1. Depression & Diet
ALTERNATIVE THERAPY SEMINAR

2. Types of Anxiety disorders
 Generalized anxiety disorder
 Obsessive-compulsive disorder
 Panic disorder
 Post-traumatic stress disorder
 Social phobia (or social anxiety disorder)

3. Mechanism of Anxiety
 Over activation of brain
neurotransmission and
neuronal firing
(glutamate/calcium influx)
 Under inhibition of brain
neurotransmission and
neuronal firing (GABA)
 Both of them

4. Definition
 Depression is a common
mental (mood) disorder.
 Characterized by sadness,
loss of interest or pleasure,
feelings of guilt or low self-
worth, disturbed sleep or
appetite, feelings of
tiredness, and poor
concentration.

5. Symptoms of depression
 Persistently sad, anxious, or
"empty" mood.
 Feelings of hopelessness.
 Feelings of guilt,
worthlessness, helplessness.
 Loss of interest (anhedonia)
or pleasure in hobbies and
activities that were once
enjoyed.
 Insomnia, early-morning
awakening, or oversleeping.

6. Symptoms of depression
 Decreased appetite and/or weight loss, or
overeating & weight gain.
 Fatigue, decreased energy, being "slowed
down."
 Thoughts of death or suicide, suicide
attempts.
 Restlessness, irritability.
 Difficulty concentrating, remembering,
making decisions.
 Persistent physical symptoms that do not
respond to treatment, such as headaches,
digestive disorders, and chronic pain.

7. Mechanism of depression
 The monoamine
hypothesis states that
depression is caused
by a deficiency of
monoamines,
particularly
noradrenaline and
serotonin. (NA & 5-
HT)

8. Depression and Diet
 Sometimes, when they’re depressed, people eat to help
them cope or to make them feel better.
 Unfortunately, the foods people turn to have the
opposite effect.
 Eating junk food when you’re depressed can actually
make you feel even worse.

9. Depression and Diet
 Some of the worst culprits are foods that contain large
amounts of the following:
 saturated fat
 refined sugars
 heavily processed ingredients
 Caffeine
 Sticking to a healthy diet and making sure that you
exercise regularly can help you manage your depression
symptoms.
 It may even make them go away entirely.

10. Foods to Avoid
 Eating regular meals at regular intervals is the first step
of a healthy diet. The next step is picking the right
foods.
 Main types of food to avoid in depression:
 Caffeine and Sugary Foods
 Alcohol and Illegal Drugs

11. Caffeine and Sugary Foods
 Caffeine may be difficult for many people to completely
eliminate from their diet.
 However, it is good to only have caffeinated drinks in
moderation, particularly when you are experiencing
depression-like symptoms.
 Caffeine can disrupt sleep patterns and make you feel
anxious, both of which won’t help your depression.

12. Caffeine and Sugary Foods
 People who drink more than 400 milligrams of caffeine a
day, the equivalent of four cups of brewed coffee,
should consider cutting back.
 Avoiding refined sugar is another way to help your
mood.
 Sugar may make you feel more energized at first, but it
won’t take long for you to crash.

13. Caffeine and Sugary Foods
 Instead, stick with foods that will keep your blood sugar
at an even level.
 Eating the following foods will give you a steady level of
energy:
 lean protein
 complex carbohydrates, such as whole grains
 fruits and vegetables

14. Alcohol and Illegal Drugs
 When you’re feeling depressed, it can be easy to turn to
alcohol or other methods of “self-medication.”
 You may feel short-term relief, but these substances
usually only make things worse.
 Alcohol and drugs throw off your sleep cycles, and cause
mood swings and anxiety.

15. Alcohol and Illegal Drugs
 If you’re taking any prescription medications, alcohol
and drugs can make you experience negative side
effects, and they can even stop your medications from
working.
 Talk to your doctor if you’re having trouble abstaining
from drugs or alcohol. They can recommend you to
programs that can help you get sober.

16. Foods that Might Help
 Also there are some kinds of foods that might help with
depression like:
 'Good' Carbs to Boost Mood
 Omega-3s
 Vitamin D
 Selenium

17. 'Good' Carbs to Boost Mood
 Eating carbohydrates triggers your brain to release the
mood-lifting neurotransmitter serotonin.
 So instead of trying to avoid them, eating the right kind
of carbs can be a good choice when you’re feeling
down.
 Stick to whole-grain breads and other healthy
carbohydrates.

18. 'Good' Carbs to Boost Mood
 Try to stay away from the sugary snack foods, and go
for:
 fruits
 vegetables
 foods high in fiber

19. Omega-3s
 The main benefit associated with omega-3s is improved
brain function.
 However, several studies have shown that foods that
have omega-3s can also help you manage your
depression symptoms.

20. Omega-3s
 Foods that are good sources of omega-3s include:
 fish
 nuts
 canola oil
 flaxseed oil
 nuts
 dark-green leafy vegetables

21. Vitamin D
 Several studies have shown that people who have
deficient levels of vitamin D are more like to
experience depression-related symptoms.
 You can get vitamin D from the sun, but you can also get
it from your food.
 Make sure you regularly eat foods containing vitamin D,
such as:
 fish
 tofu
 milk

22. Selenium
 Selenium is an element that is essential for good health.
 Several studies have suggested a link between selenium
deficiencies and depression.
 Some additional research studies have indicated that
taking selenium may decrease feelings of depression.

23. Selenium
 Selenium can be found in:
 nuts
 whole grains
 beans
 seafood
 lean meats
 Too much selenium can be toxic, however, so talk to
your doctor before taking any selenium supplements.

24. Depression and Diet
 The many physical benefits of maintaining a balanced,
healthy diet are well-known.
 However, you may not know how those same simple
dietary tips can help to elevate mood, energy levels,
and an overall sense of well-being.
 When you’re feeling depressed, or even negatively
affected by a change in the seasons, knowing the right
foods to eat can help you overcome those symptoms and
keep depression limited.

25. Thank You
The End