What is depression?

Depression is a common and very serious mental health condition that can significantly influence how an individual feels, thinks and behaves. The condition can cause strong and persistent feelings of sadness, hopelessness or emptiness which can hinder daily activities. Individuals with depression will often lose interest in activities they find comfort or joy in and may feel incapable of experiencing pleasure. Depression can also cause many physical symptoms, including fatigue, changes in appetite as well as sleep problems. In some causes, unexplained aches or pains have been reported. Depression is so much more than just feeling sad or having a bad day, the condition can last for weeks, months and even years. It can affect all individuals regardless of their age, gender or mental background. The most common triggers are life events, trauma, genetics, brain chemistry or extreme stress. Sometimes it can even occur for no explicit reason. The condition is actually classified as many different conditions, including but not restricted to: major depressive disorder, persistent depressive disorder and seasonal affective disorder. Each condition is different in terms of their severity and their duration, but all require care. Depression can often make very simple tasks feel overwhelming, create a feeling of worthlessness or unreasonable guilt, and in many cases it can lead to thoughts of self-harm or suicide.

How can we help ourselves?

Alcohol

Alcohol can contribute significantly to depression by influencing the brain and the body in ways that can disrupt emotional and mental well-being. Drinking alcohol can change the levels of the neurotransmitters in the brain, for example serotonin and dopamine, which manage the mood levels of the mind. While in many cases alcohol will give an individual feelings of relaxation and happiness, it ultimately disrupts the natural balance between these chemicals in the brain, leading to feelings of sadness and some symptoms of anxiety. 

Alcohol is also classified as a depressant. This means that it can slow down brain activity and reduce thinking and decision making. Long term, heavy or frequent consumption can harm parts of the brain that are important in mood regulation. This can make it harder for an individual to feel optimistic or cope with their stress.

Alcohol can also have a significant impact on natural sleep patterns, which can worsen the symptoms of depression. While alcohol can, in some cases, make it easier to sleep, it can disrupt deep sleep as well as cause fatigue. In addition, alcohol’s physical effects including dehydration and nutritional deficiencies can lower overall mental health.

Alcohol abuse will often lead to a repeating cycle. In which, an individual will drink to try and relieve the symptoms of depression, but through excessive consumption, it will make the symptoms even more prominent. In the long term, this harmful cycle can increase the risk of developing long-term depression. In order to combat this, reducing your alcohol consumption or cutting it off from your diet entirely, as well as seeking assistance from a professional can help you to improve your mental health.

Caffeine

Caffeine, which is commonly found in coffees, teas, energy drinks and in some cases food, can affect an individual’s mood, and even potentially contribute to depression, especially when it is consumed excessively. Caffeine is a natural stimulant, meaning that it gives a boost of energy and alertness by increasing the release of neurotransmitters and hormones such as dopamine and adrenaline. The effects of caffeine are only temporary and can lead to negative effects for your mental health.

Caffeine can contribute to depression by influencing your natural sleep cycle. Consuming caffeine, especially in the afternoon, can lead to issues falling or staying asleep. As a result, the quality of your rest is reduced, leading to changes in your mood, increased levels of stress and this can raise the risk of developing symptoms of depression.

Caffeine can also affect how the body responds to stress. When caffeine is consumed, it increases the production of stress hormones, such as cortisol. This can lead to increased feelings of anxiety and restlessness. In the long term, stress and anxiety can contribute to symptoms of depression.

When consumed in high doses, caffeine can lead to addictions and dependencies. Individuals may rely on caffeine to feel awake and energetic, but will naturally experience fatigue and low energy levels as its effects begin to wear off. These sudden changes in energy can significantly impact your mood negatively.

Caffeine intake on a moderate basis is perfectly safe for most individuals. Excessive intake of caffeine has the potential to increase the risk of disturbances in your mood. Balancing your intake of caffeine can help protect your mental health.

Deficiencies in Vitamin B and C

Vitamin D, which is often referred to as the “sunshine vitamin”, is most important in brain health. It helps manage the mood and assist in the production of serotonin. Serotonin is a key neurotransmitter that can release feelings of happiness and joy. In cases where the body lacks a sufficient amount of Vitamin D, it can disrupt the natural balance of chemicals in the brain, leading to changes in mood and increases the risk of developing symptoms of depression.

One of the most abundant sources of vitamin D is natural sunlight. Individuals who spend little time outside, live in regions where sunlight isn’t common, or have a significantly darker skin tone may suffer from a lack of Vitamin D. Diet can also contribute to deficiencies as vitamin D is rare in foods. It can only be found in foods such as fortified products and fatty fish. Long term lack of vitamin D can potentially weaken the functionality of the brain and increase the risk of developing feelings of fatigue or sadness.

Vitamin C is important for your overall health, most importantly in supporting the brain and nervous system. It helps reduce inflammation and oxidative stress within the body, both of which have the potential to damage brain cells. Insufficient vitamin C intake can impair neurotransmitter production and communication within and between cells and the brain, making it difficult to regulate the mood.

Vitamin C deficiencies can potentially lead to symptoms such as fatigue, irritability and low energy levels. Individuals who don’t consume a proper amount of fruits and vegetables, such as oranges and peppers, have an increased risk of developing deficiency.

A deficiency in both Vitamin D or C can lead to disruptions in brain function, leading to the destabilization of mood regulating chemicals within the brain. Vitamin D assists in the production of Serotonin, while Vitamin C reduces inflammation and oxidative stress within the body. Without a sufficient intake of these nutrients, the brain can struggle to maintain its emotional stability, which further increases the risk of developing depressive symptoms. In addition to this, deficiencies can cause physical symptoms such as fatigue, weakened immunity and the disruption of sleep patterns, which further impact mental health. 

In order to prevent or treat these deficiencies, spending more time outdoors in the sun, eating a more balanced diet rich in the essential vitamins and nutrients is essential. In the case of Vitamin D, foods such as fortified foods, fatty fish as well as supplements are most important. For vitamin C, fresh fruits and vegetables are just as important. If you believe there is a deficiency in either of these vitamins, you can see a healthcare professional who may recommend blood tests and supplementation. When a healthy level of these vitamins is maintained, the risk of depression is reduced.

Deficiencies in Thiamine and Omega 3 Fatty Acids

Vitamin B1, also known as Thiamine, plays a crucial role in brain function and energy production. It assists in the conversion of food into energy and supports the nervous system. Most importantly, assisting in the production of neurotransmitters which regulate your mood. A deficiency in Vitamin B1 has the potential to disrupt said processes, bringing symptoms such as poor concentration and fatigue, which are commonly linked to depressive symptoms.

A deficiency in thiamine can interfere with the brain’s ability to communicate with cells, hindering critical functions and increasing the risk of developing mood disorders. Individuals with poor diets, alcohol dependency, or medical conditions which can impact your thiamine levels are more at risk of developing issues regarding their mental health.

Omega-3 fatty acids, commonly found in fish, nuts and seeds play an important role in brain health. It supports the functionality of brain cells and management of neurotransmitters such as serotonin and dopamine. An insufficient amount of Omega 3 can lead to destabilization of chemicals in the brain, increasing the likelihood of developing depressive symptoms.

Omega-3 fatty acids also reduce the levels of inflammation in the brain, which has been reported to be linked to depressive symptoms. An insufficient amount of Omega-3 can lead the brain to become more vulnerable to stress and become less efficient at regulating emotions. Diets low in fish, nuts or other common Omega-3 foods have a higher risk of deficiency.

Deficiencies in both Thiamine and Omega-3 can influence brain function and mood regulation in the mind. Thiamine deficiencies slow down the production of energy and the functions of neurotransmitters. Where-as Omega-3 deficiencies disrupt the chemical balance within the brain and increase the levels of inflammation in the body. When these deficiencies co-exist, it can lead to emotional instability and increase the risks of developing depressive symptoms. 

To treat these deficiencies, increase your intake of foods rich in Thiamine, such as whole grains, beans and nuts is essential. When it comes to omega-3, consuming more foods such as salmon, walnuts and flaxseeds is most important. Supplementation can also be a very beneficial method of maintaining a healthy level of these nutrients. By incorporating these tips into your diet, you will be reducing the risk of depression and promoting your overall well-being.