August Newsletter 2009 - Beating The Blues      
This month we are going to look at depression and the nutritional approaches that exist to tackle this debilitating condition. So what do we mean exactly by depression? It's a word quite often used in everyday conversation yet there is a world of difference between being a little bit down and suffering from clinical depression. To have a true diagnosis of depression four or more marked changes must be apparent including
 
  • A significant change in appetite and / or body weight
  • Oversleeping or suffering from insomnia on a daily basis
  • A marked decrease in energy levels and the sensation of being constantly fatigued
  • Feeling guilty, worthless and self critical
  • Recurrent sucicidal thoughts or thoughts about death
  • The inability to concentrate, make decisions or focus on a specific task 
  • Psychomotor retardation or agitation on a daily basis 
 
The Causes of Depression
 
Depression is a complex condition and while we often see it as a psychological disorder, very often it is linked to biochemical imbalances in the body. Let's look at some of the underlying imbalances which can cause depression.
 
1. Neurotransmitter Deficiency
Neurotransmitters are chemical messengers in the body that help to transport messages to the brain. Neurotransmitters are made from amino acids which we obtain in our food from the protein that we eat. Different neurotransmitters promote different messages so serotonin for example is a neurotransmitter which is associated with making us feel content and happy while dopamine is responsible for governing our levels of motivation. Genetic differences in our production of different neurotransmitters can render us more susceptible and may explain why some people are prone to low mood. If your levels of serotonin are too low you can boost these by taking a supplement called 5HTP. However this should never been taken in conjunction with medical antidepressants 
 
2. B vitamin Insufficiency
B vitamins are involved in the manufacture and conversion of neurotransmitters so if we are deficient in them then we may begin to see neurotransmitter deficiencies occuring. Also inadequate levels of B vitamins (particularly B6, folic acid and B12) can increase levels of a substance called homocysteine which has been linked to depression. Although B vitamins are abundantly available in whole foods such as wholemeal bread, pasta, green leafy vegetables and brown rice, they are also used up very quickly during times of stress which might explain why depression often follows a period of stress
 
3. Deficiency in Omega 3 Fatty Acids
 Omega 3 fatty acids are found in oily fish, certain nuts and seeds and green leafy vegetables. However the typical western diet is often low in these foods and high in sunflower oil, palm oil and other oils of the omega 6 family. This can create a releative imbalance in omega 3 versus omega 6. This is important as these different families of fats play a crucial role in creating the optimal structure of our cells. Cells with the wrong balance of fats can become rigid and less receptive to the chemical messages relayed by neurotransmitters. Supplementing with a good quality fish oil and increasing dietary sources of omega 3 can help to address this.
 
4. Underactive Thyroid 
It is estimated that as many as one in three people with clinical depression may be suffering from sub optimal thyroid function. However this imbalance may not be detected by your doctor as UK ranges are very broad and often the problem results when thyroxine isn't converted to T3 (the active hormone in the body). Urine tests are available which are better able to pick up milder forms of hypothyroidism. See www.thenutritionlink.co.uk for more details 
 
5. Overgrowth of Yeast or 'Unfriendly' Bacteria
An overgrowth of yeast or 'unfriendly' bacteria is a commonly over looked cause of depression. When yeast and certain bacteria are able to overgrow in the intestines they give off toxic metabolic by-products which can cause a range of symptoms including depression, anxiety, fatigue and digestive symptoms. This may be particularly relevant if you have taken a lot of antibiotics in the past as these can destroy the natural balance of bacteria in the gut. Taking a good quality probiotic may be helpful although if the overgrowth is severe then anti-microbial  / anti fungal supplements may be needed to correct the situation. Gut microflora can be evaluated using a number of tests. Please see our website for more details