Tag Archives: depression

Sugar addiction

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In this world of refined sugars, many have lost an appreciation for the natural sweetness of some whole foods.

Hypoglycaemia, or low blood sugar, is quite prevalent among people who abuse alcohol and drugs. The brain functions on glucose, and an inadequate supply affects mental processes.

Refined sugars act as strong stimulants, but as insulin floods the system to rapidly draw the sugar out of the bloodstream, a crash occurs, where energy and mood can drop dramatically.

Excessive consumption of meats fuels a craving for sugars in an attempt to re-establish the protein/carbohydrate ratio in the body. Consumption of animal products generates prostaglandins, which trigger pain, inflammation and even depression. Sugar and alcohol (a form of liquefied sugar) can temporarily help to alleviate these symptoms.

Consumption of too much salt reduces blood sugar. Only small amounts of sea salt should be used. Seaweeds and celery have a natural salty flavour, with other health benefits.

Chromium, Zinc & Manganese, factors which control blood sugar, are removed in the refining process which produces white sugar, white flour, refined salt and many other highly processed foods. These, along with Silicon (thought to improve pancreatic function) are contained in the bran of whole grains

Recommendations:

  • Eat whole fruits as opposed to juices, as these provide the benefit of fibre. Citrus fruit lower blood sugar quickly, so should be eaten sparingly.

  • Whole grains and carbohydrate-rich vegetables including winter squash, carrot, swede, parsnip, turnip, chickpeas, black beans, peas, sweet potato, yam, pumpkin

  • Pungent vegetables and spices: onion, leek, black pepper, ginger, cinnamon, ginger, cinnamon, fennel, garlic, nutmeg

  • Small amounts of certain sweeteners and fruit: rice syrup, barley malt, molasses, cherries and dates can be tolerated

  • Chew food thoroughly, as digestion, particularly of complex carbohydrates, begins with saliva. Thorough chewing is essential for their complete breakdown so that adequate minerals and other nutrients are absorbed.

What is serotonin?

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Serotonin is a neurotransmitter that has been identified as playing a major role in depression and anxiety.  Serotonin is involved with a wide range of functions such as appetite, mood, hormonal balance, sleep/wake cycles and alertness. Balanced serotonin levels help your body to regulate sleep, reduce pain and appetite, generally calms you down and improves your mood.  Anti-depressant medications work to increase serotonin levels by various means.  But these may react negatively with many foods and drugs and have a large list of side effects.

Research has shown that there are many ways to effectively increase and regulate levels.

These are simple and natural ways of increasing serotonin levels:

Walking or other enjoyable exercise

Serotonin and dopamine levels increase in the blood during exercise, and depression may be relieved with regular exercise.


Being in the sunshine

Exposure to sunlight increases levels. (This is because of the relationship between serotonin and melanin.)  Morning sunshine is best as it also helps regulate the sleep-wake cycle.

Eating whole grain foods, such as whole wheat, brown rice or oatmeal.

Eating any sugar or carbohydrate will temporarily increase levels. This is one reason for comfort eating or craving sweets. But if we eat sugary foods we get wildly swinging blood sugar levels. Whole grains give a sustained release of insulin that increases and maintains serotonin levels.

Eating certain foods such as turkey, bananas, milk, yogurt, eggs, meat, nuts, beans, fish and cheddar, gruyere and Swiss cheese supply the amino acid that serotonin is made from.

Fish oil (available as capsules) contains Omega 3 fatty acids and research has shown it to be one of the most helpful foods in combating depression, anxiety and lack of ability to concentrate.

Vitamin B6 aids in the production of serotonin, so it is important to check that you are receiving enough in your diet, or through supplements.

Getting enough sleep at regular hours. Serotonin levels vary rhythmically on a 24-hour cycle. Interrupting the natural cycle of activity in the day and sleeping at night can disrupt this. Consistent sleep patterns are crucial to the cycling of serotonin, hormones and other neurotransmitters.

Massage

Increased levels of serotonin and dopamine have been measured following massage therapy.

Laughing

Even if you don’t feel happy at that moment just the physical act of laughing increases serotonin and dopamine levels, as well as increasing circulation and lowering blood pressure.