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Depression Action Plan
  • Keep up vitamin and mineral plan. Depression has been liked to deficiencies of B vitamin, zinc, magnesium, and essential fatty acids. The B vitamin, zinc and magnesium are important in the production of serotonin, while the higher the level of omega-3 fatty acids in the blood.
  • Cut out junk food, fast food, processed and sugar foods, a common cause of depression. The body has to supply its own vital vitamin and mineral to process the chemicals and sugar as these foods don’t bring their own.
  • Eat enough carbohydrates. A diet with no carbohydrate can make you depressed, which is why when you are depressed you crave carbohydrates. Make sure you take complex carbohydrates, as blood sugar imbalances can be important contributor to depression.
  • Avoid saturated fats, not only do food rich in saturated fat lower your levels of the essential fatty acid, omega 3 and 6, but they also slow down the blood flow to the brain as the blood cells become more sticky and tend to clump together, this leads to sluggishness, slow thinking fatigue.
  • Be careful with alcohol. Many people who are depressed drink to excess; in terms of lifestyle factors, it may be commonest contributor to depression after faulty diet. When you drink, initially the increase in blood sugar feels great, the brain loves the sugar rush. However, after about an hour the true effects of alcohol starts to set in. it is really a brain depressant, which is why it was used in the days before anaesthetics to clam patient who needed surgery, what is also not commonly realised is that 24 hours after drinking you will feel more anxious than normal, which is why most people are grabbing a drink the next day. So not only depression but also anxiety sets in. alcohol also depletes the body of essential fatty acids and B vitamin crucial for neurotransmitter production.
  • Avoid using recreational drugs. Most of these are stimulants which, like alcohol, may make you feel great while you are taking them, but crash later. What goes up most come down.
  • Stop smoking. Smokers are most likely to be depressed that non-smokers, due to the effects on circulation in the brain and also the lowering of vital minerals such as vitamin C and zinc.


Depression is a very common disorder, affection some three million people in Britain every year and rising. Woman are three time more likely than men to suffer from it, perhaps because depression is related to low serotonin level, and woman make less serotonin than men. Typical feature depression are:

  • Low mood
  • Fatigue and lethargy
  • Decreased appetite or comfort-eating
  • Inability to make decision
  • Insomia
  • Lack of interest in sex
  • Crying all the time
  • Guilty feeling
  • Anxiety

If you have three or more of these feature. Your mood needs to boost. Six or more and you may well be depressed- consult a nutrient and your doctor

There are many causes of depression, which are beyond the cope of this blog. What you do need to know is that while drugs can be useful, and some do indeed transform suffers lives. You can influence your moods and brain chemical by simple changing what you eat and they way you live.