Healthy ways to beat the blues

Fresh fruit, such as these apples offered at the Times-Gazette's recent relish!® Cooking Expo, can be an important source of vitamins and minerals during the dark days of winter. (T-G File Photo by Mary Reeves) [Click to enlarge] [Order this photo]

Well, no, not if you're really clinically depressed, but studies have proven that some simple changes in your lifestyle can help combat the holiday blues. According to WebMD.com, "Dietary changes can bring about changes in your brain structure, both chemically and physiologically. Those changes can improve mood and mental outlook."

But before you jump on the Bran for Better Brains Bandwagon, Susan Gillpatrick of Centerstone suggests looking at the causes -- and learning when more professional help is needed than your local grocer.

After the fun

"Why do people get the post holiday blues?" she asked. "The hoopla is over, the family and friends are gone, it's cold and cloudy and the bills are just around the corner."

In fact, she said, some people may be depressed even before the holidays, but the hustle and bustle of the season redirects their focus. Once the hustle and bustle are gone, the sadness again becomes the focus.

The pharmaceutical companies know this, and the television channels are crowded with advertisements for mood elevators, anti-depressants and other pills designed to help with depression. Before you go asking for a prescription, there are several non-prescription ways to cope, said Gillpatrick.

"Some small forms of exercise boost your mood," she said. "Create a journal or write down your feelings. Volunteer to help others, even if just for an hour. Plan something fun just for you, see a new movie for example, or try something new that interests you, like taking a cooking class or a yoga class, or a language class."

Brighter diet

A good diet can help as much as overeating, too much alcohol and other self-destructive behavior can hurt.

WebMD.com offers 10 tips for a diet that can help battle the blues.

1. Eat a diet high in nutrients -- Nutrients, such as vitamins, minerals, carbohydrates, protein, and even a small amount of fat, support the body's repair, growth, and wellness. A deficiency in any of these nutrients lead to our bodies not working at full capacity -- and can even cause illness.

2. Fill your plate with essential antioxidants -- Damaging molecules called free radicals are produced in our bodies during normal body functions, and these free radicals contribute to aging and dysfunction. Antioxidants such as beta-carotene and vitamins C and E combat the effects of free radicals. Antioxidants have been shown to tie up these free radicals and take away their destructive power. Studies show that the brain is particularly at risk for free radical damage. Although there's no way to stop free radicals completely, we can reduce their destructive effect on the body by eating foods high in powerful antioxidants, including:

* Sources of beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato.

* Sources of vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato.

* Sources of vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ.

3. Eat "smart" carbs for a calming effect -- The connection between carbohydrates and mood is linked to the mood-boosting brain chemical, serotonin. We know that eating foods high in carbohydrates (breads, cereal, pasta) raises the level of serotonin in the brain. When serotonin levels rise, we feel a calming effect with less anxiety. So don't shun carbs -- just make smart choices. Limit sugary foods and opt for smart carbs, such as whole grains, fruits -- such as apples! -- vegetables, and legumes, which all contribute healthy carbs as well as fiber.

4. Eat protein-rich foods to boost alertness -- Foods rich in protein, like turkey, tuna, or chicken, are rich in an amino acid called tyrosine. Tyrosine boosts levels of the brain chemicals dopamine and norepinephrine. This boost helps you feel alert and makes it easier to concentrate. Try to include a protein source in your diet several times a day, especially when you need to clear your mind and boost your energy.

* Good sources of protein foods that boost alertness: beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, yogurt.

5. Eat a Mediterranean-type diet -- The Mediterranean diet is a balanced, healthy eating pattern that includes plenty of fruits, nuts, vegetables, cereals, legumes, and fish. All of these are important sources of nutrients linked to preventing depression. A recent study found that rates of depression tended to increase in men -- especially smokers -- as folate intake decreased. The same increase occurred for women -- especially those who smoked or were physically active -- but with a decreased intake of another B-vitamin: B12. This wasn't the first study to discover an association between these two vitamins and depression. Researchers wonder whether poor nutrient intake leads to depression or whether depression leads people to eat a poor diet.

* Folate is found in Mediterranean diet staples like legumes, nuts, many fruits, and particularly dark green vegetables. B12 can be found in all lean and low-fat animal products, such as fish and low-fat dairy products.

6. Get plenty of vitamin D -- Vitamin D increases levels of serotonin in the brain. Researchers from the University of Toronto noticed that people who were suffering from depression, particularly those with seasonal affective disorder, tended to improve as their levels of vitamin D in the body increased over the normal course of a year. The recommendation is to try to get about 600 international units (IU) of vitamin D a day from food if possible.

7. Select selenium-rich foods -- Selenium is a mineral that is essential to good health. In a small study from Texas Tech University, supplementation of 200 micrograms a day for seven weeks improved mild and moderate depression in 16 elderly participants. It is possible to take in too much selenium so that it becomes toxic. But this is unlikely if you're getting it from foods rather than supplements, and it can't hurt to make sure you're eating foods that help you meet the recommended intake for selenium, which is 55 micrograms a day. The good news is that foods rich in selenium are foods we should be eating anyway. They include:

* Beans and legumes

* Lean meat (lean pork and beef, skinless chicken and turkey)

* Low-fat dairy products

* Nuts and seeds (particularly brazil nuts)

* Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)

* Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)

8. Include omega-3 fatty acids in your diet -- We know that omega-3 fatty acids have innumerable health benefits. Recently, scientists have revealed that a deficit of omega-3 fatty acids is associated with depression.

* Sources of omega-3 fatty acids: fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna), flaxseed, and nuts.

* Sources alpha-linolenic acid (another type of omega-3 fatty acid): flaxseed, canola oil, soybean oil, walnuts, and dark green leafy vegetables.

9. Watch your lifestyle habits -- Many people who are depressed also have problems with alcohol and/or drugs. Not only can alcohol and drugs interfere with mood, sleep, and motivation, they can also affect the effectiveness of your depression medications. In addition, drinks and foods containing caffeine can trigger anxiety and make it difficult to sleep at night. Cutting out caffeine or stopping caffeine after noon each day can also help you get a better night's sleep.

10. Stay at a healthy weight -- Findings published in the Journal of Clinical Psychology: Science and Practice, show a link between obesity and depression, indicating that people who are obese may be more likely to become depressed. In addition, according to this study, people who are depressed are more likely to become obese. Researchers believe the link between obesity and depression may result from physiological changes that occur in the immune system and hormones with depression.

Sometimes, those post-holiday blues can run into, or reveal a much deeper depression, one that takes more than an apple to fix. Gillpatrick said you should seek professional help if you notice any of the following symptoms:

* when you have lost all energy and desire to do anything

* when you are consistently sad (for two weeks)

* when you find it difficult to think or concentrate

* when seeking fun sounds impossible

* if you find yourself becoming self-destructive or trying to self-medicate.

Need help?

Sometimes depression can sneak up on you, and you just need someone to talk to. Contact Lifeline offers that service 24 hours a day, seven days a week. The numbers are Bedford: (931) 684-7133; Coffee: (931) 455-7133; Franklin: (931) 967-7133; Moore: (931) 759-7133; National suicide and help hotlines: 1-800-784-2433 or 1-800-273-8255.

-- Sources: The National Institute of Mental Health, nimh.nih.gov, WebMd.com, Centerstone