Whelehans pharmacys aisling murray discusses nutrition and mood
There is a link between our diet and our mood as the brain, nervous system and neurotransmitters are all made up of nutrients. If you lack essential nutrients your mood, behaviour and overall mental performance will be affected. Nutritional deficiencies can heighten feelings of depression and lower mood. A healthy diet will help increase energy and improve concentration and cognition.
Studies show depression is caused by a biochemical imbalance in the brain and can be influenced by nutritional deficiencies such as B vitamins (B3, B6, B12), folic acid, zinc, essential fatty acids (omega-3 and omega-6) and a blood sugar imbalance (can be the result of overconsumption of sugary food).
Foods to boost mood
There is no one food that can cure depression, but a number of nutrients can boost your mood.
B vitamins
Vitamins B3, B12 and vitamin B6 are important for functioning of the nervous system. A deficiency in B vitamins may be a contributing factor in depression. A slight deficiency of B3 can lead to irritability, poor concentration, anxiety, fatigue, restlessness, and depression. Increasing foods like fish, chicken, eggs, beef and offal will reduce the instance of a deficiency.
B6 is present in cauliflower, bananas, leafy green vegetables, beans and nuts and helps increase brain functioning and energy level. Vitamin B6 also helps serotonin production (the good mood hormone).
B12 is important for DNA and red blood cell production and is present in foods like fortified cereal and animal products like fish, lean meat, poultry and eggs. If you’re lacking in B12 some symptoms you may encounter are irritability, varying moods, and confusion just to name a few.
Essential fatty acids
Fish is often referred to as brain food. The reason being is the essential fatty acids such as omega – 3 which are present only oily fish, walnuts chia and flax seeds are known to help with the functioning of the brain and nervous system. Omega – 3 can help improve mood for someone suffering with depression. Essential fatty acids also protect your heart, prevent blood clots, they possess anti-inflammatory properties, and regulate immune response alone with many other benefits.
Zinc
Studies have shown that many individuals who suffer with depression have a lower concentration of zinc in their blood. Zinc is an essential mineral in maintaining immune and brain function; a diet deficient in zinc may contribute to lower brain functioning and is also associated with cardiovascular disease. I recommend eating foods like spinach, beef, seafood, flax seeds and kidney beans to increase you zinc levels.
Upcoming talk on depression and mental health
Whelehans Pharmacy have organised an expert panel to discuss depression and mental health on Thursday August 6th at 7pm in the Greville Arms Hotel; some leading local experts on this subject will be talking.
This talk will be open to all and will be free of charge. In order to avoid disappointment, you can put your name down on the waiting list for this event by calling Whelehans at 04493 34591.
Whelehans Nutrition Service
Whelehans nutritional service is a private one to one advice service with our nutritionist Aisling Murray. Aisling’s areas of interest include weight loss management, nutrition education and food intolerance.
Our nutrition service offers you the chance to change your life in a positive way by focusing on your overall wellbeing as well as the chance to follow up on your progress. Plans start from only €10 per week.
Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Call Whelehans at 04493 34591 for an appointment