Battling the "Diet Depression"

Have you ever noticed that when you decide to begin a diet, you’re thrilled for the challenge; nothing can get in the way of your success? You map out a meal plan, then stroll through the aisles of your local grocery store to grab everything on your list. Your workout regime is mapped out, and walking into the gym (or wherever you decide to embark) seems almost refreshing?

Two or three weeks pass, you become lethargic, less motivated, and the challenge just doesn’t seem as thrilling anymore. Well maybe I have an answer. Folks, it’s not because you lack the drive and the motivation psychologically, it’s most likely that since beginning your health quest, you have probably deprived yourself of essential nutrients, making you feel weak and exhausted. This can play tricks on one’s psyche, as most of us then look into the mirror wondering why we are such failures. We revert back to our “old ways”, thinking we have failed once again.

Come on, pick yourself back up, wipe off the “I am a failure” façade, and let’s analyze your plan of attack. You see, since beginning your diet and workouts, your body is thinking “what are you doing to me?” It does not know which way to turn. It just wants to go back to its old ways, the ways that were familiar. And this is where you can utilize a few quick tips to beat the issue at hand.

1. Low intake of protein can cause depression. This is because our brain thrives on amino acids (protein broken down). The amino acids phenylalanine, tyrosine, and tryptophan are the precursors to the neurotransmitters in our brain that balance our mood (see below). If we deplete these, we become depressed and tired.

   The fix: When embarking on a healthy lifestyle, make sure you are eating approximately 0.5-0.7 grams of protein per pound of body weight. Ex: 150 lb person x 0.7 = 105 grams protein per day.

   Protein àPhenylalanine and Tyrosine à Norepinephrine and Dopamine (neurotransmitters make me happy)

   ProteinàTryptophan à Serotonin (neurotransmitters make me happy)

2. Low levels of vitamin B12 and folic acid can cause depression. Sometimes our guts have a hard time breaking down food so that it may absorb properly. This can be due to hypochloridia (our stomach does not produce enough digestive enzymes). Vitamin B12 and folic acid are extremely important in lifting our mood, yet most of us are deficient. Also, with low levels of these, our homocysteine levels (bad stuff) may increase causing plaques to form on the walls of our arteries (really bad stuff).

   The fix: Increase digestion for better nutrient absorption by incorporating bitters into your diet. These herbs stimulate digestion, which will allow for vital nutrients to enter circulation. Go to your local Naturopathic Doctor or health food store and ask about Gentiana lutea, Taraxacum officinale, or Mahonia aquifolium.

   Also, it may help to supplement vitamin B12 and folic acid. The injectable form is best, as it goes straight to the tissues, but if you do not have access to a Naturopathic Doctor, ask your local health food store for the capsule form.

3. Low levels of omega- 3 fatty acids can cause depression. Omega-3 deficiency causes a whole lot more problems than just depression, as this essential fatty acid is absolutely vital in all cellular processes of our body. One major concern is depression though. Our brains thrive off of this to stabilize our mood.

   The fix: The only way to incorporate omega-3 into our diet is by eating fatty fish (herring, mackerel, salmon, sardines) or through supplementation. If you cannot eat one serving (4 ounces)of fatty fish per day, then go to your local health food store and ask for a bottle of omega-3 that contains a 2:1 ratio of EPA: DHA. Take at least 1000mg per day, making sure there is more EPA than DHA. The days that you eat a serving of 4 ounces of fatty fish, you need not supplement with the capsule form. Sidenote: Make sure you are consuming enough antioxidants to keep the omega-3 from oxidizing (bad). Incorporate fresh berries, oranges, Curcuma longa (turmeric), Rosmarinus officinalis (rosemary), and Ginko biloba (ginko) into your diet to ensure proper absorption of your omega-3.

And so, there you have it. A few simple tips to get you back on track. Remember, it’s not the size of the dog in the fight; it’s the size of the fight in the dog. Stay committed, love yourself for who you are and not for what you are. Stay tuned for future articles; living fit and loving your life.