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Today Depression has become one of the most risky mental issues. As per WHO, globally more than 264 million people of all ages suffer and battle depression which seems unreal because we cannot see it. At its worst, depression can lead to suicide. Suicide is a second leading cause of death in 15 to 29 year olds. Our society is not free from such cases, rather suicide cases continue to increase. Though the reasons for depression may vary. An online survey has been conducted among working people of Senapati District belonging to 25 to 44 age group. It found that 40% of the respondents show very little interest or no interest in doing work while 42.9% feels somehow little interest or no pleasure in doing work and the remaining no interest at all. Due to fear of social judgment, one tends to suppress feelings within oneself since it can escalate to discrimination, prejudice and hostility, creating a breeding place for stigma. Our society tends to label, shun and shame leading them into depression.
Depression is defined as sadness which can prolong for several weeks, months or years. It is a mood disorder with persistent worry and nervousness. It is a state of total sadness, emptiness, misery, guilt with strong aversion towards life and activity. It occurs at different degrees as mild, moderate and severe. In America, 1 in every 5 person suffers from depression and the age group between 25 to 44 is the most vulnerable group. WHO (2020) also estimates that 56 million Indians suffer from depression.
Depression is the number one cause of human suffering. It affects physiological, physical, psychological and sociological of a person. Mental pain is less dramatic than physical pain but it is real as physical disease. Depression can be treated in a number of ways. One such healing source can be of nutrition. As our gut health is linked to brain through gut axis, what we eat not only affects our gut but also our brain, as the saying goes, "the happiness of a man depends upon his stomach". The survey reveals that 60% of the respondents admit somehow eating one’s favourite food can elevate the mood whereas 20% concede little impact on one's mood and the rest not at all.
Therefore, nutritional therapy cannot be ignored in combating depression. There are certain nutrients which are helpful for healthy brain chemistry and the neurotransmitter is nourished from the nutrients that are consumed. Variety of these nutrients which are found in various foods and beneficial are;
Magnesium - It assists in energy creation, protein formation with gene maintenance and nervous cell regulation. Magnesium is abundant in dark greens, nuts, banana, avocados, etc.
Zinc - This is a natural element, oxanal and synaptic transmission necessary for nucleic acid metabolism and brain tubulin growth and phosphosylation. It is found in red meat, poultry, almonds, cashew,etc.
Omega 3 fatty acids - It is essentially found in fish oils and are the building blocks of the brain.
Vitamin B8(inositol)- It balances important chemicals in our brain and is found in citrus fruits, bran, nuts, beans, etc.
Vitamin B6 (pyridoxine)- This helps in hormonal imbalance, brain development and keeps the nervous system healthy. It is commonly found in chickpeas, fortified cereals, banana, poultry fish, etc.
L- lysine and L -Arginine helps to calm the brain and reduce the stress hormone cortisol. It is found in fenugreek seeds, soyabean, cheese, etc.
Chamomile - It has anti-inflammatory and anti-cancer properties.
Dark Chocolate - It has antioxidant like flavonoids which increase blood flow to the brain and improve mood and memory.
Curd - It provides good gut bacteria and reduces stress, anxiety and depression.
Cardamom - It has volatile oil full of aroma and therapeutic properties which elevates mood.
Berries - Its rich source of antioxidants assist in repairing body cells, helps in getting rid of symptoms related to anxiety and depression.
Whole grains - It is rich in amino acids called tryptophan, which our body needs to produce serotonin and melatonin that enhances mood and helps maintain steady sleep cycle.
The analogy is if bad gas is used to run the car then the car performance is poor. Similarly, it is important to maintain mental health along with physical health for, those struggling with significant mental issues are at higher risk of experiencing physical problems, thoughts, behaviours and emotions. Being mentally healthy can promote good relations with others, increase productivity and effectiveness in any activities. Therefore to have a structured life with stable mental health, it is important to look out for different treatments depending on the frequency of the depression. Nutrition as one of the treatments for depression can also prove to influence positively on the wellbeing of a person. Therefore, application of nutritional therapy may be an effective remedy to look for in Depression.
Kholi Charani
Lecturer
Department of Home Science
Asufii Christian Institute
Punanamei, Mao