Eat to be happy

Mridula Wattas

According to World Health Organisation (WHO) “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity

Mental health is as important for our well-being as is physical health. The reality of today is that there is a growing incidence of mental health issues in our society. That is why the theme for this year’s World Health Day campaign is depression.

“Depression is a common mental disorder that affects people of all ages, from all walks of life. The risk of becoming depressed is increased by poverty, unemployment, life events such as the death of a loved one or a relationship break-up, physical illness and problems caused by alcohol and drug use.”

Depression can be effectively prevented and treated by either counselling or anti-depressant medication.

The origins of most of the non-communicable diseases prevalent today can be traced back to some kind of nutritional imbalance in the body. So one wonders whether the same is true for depression or not. 

There are several studies which indicate that there are number of nutritional imbalances that can make you prone to depression. 

Less intake of omega-3 fats

Studies have shown that omega-3 fats seem to have anti-depressant properties. These are found in oily fish such as salmon, sardines, herring, trout and fresh tuna. Vegetarian sources include flax seeds , walnuts, canola oil,  sunflower seeds, chia seeds and spinach. 

Blood sugar imbalance

There is a direct link between mood and blood sugar balance. People who eat a lot of simple sugars, found in junk food and aerated drinks, etc are more prone to have frequent ups and downs in their blood sugar levels throughout the day. Since our brain runs on glucose, which is simple sugar, the more uneven your blood sugar supply the more uneven your mood. To prevent abnormal spikes in blood glucose, one should include healthy carbohydrates found green vegetables, whole grains cereals and millets, Starchy vegetables such as potatoes, sweet potatoes, corn, and pumpkin and  whole dals and peas.

Low levels of chromium

This mineral is vital for keeping your blood sugar level stable. To have adequate supply of chromium your daily diet should have a balance of whole grains, fresh vegetable, especially broccoli, green beans, potatoes and other vegetables and fresh herbs.  Chicken, sea food, eggs, dairy products should also be included according to individual preferences. 

Low vitamin-D levels

Vitamin D deficiency is increasingly being recognised as a common problem around the globe. This could be one of the reasons for onset of depression, especially during winters.  

Gluten intolerance

Some foods are associated with mood problems. For example, in a large population study, “Celiac disease (a severe intolerance to gluten – the protein found in wheat, rye and barley) was associated with an increased risk for depression.” So a simple test for gluten intolerance could be helpful. 

The serotonin story

Since the neurotransmitter serotonin has been associated with a variety of mental illnesses such as depression and anxiety, there is a genre’ of drugs which help to increase the serotonin levels in the brain. But drugs inevitably cause side effects. The nature of these side effects of conventional serotonin drugs has led to people seeking alternative means of increasing their serotonin levels safely. 

Though the decision to go in for these drugs rests primarily on your psychiatrist listed below are some natural ways to increase your serotonin levels safely.

Eat the right carbs and proteins 

The starting point serotonin synthesis (L-tryptophan) is an amino acid. L-tryptophan has to cross over to the brain so that it is converted to serotonin. Carbohydrates improve the chances of tryptophan crossing over into the brain. However, to avoid excessive weight gain, carbohydrates with low glycemic indices should be included. They are oats, whole grain, barley, buckwheat, yam and sweet potato. Proteins rich in tryptophan should be included in diet. These are meat, poultry, fish, low-fat milk, dairy products and legumes.

Maintain healthy vitamin B6 levels

For conversion of L-tryptophan into serotonin our body requires vitamin B6 which acts as a catalyst. Food sources of vitamin b6 are spinach, banana, sweet potato, garlic and salmon. Vitamin B6 supplements can be taken but only in consultation with the psychiatrist. 

Avoid stimulants

Stimulants like caffeine, alcohol and sugar as well as recreational drugs may improve your mood temporarily but as their effect wears off these produce an even deeper low. As serotonin levels drop suddenly so it is a good idea to avoid such stimulants. 

Exercise more

All forms of exercise can improve serotonin levels. Exercise also trigger the release of other “feel-good” neurotransmitter such as dopamine. 

One should indulge in light exercise like brisk walking, jogging or dancing for at least 30 minutes a day. Make sure you are comfortable with this routine and are able to do it every day easily. Do not go in for strenuous exercises as they release stress hormone which are harmful for the body.

Indulge in outdoor activities 

Spending more time outside, especially in sunlight, can help your body regulate its production of serotonin. Sunlight can boost your energy level and mood and also your vitamin D levels.

Get a good night’s sleep 

Sleep is a good way to get some rest but it should be done right or it does not work. To regulate your sleep cycle one should try to sleep at the same time every day.

Sleeping at the right times and for the right duration help train the body to recognize when to step up serotonin production. Sleep also helps the body relax and overcome stress by reducing the production of stress hormones such as cortisol which decreases the serotonin levels in the brain.

— The writer is former head,  Department of Dietetics, PGIMER, Chandigarh