Whelehans pharmacys aisling murray nutrition and depression

There is a clear relationship between nutrition and depression 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.

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 is something I recommend to all clients and will help increase energy, improve concentration and cognition (mental reasoning including perception, awareness, reasoning and judgement).

Depression presents itself differently in every individual and for this reason there is no one treatment of the condition. It’s believed by specialists that depression is a result of a biochemical imbalance in the brain and can be elevated by nutritional deficiencies such as B vitamins (B3, B6, B12), folic acid, zinc, essential fatty acids (omega-3 & omega-6) and a blood sugar imbalance (can result from overconsumption of sugary food). 

Foods to boost mood:there is no one food that can cure depression, but there are a number of nutrients you can include in your diet that will help boost your mood.

B vitamins:vitamins B3, B12 and vitamin B6 are all essential for adequate functioning of the nervous system. A deficiency in B vitamins can 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 B3 deficiency. B6 is present in cauliflower, bananas, leafy green vegetables, beans and nuts and will increase brain functioning and energy level. Vitamin B6 also helps production of serotonin. B12 is essential for production of DNA and red blood cells 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:we have all heard fish being 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 along with many other benefits.

Zinc:studies have shown that many individuals who suffer with depression have a lower concentration of zinc in their blood compared to someone without depression. Zinc is an essential mineral in maintaining immune and cognitive function (mental functioning); 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 your zinc levels.

Talk on depression and mental health next week
Whelehans Pharmacy has organized an expert panel to discuss depression and mental health in February. The talk will be held in The Greville Arms Hotel on Tuesday February 10th at 7pm. Speakers will include Consultant Psychiatrist from St Lomans Mental Health Service, Dr Ciaran Corcoran; Specialist Psychiatric Nurse Colette Moriarty and Pharmacist Eamonn Brady.  This talk is open to all and is free of charge. You can turn up on the night or incase it is booked out you can put your name down in advance 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. Currently I am offering a weight loss program where your BMI and waist measurement is calculated. Drop into the pharmacy for more details regarding this program.

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