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Truth Be Told With Lucinda Bassett – Foods and Depression
There has been significant research done on food, nutrients, and depression. The overwhelming tendency to call “fat” a culprit is not accurate in every case because our deep limbic system needs a certain amount of fat in order to operate properly. It is the kind of fat that makes the difference, like that in omega – 3 fatty acids, which are prevalent in fish.
Proteins, essential for the deep limbic system, are the building blocks of brain neurotransmitters, such as dopamine, serotonin, and norepinephrine, all implicated in depression and mood disorders. Too much protein restricts the amount of actual “brain proteins” that cross into the brain, while too little leaves you with a brain protein deficit. The richest sources for protein are lean fish, cheese, beans, and nuts.
To enhance serotonin levels (responsible for controlling worrying, moodiness, emotional rigidity, and irritability,) eat balanced meals with complex carbohydrate snacks such as whole-wheat crackers and bread. Exercise is a tremendous help, as in the amino acid 1-tryptophan, naturally occurring in milk, meat, and eggs. It has no side effects and will help insomnia, aggression, and bad moods.
Low norepinephrine and dopamine levels are often associated with depression, lethargy, trouble focusing, negativity, and mental fuzziness. To enhance these levels, Dr. Amen suggest protein snacks like meat, eggs, or cheese, while avoiding simple carbohydrates like bead, pasta, cakes, and candy. He recommends amino acids such as tyrosine for energy focus and impulse control, and dl-phenylalanine for moodiness and irritability.
Here’s what you can do to minimize your depression levels:
Avoid caffeine and alcohol.
Avoid sugar and other stimulants.
Get plenty of sleep.
Eat more fruits and veggies.
Eat more meat, eggs, and cheese.
Avoid bread, pasta, and desserts.
Surround yourself with positive people.
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Posted by Lucinda Bassett in Anxiety, Coach, Depression, Grief, Health, Illness, Loneliness, Loss, Lucinda Bassett, Mental Illness, Negative Thinking, Positive Thinking, PTSD, Relationships, Sadness, Sexual Abuse, Starting Over, Truth Be Told.
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