem to give me a problem. Berries and raw fruits (NOT fruit juice
which causes blood sugar to spike) are also great. The brain runs entirely on
sugar and always gets first dibs on that nutrient when it enters the body. You
must keep your brain fed. Make sure you feed it “good” carbohydrate sugars like
grains, veggies and fruits that are the source of the sugar.
Beware: Junk carb binges lead to not wanting good food!
5. Easy on the Coffee!
If you must, one
cup in the morning is the limit. And not a big calorie and sugar-laden candy
bar-like coffee! (Sorry, Starbucks!) Coffee is a stimulant drug that affects
the brain. And consuming caffeinated coffee after 3:00 PM contributes to sleep
disturbances, something you definitely don’t want if you’re battling
depression. The acid in coffee is also tough on the bladder.
For the sake of
your reading time, I’ll cover the last 5 food and diet points next week.
Eating well is
just the first step in the healing process. In future blog posts, I’ll cover
exercise, the positive, healing effects of laughter, practicing mindfulness,
alternative therapies like massage and acupuncture, behavior-cognitive
counseling, taking a retreat from life, anti-depressant drugs, the importance
of sleep, the importance of Sabbath (rest), benefits of sunlight, and the all-important meditation and prayer.
As always,
thanks for joining me! We’re in this healing process together.
Make it a great
week!
Blessings,
Andrea
NOTE: Let me just add that
if you need anti-depressant drugs, use them. I found a small dosage, six-month
treatment of Paxil immensely helpful during the bout of anxiety I suffered
during my father’s cancer battle, which happened concurrently with a serious
illness I struggled to overcome. But experts say anti-depressants should only
be used in conjunction with good cognitive-behavioral therapy. The drugs can
help you get over that hump, but cognitive-behavioral therapies are a more
effective treatment.
PS Surgery went well, and it appears that they located my problems. I'm in recovery mode at home, enjoying being spoiled by Chris!
PS Surgery went well, and it appears that they located my problems. I'm in recovery mode at home, enjoying being spoiled by Chris!
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