Derek's Guide to Depression

Foods That Boost Your Moods

Take foods that keep you in good mood

 

FOOD is the basic need for every living organism in the creation. Among human beings, some eat just to live and some live just to eat. People do dieting so that they don’t take more. This gives an impression as if food’s role is only at physical level. Rarely, we plan to take food to get or modulate our behavior or moods. In fact, instead of taking drugs which are proved to cause very dangerous side effects, taking foods which can bring the same effect can give you great taste, pleasure, energy and save you from the side effects of so many drugs.

So, take good food instead of drugs. There are various tasty good foods to bring the effect you want. What foods to take for what effect?

1.Want to relax? Need peace?

Want to calm down your spouse, boss or kids with serotonin foods

A dash of serotonin causes you to feel calm, relaxed and at peace.

To create serotonin eat low sugar carbohydrates such as fruits and vegetables. Bananas are especially powerful serotonin inducers and bring on an immediate calming effect because of the complex B vitamins they have. Try making Serotonin Serenity.

A dash of serotonin causes you to feel calm, relaxed and at peace.

To create serotonin eat low sugar carbohydrates such as fruits and vegetables. Bananas are especially powerful serotonin inducers and bring on an immediate calming effect because of the complex B vitamins they have.

Serotonin is great for reducing Anxiety, nervousness and irritability. Try some light stretching or breathing exercises along with some soothing music to complete the mood.

 

Need To Concentrate?

Try Making Dopamine Delight!

A splash of dopamine causes you to feel energetic, alert, and is perfect for activities that require you to concentrate and perform.

To create dopamine in the brain, eat fish. The omega-3 fatty acids in cold water fish are proven to create dopamine and help keep your emotions in proper balance. Don’t like fish? Try other lean protein like chicken. While lacking the omega-3 power of fish, it’s still a very good source for creating dopamine Complete your mood boosting meal with leafy green vegetables for extra energy and alertness.

Useful sources of building blocks for dopamine:

• Apples
• Beets
• Blue-green algae
• Celery
• Chicken
• Cucumber
• Fish
• Green leafy vegetables
• Honey
• Cheese
• Sweet peppers
• Tofu
• Watermelon
  

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Just Need To Feel Good All Over?

Try Making Dancing Endorphins!

Endorphins are neurotransmitters that you need to feel the thrill and deep satisfaction of living. A nice serving of endorphins gives you an overall warm fuzzy feeling. Think of it as nature’s natural analgesic.

Complex carbs like pasta, breads, and foods with natural glucose, like grapes combined with plenty of water or sports drinks make the perfect mixture for creating endorphins. When you combine a complex carb diet with a routine of aerobic activity such as brisk walking, biking, or swimming your body will experience a warm sensation comparable to a soothing therapeutic massage.

Once the feeling gets started it’s like being on a natural high. I like to think of endorphins as these little happy dolphins swimming, dancing and diving throughout your bloodstream, and having so much fun that you can’t help but want to get up and dance yourself!

CHOCOLATE IS VERY GOOD (not too much eating, always)

Evidence is mounting that some kinds of chocolate are actually good for you. Here’s the latest about the healthy side of your chocolate habit and taste-tested advice on what to try. Merry munching.

A happier heart

Scientists at the Harvard University School of Public Health recently examined 136 studies on coco — the foundation for chocolate — and found it does seem to boost heart health, according to an article in the European journal Nutrition and Metabolism.

“Studies have shown heart benefits from increased blood flow, less platelet stickiness and clotting, and improved bad cholesterol,” says Mary B. Engler, Ph.D., a chocolate researcher and director of the Cardiovascular and Genomics Graduate Program at the University of California, San Francisco, School of Nursing. These benefits are the result of cocoa’s antioxidant chemicals known as flavonoids, which seem to prevent both cell damage and inflammation.

Better blood pressure

If yours is high, chocolate may help. Jeffrey Blumberg, Ph.D., director of the Antioxidants Research Laboratory at Tufts University, recently found that hypertensive people who ate 3.5 ounces of dark chocolate per day for two weeks saw their blood pressure drop significantly, according to an article in the journal Hypertension. Their bad cholesterol dropped, too.

People who ate the same amount of white chocolate? Nothing. (It doesn’t have any cocoa — or flavonoids.) Word to the wise: 3.5 ounces is roughly equal to a big bar of baking chocolate, so the participants had to cut about 400 calories out of their daily diets to make room. But you probably don’t have to go to those lengths. Just a bite may do you good, Blumberg says.

Muscle magic

Chocolate milk may help you recover after a hard workout. In a small study at Indiana University, elite cyclists who drank chocolate milk between workouts scored better on fatigue and endurance tests than those who had some sports drinks. Yoo-hoo!

TLC for your skin

German researchers gave 24 women a half-cup of special extra-flavonoid-enriched cocoa every day. After three months, the women’s skin was moister, smoother, and less scaly and red when exposed to ultraviolet light. The researchers think the flavonoids, which absorb UV light, help protect and increase blood flow to the skin, improving its appearance.

Brain gains

It sounds almost too good to be true, but preliminary research at West Virginia’s Wheeling Jesuit University suggests chocolate may boost your memory, attention span, reaction time, and problem-solving skills by increasing blood flow to the brain. Chocolate companies found comparable gains in similar research on healthy young women and on elderly people.

Good loving (maybe)

Finally, Italian researchers wanted to know whether chocolate truly is an aphrodisiac. In a survey of 143 women published in the Journal of Sexual Medicine, those who ate chocolate every day seemed to have more sex drive, better lubrication, and an easier time reaching orgasm. Pass the Godiva, right?

Not so fast. The women who ate chocolate were all younger than the ones who didn’t; it was age and not chocolate that made the difference. Still, if a double-chocolate raspberry truffle puts you in the mood, why let science get in the way?

Acidic /Alkaline foods

Be Neutral – Be balanced

*Because of factors like diet and stress, many people in industrialized nations are too acidic, and so we are afflicted with health problems that run the gamut from minor skin irritations to Depression, chronic fatigue and back pain to arthritis, ulcers, and osteoporosis.

*Take a look at the checklist of symptoms that indicate acidity. Then find out what to eat (and what to avoid) to improve your health!

*First, see the list of symptoms to find out if you may be too acidic.

*Here is a list of alkalinizing foods that will help you to balance your over-acidity:

Alkalizing Foods
Potatoes
Green vegetables, raw or cooked, salad greens, cabbage, etc.
Colored vegetables: carrots, beets (except for tomatoes)
Corn (kernels or cooked as polenta)
Milk (liquid and powdered form), large-curd cottage cheese, cream, butter
Bananas
Almonds, Brazil nuts
Chestnuts
Dried fruits: dates, raisins (except those that are acidic to the taste-apricots, apples, pineapple)
Almond milk
Black olives preserved in oil
Avocado
Cold-pressed oils
Natural sugar

Acidic Foods to Avoid
If you are too acidic, eating these foods could cause more of a problem.
Refined flour products: White bread, pasta
Grains: White rice
Sugary cereals and desserts: Cakes, pies, cookies
Sugars: White and brown sugar
Beans: Soybeans, chickpeas, red beans, garbanzos
Red meat: Beef, mutton, pork, cold cuts
Fatty fish: Salmon, carp, herring, mackerel
Crustaceans: Lobster, shrimp, mussels
Condiments: Capers, pickles, pimentos, mustard, ketchup, mayonnaise
Fats: Hydrogenated margarine, lard
Beverages: Coffee, tea, chocolate milk, sodas, tomato juice, orange juice, grapefruit juice, wine

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Methylation – A New Prescription for Happiness

The happy reaction

S-Adenosylmethionine acts as a methyl group donor.

It is a natural compound that your body makes by itself, SAMe (S-adenosyl-L-methionine) helps you produce feel-good brain chemicals.

We can get more of it from Protein rich foods or as a dietary supplement.

***Boost the Moods***

AVOID DRUGS

BOOST YOUR MOODS WITH FOODS YOU LIKE

There you have it. Serotonin, dopamine, and endorphins, the only chemicals you will ever need for feeling emotionally balanced. They naturally exist within your body. And every move you make, every food you eat, every thought you think can create these neurotransmitters that cause you to feel good. Learning to create them naturally gives you a new power and control over your life. So the next time you need to boost your mood go and eat some healthy food and experience the Magic of Living, Laughing, and Loving Life!

 

About the Author

A molecular, microbiologist /biochemist by profession. Interested in popularization of science.

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Does low intake of long-chain omega-3 fats among vegetarians affect their mood state? $49.99 There is wide-ranging evidence, observational and experimental, that low fish consumption is associated with mood disorders. Marine foods are the sole dietary source of long-chain omega-3 fatty acids, specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats concentrate in the brain where they enhance membrane structure and influence cell signaling critical to mood regulation. They are substrates for anti-inflammatory metabolites associated with mood normalization, and they act as antagonizers to arachidonic acid (AA), a long-chain omega-6 fatty acid with inflammatory properties. While the plant-derived omega-3 fat, alpha-linolenic acid can convert to EPA+DHA, this process is inefficient, and the consumption of the preformed sources in fish is necessary to ensure adequate tissue stores. When dietary EPA+DHA is low, AA predominates in brain phospholipide, particularly in the frontal cortex and hippocampus, resulting in reduced serotonin function and increased inflammation. A series of studies was conducted exploring fish consumption and self-reported mood states among healthy individuals. First, a small pilot survey of healthy individuals was conducted to compare the self-reported mood state of fish-eaters with non-fish-eaters. Non-fish-eaters reported more mood disturbance as compared to fish eaters. In a follow-up study, the question of whether healthy vegetarians who never eat fish report more mood disturbance compared to healthy non-vegetarians who regularly eat fish was explored. In this study, vegetarians displayed significantly lower mood disturbance as compared to omnivores; furthermore, these data showed a strong positive relationship between flesh food consumption and mood scores. In a final study, the effect on mood states of restricting meat and poultry from the diet of healthy omnivores was investigated. Utilizing a randomized design, omnivore subjects were instructed to consume a lactovegetarian, pescovegetarian, or omnivore

Does low intake of long-chain omega-3 fats among vegetarians affect their mood state? $49.99 There is wide-ranging evidence, observational and experimental, that low fish consumption is associated with mood disorders. Marine foods are the sole dietary source of long-chain omega-3 fatty acids, specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats concentrate in the brain where they enhance membrane structure and influence cell signaling critical to mood regulation. They are substrates for anti-inflammatory metabolites associated with mood normalization, and they act as antagonizers to arachidonic acid (AA), a long-chain omega-6 fatty acid with inflammatory properties. While the plant-derived omega-3 fat, alpha-linolenic acid can convert to EPA+DHA, this process is inefficient, and the consumption of the preformed sources in fish is necessary to ensure adequate tissue stores. When dietary EPA+DHA is low, AA predominates in brain phospholipide, particularly in the frontal cortex and hippocampus, resulting in reduced serotonin function and increased inflammation. A series of studies was conducted exploring fish consumption and self-reported mood states among healthy individuals. First, a small pilot survey of healthy individuals was conducted to compare the self-reported mood state of fish-eaters with non-fish-eaters. Non-fish-eaters reported more mood disturbance as compared to fish eaters. In a follow-up study, the question of whether healthy vegetarians who never eat fish report more mood disturbance compared to healthy non-vegetarians who regularly eat fish was explored. In this study, vegetarians displayed significantly lower mood disturbance as compared to omnivores; furthermore, these data showed a strong positive relationship between flesh food consumption and mood scores. In a final study, the effect on mood states of restricting meat and poultry from the diet of healthy omnivores was investigated. Utilizing a randomized design, omnivore subjects were instructed to consume a lactovegetarian, pescovegetarian, or omnivore

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Pain Cure: The Proven Medical Program that Helps End Your Chronic Pain $0.99 The Barnes & Noble ReviewThe science of pain management has made enormous strides over the past decade or so, but according to Dharma Singh Khalsa, founder of the Acupuncture Stress Medicine and Chronic Pain Program at the University of Arizona Teaching Hospital in Phoenix, too many doctors are still treating chronic pain with useless therapies like tranquilizers. Khalsa has developed a comprehensive program for ending chronic pain that draws on both cutting-edge medical science and holistic therapies. He details the program in his new book, The Pain Cure , offering practical advice and instruction as well as stories from the lives of the many chronic-pain sufferers he has helped. In the first part of the book, Khalsa explains the four main parts of his program: Nutritional therapy based on a healthy diet that avoids common pain triggers and draws on vegetables, whole grains, soy products, and fish supplemented with foods with anti-inflammatory properties, nutrients that enhance serotonin levels, and supplements that support brain and nerve function Physical therapies and bodywork including acupuncture, massage, aerobic exercise, and mind/body exercises Medication that includes some prescription drugs and over-the-counter remedies like aspirin and ibuprofen but also draws on herbal and homeopathic therapies Mental and spiritual pain control that addresses the underlying emotional conditions that can make the perception of pain more severe and explores directed mental and spiritual work that can alleviate it, including cognitive therapy, meditation, visualization,andbehavioral therapy. In the second part, he applies the program to specific conditions like arthritis, headache pain, back pain, fibromyalgia, cancer, carpal tunnel syndrome, irritable bowel syndrome, TMJ, and PMS. At no point does Khalsa offer a miracle cure — each part of his program

The Chili Pepper Diet: The Natural Way to Control Cravings, Boost Metabolism and Lose Weight $12.95 Permanent weight loss and great health can be found in the produce section of any grocery store. Not just a source to spice up salsa, chili peppers can curb the appetite, reduce unhealthy cravings, increase metabolism, reduce hypertension and even enhance sexual performance. In this bold new book, author Heidi Allison shares with readers the diet she developed that helped her effortlessly lose 90 pounds while eating tasty foods in satisfying portions.Allison provides solutions to the drawbacks of conventional diets by addressing a variety of health benefits related to chilies. She emphasizes the beneficial effects of capsaicin, an active chemical found in chili peppers. This chemical activates the same neuronal pathways as fat, sending the signal to the brain that you are full. Capsaicin also triggers the release of endorphins and serotonin, which makes the individual feel better both physically and emotionally.Spectacular Southwestern-themed color photographs educate readers on the many varieties of chili peppers. Allison provides readers with “hot hints” on how to incorporate chilies into their diets-even if they dislike spicy foods. Also included are: a complete list of chilies and their associated heat levels, flavors and culinary uses; a two-week menu plan; 150 easy-to-follow recipes; and a workbook to track eating patterns, food triggers and responses to stress.

The Chili Pepper Diet: The Natural Way to Control Cravings, Boost Metabolism and Lose Weight $12.95 Permanent weight loss and great health can be found in the produce section of any grocery store. Not just a source to spice up salsa, chili peppers can curb the appetite, reduce unhealthy cravings, increase metabolism, reduce hypertension and even enhance sexual performance. In this bold new book, author Heidi Allison shares with readers the diet she developed that helped her effortlessly lose 90 pounds while eating tasty foods in satisfying portions.Allison provides solutions to the drawbacks of conventional diets by addressing a variety of health benefits related to chilies. She emphasizes the beneficial effects of capsaicin, an active chemical found in chili peppers. This chemical activates the same neuronal pathways as fat, sending the signal to the brain that you are full. Capsaicin also triggers the release of endorphins and serotonin, which makes the individual feel better both physically and emotionally.Spectacular Southwestern-themed color photographs educate readers on the many varieties of chili peppers. Allison provides readers with “hot hints” on how to incorporate chilies into their diets-even if they dislike spicy foods. Also included are: a complete list of chilies and their associated heat levels, flavors and culinary uses; a two-week menu plan; 150 easy-to-follow recipes; and a workbook to track eating patterns, food triggers and responses to stress.

The Healing Powers of Chocolate $11.99 Discover The Amazing Powers Of Chocolate!Did you know?… Known as Mother Nature’s “food of the gods,” the medicinal benefits of chocolate were recognized as far back as 4000 years ago. Eating chocolate can help boost the immune system, lower the risk of heart disease, cancer, diabetes—even obesity!—and increase lifespan. A 1.5 ounce bar of quality chocolate has as much antioxidant power as a 5 ounce glass of wine—without the side effects of alcohol. Chocolate is chock-full of mood-enhancing ingredients, including phenylethylamine (the “love drug”) and serotonin. Chocolate can relieve a host of ailments, including depression, fatigue, pain and PMS, as well as rev up your sex drive! Drawing on the latest scientific research as well as interviews with medical doctors and chocolatiers, this fascinating book reveals how to live longer and healthier while indulging in one of nature’s most decadent and versatile foods. Explore real chocolate (infused with fruits, herbs, and spices), Mediterranean-style, heart-healthy recipes, plus home remedies that combat everything from acne to anxiety. You’ll also discover rejuvenating beauty and anti-aging spa treatments—all made with antioxidant-rich chocolate! “Can dark chocolate boost brain power? This book shows you how regular intake of antioxidant-rich cacao foods is likely to do just that, and more.” —Ray Sahelian, M.D., author of Mind BoostersCal Orey is an accomplished author and journalist specializing in topics such as health, nutrition, science, and pets. Her books include The Healing Powers of Vinegar, The Healing Powers of Olive Oil, 202 Pets’ Peeves,and Doctors’ Orders.

The Pain Cure: The Proven Medical Program that Helps End Your Chronic Pain $12.99 The Barnes & Noble ReviewThe science of pain management has made enormous strides over the past decade or so, but according to Dharma Singh Khalsa, founder of the Acupuncture Stress Medicine and Chronic Pain Program at the University of Arizona Teaching Hospital in Phoenix, too many doctors are still treating chronic pain with useless therapies like tranquilizers. Khalsa has developed a comprehensive program for ending chronic pain that draws on both cutting-edge medical science and holistic therapies. He details the program in his new book, The Pain Cure , offering practical advice and instruction as well as stories from the lives of the many chronic-pain sufferers he has helped. In the first part of the book, Khalsa explains the four main parts of his program: Nutritional therapy based on a healthy diet that avoids common pain triggers and draws on vegetables, whole grains, soy products, and fish supplemented with foods with anti-inflammatory properties, nutrients that enhance serotonin levels, and supplements that support brain and nerve function Physical therapies and bodywork including acupuncture, massage, aerobic exercise, and mind/body exercises Medication that includes some prescription drugs and over-the-counter remedies like aspirin and ibuprofen but also draws on herbal and homeopathic therapies Mental and spiritual pain control that addresses the underlying emotional conditions that can make the perception of pain more severe and explores directed mental and spiritual work that can alleviate it, including cognitive therapy, meditation, visualization,andbehavioral therapy. In the second part, he applies the program to specific conditions like arthritis, headache pain, back pain, fibromyalgia, cancer, carpal tunnel syndrome, irritable bowel syndrome, TMJ, and PMS. At no point does Khalsa offer a miracle cure — each part of his program