Role of Nutrition in depression and other mental illnesses

We are able to correlate poor physical health with poor nutrition, but most of us don't relate poor nutrition to poor mental health. In recent times, many researches and studies conducted on healthy and mentally ill people seems to indicate that nutritional deficiency of amino acids, vitamins, minerals, omega 3 fatty acids, carbohydrates play a large role in setting off and maintenance of depression, bipolar, ocd, schizophrenia, suicidal tendencies and anxiety disorders.

A typical indian diet based on western diets is found to be very low in many nutrients, especially essential vitamins, minerals, and omega-3 fatty acids. A notable feature of the diets of patients suffering from mental disorders is the severity of deficiency in these nutrients. Studies have indicated that daily supplements of vital nutrients are often effective in reducing patients' symptoms. Supplements containing amino acids have also been found to reduce symptoms, as they are converted to neurotransmitters which in turn alleviate depression and other mental health problems.

Most prescription drugs, including the common antidepressants lead to unpleasant side effects. This usually causes the patients to skip their medications. Such noncompliance can be detrimental to the patients recovery. On the other hand, long term use of medication can lead to drug toxicity, which in turn can be life threatening for the patient. An alternate and effective way is to start a diet rich in anti oxidants, vitamins, minerals and omega 3 fatty acids which will slowly increase the levels of neurotransmitters like serotonin, dopamine, norepinephrin and gaba, resulting in reduction of symptoms of depression and other mental illnesses. Patients and their families can talk to their psychiatrists, nutritionists and counsellors to guide them through the recommended doses of most nutritional supplements and diets.

1. Omega 3 fatty acids: daily intake of omega 3 in the form of eating fish, olive oil, coconut oil, ghee, sesame seeds, omega3 capsules can produce precursors responsible for producing natural neuro transmitters which will act as anti depressants. Most of the grey matter in the brain is made up of lipids and a diet rich in lipids can enhance the functioning of the brain and mind.

2. Vitamin b complex: poor intake of foods rich in vitamin b has been directly linked to mood swings, depression, anxiety and suicidal tendencies. Diets rich in processed foods, sugars, trans fats are one of the reasons for depression and other mental illness being on the rise. A diet rich in fresh fruits, vegetables, fish, eggs, poultry can be very helpful in improving the levels of vitamin b 1- 12. Here I would particularly lay stress upon vit b 12 and 6 for helping in cognitive functions of focus, concentration, memory, retention and reproduction. This is of particular use to people who engage in high mental activity like students, office workers, teachers, scientists etc.

3. Minerals: the role of minerals cannot be less emphasized in the realm of mental health. Calcium, iron, magnisium, iodine, zinc, lithium all play important roles in the body in their ionic form and protect us from anaemia, thyroid, fatigue, manic and suicidal episodes. Consuming a diet rich in minerals or having their supplements can prove to be very beneficial in recovery or insurance against mental illness.

4. Proteins: proteins are the building blocks of our life and particularly needed for sound mental and brain functioning. All the neurotransmitters in the brain are made up of amino acids which are found in proteins. Having a diet rich in all 20 amino acids may not require a person to take chemical based anti depressants. Dopamine and serotonin can be easily produced naturally in the body and by eating beans, peas, legumes, eggs, milk, honey, fish and poultry.

5. Carbohydrates: it has been observed that diets rich in whole grains and low gi index foods encourage a regulated release of energy in the body which in turn secretes insulin. The correct flow of insulin determines the amount of tryptophan release in the brain. Thus it's advised to avoid high sugary and processed foods which release high amounts of insulin which upsets the brain chemistry and mood regulation leading to poor mental and emotional health.

It is suggested by various studies and researches to include dietary intervention as an important tool for recovery from mental illnesses along with medications, counseling, social support and physical activity.