The Depression Trap

Depression may be linked to low levels of selenium according to the latest study on vitamin and mineral deficiencies. The study was carried out in a nursing home, where elderly residents were given micronutrient supplements for 8 weeks. Significant decreases in reported depression and increases in serum selenium levels were noted.

This is just the latest study to link some sort of deficiency to depression. Other supplements that have been linked to improvements in depression include omega 3, most of the B Vitamins, Vitamin C, Vitamin D, magnesium, iron, zinc and potassium. (Although interestingly this latest study did not show any improvement with Vitamin C or folic acid.) It is possible that being deficient in a whole range of vitamins and minerals could be a contributory factor in depression.

It certainly seems sensible to make sure that you eat a healthy balanced diet and take a multivitamin and mineral supplement. If the deficiency theories are correct then this could help you overcome your depression. In any case it will help to ensure you are in good general physical health and that in turn may help you to feel a little better.

However, many people who feel depressed find healthy eating difficult. They may loose their appetite, or ‘comfort eat’. If you are finding it difficult to eat healthily then it may help to speak to a nutritionist for advice on what to eat, and/or a counsellor for help with the emotional side of eating. A long list of dietary changes can be very intimidating and it’s not surprising that many people give up before they start. Try taking small steps, perhaps one a week or one a month. Don’t worry if you slip up, just keep going.

You might like to try some of the following small steps to get you started.

1. Start by taking a basic multivitamin and mineral supplement. Make sure that it contains at least the RDA (Recommended Daily Amount) of all the vitamins and minerals listed above.
2. Add fresh fruit and vegetables to your diet. Eat as much of these as you can.
3. Enlist the help of friends and family to support you in making the changes. Perhaps eating with someone else if you have problems eating and usually eat alone or asking people not to eat ‘forbidden’ foods in front of you. Maybe the whole family could start to improve their diet.
4. You could try keeping a food diary to track your progress. This could include how you feel about the changes you make as well as what you eat and drink.
5. Try to cut down on coffee or switch to decaffeinated – caffeine promotes anxiety and disrupts sleep patterns.
6. Try to cut down on sugary foods. Sugar gives you an artificial ‘high’ making you feel better, but this is then followed by an artificial ‘low’. You can become stuck in this cycle needing more and more sugar just to feel ok.
7. Try to cut out alcohol or at least cut down. It is a depressant and destroys some vitamins in the body.

If you have found ways to help support yourself eating a more healthy diet then please share them.