Nutrition. Vitamins. You.
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A new study, published in the journal Cognition and Emotion, found that people who experience constant depressive thoughts may be more likely to experience problems with memory as well.
During the study, researchers induced depressive thoughts in the participants in order to observe how these thoughts impacted short-term memory. Each participant first took a survey where they responded “true” or “false” to a variety of negative ideas. Immediately following the survey, researchers read the participants a list of numbers to remember.
Out of 157 participants, 60 were classified as depressed and 97 were classified as non-depressed. The results showed that those who were depressed recalled significantly less numbers than the non-depressed when responding to negative information. However, when responding to neutral information, both the depressed and non-depressed participants were about equal.
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The study authors believe these results may help significantly in the diagnosis and treatment of cognitive problems in those suffering from depression. The findings may also motivate more individuals to seek treatment if they are aware of this negative impact on memory.
“Understanding and accurately diagnosing memory loss in depression is paramount for developing an effective therapeutic approach,” stated the study’s lead author, Nicholas Hubbard, a doctoral candidate at the Center for Brain Health at the University of Texas at Dallas. “Our findings implicate that therapeutic approaches such as teaching one to recognize and inhibit depressive thoughts could be a key aspect to treating cognitive deficits in depression.”
What are the key nutrients that can help with depression?
Depression often follows a state of anxiety – therefore, the two often go hand in hand, though some people are affected more by anxiety and others more by depression. In both cases, nutrient deficiencies can be a big culprit. You require vitamins and minerals found in the healthiest of foods in order to make neurotransmitters serotonin (for the feeling of well-being), and dopamine (for the feeling of joy). When key nutrients are depleted because of a poor diet, alcohol intake, drug use or prescription medication interactions, you are not able to make important brain chemicals (called neurotransmitters), so you feel anxious, depressed or both.
Whey Protein and other good protein sources contain all the amino acids, such as Tryptophan and Tyrosine, that produce your healthy brain chemicals. You need between 60-175 grams of protein per day. The bigger you are, the more protein you need. Vegetarian sources of protein like beans, legumes, nuts and seeds are recommended.
Low levels of B-Vitamins, including B6 and folic acid have been shown to be prevalent in those with depression. Especially if you have a low nutrient diet, supplement with B100 once or twice per day.
SAMe is involved in the conversion of B vitamins to neurotransmitters, this can help you use your B vitamins for the production of beneficial chemicals like glutathione. Take on an empty stomach.
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5-HTP is a precursor for the mood stabilizer Serotonin. Take in the morning and afternoon with a small amount of carbohydrate.
Krill Oil helps build brain matter, and the choline naturally contained in Krill oil makes acetylcholine. Acetylcholine calms and relaxes the brain. Krill oil is anti-inflammatory as well and can protect the brain from stress.
Vitamin D3 3000 – Known as the sunshine vitamin, Vitamin D3 deficiency is a cause for Seasonal Affective Disorder or SAD and has been used to boost mood especially in gray and dark weather.
Probiotics – Did you know that part of your brain is in your gut? Good bacteria in the intestines stimulates serotonin release, improving and regulating your mood. If you’ve been on antibiotics, have IBS or frequent constipation or diarrhea, use probiotics for 6 months to recolonize and increase serotonin receptor activity in your digestive track. It might sound far-fetched, but the body is a unit that works together in an amazing way!
Are there any other factors other than nutrient deficiencies?
Yes – Mood disorders, including insomnia, can also be a result of blood sugar problems. If your blood sugar is low and you have hypoglycemia, you can be fatigued, listless and depressed. If you’ve consumed too many stimulants such as caffeine, alcohol, tea, or even street drugs you can suffer from mood swings including depression and anxiety. Lastly, adequate sleep is necessary since insomnia destabilizes your natural body clock called the Circadian Rhythm. When the Circadian clock is imbalanced, you cannot produce enough of the sleep hormone melatonin. If melatonin is low, then serotonin will be low the following day. It’s important to sleep before midnight for 7-9 hours in order to improve mood. Oversleeping can be a sign of depression.
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Depression symptoms often include certain digestive problems. Research has shown that the makeup of bacteria in your gut can influence your emotional health. However, not all gastric issues are due to a mental health condition. Depending on your symptoms, you could have an inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS), two types of gastrointestinal (GI) conditions, according to the Crohn’s & Colitis Foundation of America (CCFA).
You might not realize just how sensitive your GI tract is to your emotions; When you’re upset you may feel physically nauseated, lose your appetite, or run for a comfort food. The brain and the gastrointestinal system are so closely linked that stomach issues can be the cause of, or the result of, anxiety, stress, or depression, according to Harvard Medical School experts.
According to Dr. Alan Pressman of InVite® Health, “When you think of probiotics (healthy bacteria) the last thing you think about, if at all, is the brain. Probiotics mostly bring to mind gastrointestinal function, including digestion and absorption, immunity and manufacturing of vitamins K and B. However, several international research reviews indicate that probiotics play a major role in brain function including memory, concentration, focus, mood, appetite control, and even blood brain barrier health – the brains protective shield, especially when combined with the peripheral neurotransmitter serotonin in the gut where, in the brain, it’s a pacifier. In a recent research report from Sweden’s Karolina Institute, it states that our natural gut residing microbes play a role in controlling the permeability of the blood brain barrier which protects the brain from harmful substances in the blood. The report concluded that the transport of molecules across the blood brain barrier can be influenced by gut microbes which therefore play an important role in the protection of the brain.”
If your digestive symptoms go beyond what’s expected from depression, it’s time to check in with your doctor. Make a list of your symptoms, including when they started, how long they lasted, if you’ve had them in the past, and how you treated them, suggests the National Institute of Mental Health (NIMH).
During the appointment, your doctor will ask about your condition, do a physical exam, and possibly even run lab tests to figure out the cause of your symptoms.
Clinical studies from the top leading research institutions that observe digestive activity consistently point to the benefits of targeted nutrition for gastrointestinal health. In addition, the results from these studies also show that that specific digestive enzymes and digestive vitamins play a key role in supporting a healthy digestive tract. For good digestive health, we need to maintain healthy probiotic bacteria, or “good” bacteria levels. There are many types of bacteria that occur naturally in the intestines, some healthy and some unhealthy. A sufficient level of healthy bacteria has excellent benefits: it helps crowd out the unhealthy bacteria, improves digestion of vegetables and fiber, supports and maintains the individual immune system of your digestive tract, increases available energy for digestion, and maintaining regularity. Healthy probiotic bacteria also diminishes the rate of yeast and other harmful species, while offering protection from harmful food borne pathogens, such as Salmonella. Prescription drugs, poor diet, and overconsumption of alcohol and other toxins can decrease the population of healthy, protective intestinal bacteria, and restoring this healthy bacteria to a proper level is highly beneficial. Just remember, if you are going to be using any natural or herbal products then it is strongly recommended that you speak to a doctor first. Talk to an InVite® Nutritionist or Naturopathic Doctor at any of our store locations to design the perfect protocol of digestive vitamins for you.