WELLNESS

EAT TO DISTRESS YOUR MIND

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The food we eat plays several roles in our bodies and in society, most importantly it is for our well being physically and mentally. The state of our mind is very important and once it’s negatively affected it spills over to how one thinks and behaves. Depression is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities one once enjoyed.

Symptoms of Depression include:

1Hopeless outlook

2Lost interest

3Increased fatigue and sleep problems

4Anxiety

5Irritability

What to eat when distressed

A balanced diet is essential in all conditions in life, as the body should be constantly maintained to avoid deficiencies which may lead to illnesses. In most cases depressed people neglect their body’s needs as it often leaves one with no appetite, while others may binge or develop cravings for unhealthy food. The result of all this leads to nutritional deficiencies or imbalance, particularly a lack of the B vitamins and vitamin C. Other vital minerals that may lack are magnesium, potassium, calcium and iron which all have specific relations or functions in the nervous system.

In short malnutrition or overweight or obesity, also contribute to the decline in morale.

There are things you can do to overcome:

• Enjoy a variety of wholegrains and pulses/ legumes.

• Ensure sufficient supply of proteins (lean meat, oily fish, shellfish, or eggs) which are rich in iron, zinc, copper, potassium, magnesium and vitamin B.

• Snack on different fresh fruits and vegetables in season for ample supply of vitamin C and the minerals mentioned above.

• Reduce intake of caffeine and foods containing caffeine, as it can exacerbate the condition by contributing to insomnia and sleeplessness. When eliminating caffeine from diet, be mindful of the withdrawal symptoms (tiredness and headaches which may last up to 3 days).

• Cut down on alcohol intake, which can also contribute to the mood change and interferes with the absorption of certain nutrients, especially B vitamins.

• Eliminate food that you have identified to be causing depression. Depression and the immune system

The chances of infections are heightened by stress, exhaustion, chronic illness and depression; so how strong one’s immune system is plays an important role to good health. About 70 – 80% of immune cells are located in the gut and there’s a major communication between the gut microbiota and immune system that can determine the body’s overall health thus a balanced gut microbiota is important for the development and maintenance of the immune system.

The food eaten could selectively motivate growth of beneficial bacteria that strengthen immunity and keeps the gut environment healthy. This type of nutrients are functional food like prebiotics which are nondigestible oligosaccharides (galacto-oligosaccharides and fructo-oligosaccharides) which are fermented by intestinal beneficial bacteria to create an environment that supresses the growth of harmful bacteria and their toxins. They also stimulate the intestinal absorption and retention of several minerals, including calcium, magnesium, zinc and iron. Bloating and gas are normally experienced after the ingestion of oligosaccharides; these are the results of fermentation by the bacteria in the colon. The metabolites created also play a vital role in keeping the gut’s ph low, providing energy to the gut cells through short chain fatty acids.

To maintain a healthy gut increase ingestion of:

• Fruits and vegetables • Whole grain breads and cereals • Legumes • Nuts and seeds • Dairy products e.g. yoghurt, sour milk, etc.

These foods are not only rich in fiber but are excellent sources of vitamins, minerals, trace elements, antioxidants and numerous protective phytochemicals which also play vital role in the nervous system.

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