Depression and the Role of Nutrients in Our Diet

Over 28 millions Americans are taking antidepressants and anti-anxiety medications. It is speculated that for 2020 depression would be the second cause of disability in Western Countries or Industrialized countries.

The question that comes to our mind is why industrialized countries are having such a increase on depression? Is there something more that is escaping to our big picture?

What is Depression?

It is well known that depression is the result of problems with neurotransmitters or neuro-transmission. The criteria commonly used to diagnosed depression is summarized by SIGECAPS which stands for:

Sleep: Insomnia or hypersomnia is present in a daily basis

Interest: a noticeable lack of interest on activities that were delectable and amusing to the patient

Guilt: the presence of disproportionate guilt and/or worthlessness

Energy: reduce or lack of energy, fatigue. Decrease libido

Concentration: Thinking and concentrating are significantly altered or diminished. The presence of indecision 
                       is accentuated.

Appetite: hyperphagia or hypophagia (increased or decreased appetite)

Psychomotor: agitation or retardation of psychomotor processes

Suicide: Recurrent thoughts of death/suicidal thoughts

In order to be diagnosed with depression the patient must be feeling empty, sad or with loss of interest for 2 weeks plus 4 or more of the above criteria. In addition, the "sadness" should create a significant impairment in social, occupational or other areas of his/her life.

Brain Anatomy and Chemistry

After taking all the fluid content out of the brain what we have left is 60% of fat where 20% is composed of polyunsaturated fats known as Omega-3 and Omega-6. From Omega-3 Fatty Acids (FA) we obtain EPA and DHA which play a significant role on the structure of neurons (DHA) and neural transmission (EPA).

 The brain protects itself from toxin by means of methylation. This process enables the creation, reparation and maintenance of neurons and neurotransmitters; homocysteine has been linked with the suppression or retardation of methylation.

Amino acids are needed for the creation of neurotransmitters while  vitamins and minerals are important in facilitating the creation of them by acting as catalysts.

The brain uses 500 grams of healthy carbohydrates as energy source.

When we analyze these facts we can't help to realize that amino acids, vitamins, minerals, carbohydrates and fats are all important in the proper function of the brain. 

Nutrional Deficiencies in Depression

It has been found that people that suffer from depression lack or are deficient of: selenium, zinc, magnesium, vitamin c, vitamin b complex, folic acid, omega-3 and amino acids such as tryptophan, and phenylalanine .

It is important to point out that reasearch and studies have linked a low consumption of fish with an increase on depression.


Amino Acids and Depression
 
Some amino acids linked with depression are Dopamine and Serotonin which give rise to Melatonin, Phenethylamine,Norepinephrine, and Epinephrine.

Amino Acids and the pH

The pH plays a very important role on what is called protonation and deprotonation which simply means that a molecule has accepted or given away a hydrogen...Amino acids have an area that is called functional group which is the one capable of interacting with other molecules. A well balanced pH will help the proper chemical reactions.
It is important to understand that amino acids are divided in 4 different groups: hydrophilic, hydrophobic, acidic and basic (alkaline). Hydrophilic substances are "water loving" and dissolve easily in water while hydrophobic molecules are "water hating substances" and by deduction they do not dissolve in water but in other substances like fat. Chemical reaction relies heavily in a well sustained pH.
The amino acids that are hydrophobic are the following: Alanine, Valine, Leucine, Isoleucine, Proline, Methionine, Phenylalanine and Tryptophan. Tryptophan is a special case, it interacts with water in a very limited range.  Hydrophilic amino acids are: Glycine, Serine, Asparagine, Glutamine, Threonine, Tyrosine, and Cysteine.
Basic amino acids are: Histidine, Arginine, and Lysine. Acidic amino acids are: Aspartic acid and Glutamic acid.
In order for these amino acids to interact with other molecules the body needs a sustained and ideal pH.


The Forgotten Universal Key Ingredient
 

We have to consider the following facts: 70% of the human body is water while at the cellular level 60 - 90% is water; 55% of that water is found on intracellular fluids while the remaining 45%  is found on extracellular fluid: 8% in plasma, 22 % on interstitial and lymph, and 15% in connective tissue, cartilage and bone.Our cells use water to dispose of waste, as transportation of substances in and out of the cell, to regulate temperature and to carry nutrients through out the body.
As we can see water is a very important factor in order to have and keep a healthy diet.

How Much Water?

First we have to bear in mind the following physiological evidence:  healthy humans (note that healthy is in bold which means that people that are not healthy might need more) loss approximately 2 liters of water per day of that amount 50% is loss via urine while 5% is lost in fecal matter the remaining 45% is lost through our lungs and skin; for that reason we need 'healthy' fresh fruits and vegetables to replenish as much as possible that water lost.
As a rule of thumb I always advice to drink 2 glasses of water as soon as you wake up and one glass of water 30 minutes to 1 hour after having a meal or snack by doing so you can rest assure that you keep your cells well hydrated and equipped to transport nutrients, hormones, other substances and the proper methylation process.

What to Avoid

Avoid the consumption of hydrogenated oils, refined carbohydrates and process food. 

What to Eat

Increase the consumption of fresh vegetables, fruits, seafood and unprocessed carbohydrates.

The Modern Dilemma of Eating Healthy

The problem we are facing is vast: our farming methods have changed significantly in such way that cattle is been fed grains (or other food) instead of grass, which causes a decrease in Omega-3 ; the same problem goes with chicken and fish. Our soil is less saturated with minerlas due to our farming methods. The increase use of pesticides and herbacides has caused our food to be polluted; it has been found bread with residue of pesticides.

The food we eat has been loaded with dozen of additives which exert a biochemical interaction  at a cellular level; this includes the brain.

The food supply of industrialized countries is so high on Omega-6, sugar, salt and hydrogenated fats that it has been observed that people suffering depression have insulin resistance,  higher levels of interlukin 1 beta, homocysteine, tumor necrosis factor alpha and prostaglandin E2.

What Else Can We Do?

It has been noticed that aerobics, cardiovascular exercises, yoga, meditation,  and acupuncture can impact depression significantly.

 We can improve our health by eating organic food or food that has not been chemically treated.

The Codex Alimentarius and Us

Codex Alimentarius is supposed to be a set of regulations to safeguard our food supply; the only problem is that codex alimentarius contemplates the use of radiation in every food including organic. Not only that, Codex Alimentarius sees as dangerous the use of vitamins, minerals and other supplements as alternative therapy hence it has been proposed to cut by more than 50% the recommended daily allowance that we have in our food supply as of 2009 and prior. Starting in 2010 Europe will be implementing the Codex Alimentarius which means that any food will have less vitamins, minerals etc that it is nowadays. Even more by radiating our food supply we will have no nutrients left in our breakfast, lunch and dinner.