Depression – a disease that needs to be addressed and talked about

February 23 is World Day of Fight with Depression. Mental health consists of, among others, good physical condition, and Just Health can take care of it best! In this article you will find information about how much you need to train to improve your mood and what to eat to ensure full functionality of the nervous system.

 

Why is this an important topic?! What are the facts about depression ?! Unfortunately terrifying ….

• 25% of people suffer from various types of mental disorders
• globally, depression affects 264 million people
• depression leads to 800,000 suicide cases each year
• this is the second leading cause of death among 15-19 year olds
• what is worse, 75-85% of sick people do not receive any medical help …

Mental disorders, depression, mental illness – so many concepts … but when are we healthy and when the disorder begins?! When are we mentally healthy?!

According to the World Health Organization (WHO), mental health
is a condition which consists of three aspects: good health, 
sense of mental comfort, maintaining proper social relations.

What should treatment look like?
The therapy should certainly be conducted by a psychiatrist – it is the doctor who has to decide on starting appropriate psychotherapy or pharmacotherapy.

Can lifestyle affect the prevention of depression or the effectiveness of depression treatment?!

Physical activity

Research very much shows the extremely positive impact of physical activity and its high effectiveness in the prevention and treatment of depression. People who exercise 3 times a week reduce their risk of depression by 19%. Each additional exercise session per week reduces the risk by a further 6%.

The treatment of depression and mood disorders should include activities such as:

• walking – walking and brisk walking
• aerobics, swimming, running, cycling, skiing
• relaxation and stretching exercises

Even after a 10-minute workout, you can see an improvement in mood! A significant and lasting antidepressant effect can be achieved after just ten 30-minute treadmill classes. However, daily walks for a period of 7 weeks can provide a sense of well-being for up to 5 months.

Looking at the recommendations for physical activity in depression, it is worth quoting the most respected two institutions:

• WHO recommends physical activity lasting about 45 minutes 3 times a week for people with depression
• NIHCE (National Institute for Health and Clinical Excellence) in mild and moderate depression recommends supervised physical exercise programmes lasting 45 minutes to 60 minutes, low intensity, three times a week, for about 10-14 weeks.

Diet

Tryptophan

• Tryptophan is an amino acid that the human body cannot synthesise, which is why it must be supplied with the diet.
• It is a substrate from which one of the most important neurotransmitter in regulating the mood is formed – serotonin.
• Elimination of tryptophan from the diet in people who suffered from depression = recurrence of depressive symptoms
• Rich natural sources of tryptophan are: dried spirulina, soybean, pumpkin seeds, cheese (especially parmesan and cheddar), bananas, fish, beef, poultry (especially turkey).

Folic acid

• It affects the proper metabolism of nerve cells and the processes of growth and regeneration of nerve cells (neurogenesis).
• It also participates in the transformation of the neurotoxic amino acid – homocysteine ​​- into a non-toxic form.
• Reduced blood folate levels may also reflect serotonin deficiency.
• One of the manifestations of folic acid deficiency may be depressive symptoms.
• A rich source of folic acid are leafy plants (especially spinach, but also: lettuce, cabbage, broccoli, Brussels sprouts, cauliflower, etc.), in smaller quantities it is also found in other vegetables and fruits.

Zinc

• In the brain, zinc modulates some processes of synaptic transmission (transmission of signals between nerve cells), including the activity of NMDA receptors – involved in memory and learning processes. Inappropriate activity of these receptors is associated with the formation of symptoms and changes typical of depression.
• The richest source of zinc are oysters, shrimps and other seafood and fish, poultry, whole wheat bread, pumpkin and sunflower seeds, and nuts.

Magnesium

• It participates in the regulation of nerve cell activity, including the regulation of NMDA receptors.
• Magnesium deficiency conditions are often accompanied by symptoms such as decreased appetite, depressed mood, anxiety and increased susceptibility to stress, which significantly coincide with depressive symptoms.
• The richest source of magnesium is bitter cocoa. Large amounts are also found in chocolate, buckwheat, nuts, legumes, oatmeal and whole grain breads.

Vitamin B6

• It participates in the regulation of the process of synthesis of serotonin from tryptophan.
• One of the symptoms of vitamin B6 deficiency may be depressive symptoms.
• A rich source of vitamin B6 are: bran, wheat germ, corn, sunflower, liver, fish, meat, nuts.

Vitamin B12

• Like folic acid, it is involved in homocysteine ​​metabolism.
• In the course of vitamin B12 deficiency, depressive symptoms and cognitive impairment often develop.
• Vitamin B12 deficiency (especially in the elderly) may also contribute to the severity or persistence of depressive symptoms.
• The main source of vitamin B12 are animal products such as fish, poultry, mammal meat, milk and eggs.

Omega-3

• These acids are essential components of cell membranes of neurons, they also affect the processes of cell signal transmission, as well as cell differentiation and their ability to survive (the so-called neuroprotective effect).
• Adding omega-3 to antidepressants can improve treatment effects, including refractory conditions.
• The richest source of omega-3s are salmon, cod liver, herring, sardines and other sea fish.