Diet and Depression – 5 Ways A Paleo Diet Can Help Depression

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

When I began my clinical practice, I didn’t have a lot of experience with treating depression. However, as my client population grew I quickly realized just how many people were either suffering from depression currently, or had experienced a significant bout in the past.

In fact, the number of people diagnosed with depression increases by 20% every year. What can you do to fend off this debilitating mood disorder?

The causes of low mood and depression are multi-factorial, however the current research has highlighted some interesting areas that may be significantly impacting your mental health.

Let’s take a look at how several dietary factors impact depression and how a Paleo approach can help re-balance these areas of deficiency.

Balance Blood Sugars & Insulin

There is a growing connection between high blood sugars, insulin dysfunction and the increased incidence of depression. In Finland, a recent study found that young men with insulin resistance were three times more likely to suffer from severe depression.

Unfortunately, most people are not tested for insulin or blood sugar dysfunctions when they complain to their doctor about low mood or depression.

A study in Diabetes Care of over 4,000 people found that anti-depressant medications did not alter the association between depression and insulin.

Adopting a low-carb Paleo approach, on the other hand, can improve your insulin levels very quickly. If you are overweight or have elevated blood sugars, a high-protein, low-carb healthy diet will likely make you feel better physically and mentally.

Correct Low Vitamin D

The association between low serum Vitamin D concentrations and symptoms of depression has been very well established. Studies show an inverse relationship between vitamin D status and risk of depression.

If you live in a northern climate with true winters or train frequently you are more susceptible to low vitamin D levels. The Vitamin D Council recommends keeping levels between 100-150nmol/L (greater than 40ng/mL) for optimal health and athletic recovery.

It’s difficult to obtain adequate vitamin D from foods to meet these levels through the winter months, but a Paleo diet will give you the best chance.

To keep your vitamin D levels from plummeting, increase your intake with these 5 vitamin D rich foods:

• Cod Liver Oil – 1,400 IU per tbsp. (your grandma knew best!)
• Cold-Water Fatty Fish – trout (645 IU per 3 oz), salmon, or mackerel
• Mushrooms – Portobello (375 IU per mushroom) or Maitake
• Pork – 78 IU per 3 oz. serving
• Eggs – 44IU per egg

Restore Omega 6 and Omega 3 Balance

While most people know the benefits of omega-3 fats for cardiovascular health, many don’t know they are also critical for supporting positive mood and reducing the incidence of depression.

Researchers believe that both cardiovascular disease and depression share key physiological mechanisms, such as increased production of pro-inflammatory cytokines, dysfunction of the inner most lining of arteries and veins (endothelium), and increased levels of inflammatory marker homocysteine.

A Paleo diet is centered on grass-fed and wild game meats, which are naturally high in omega-3 (grass-fed beef has the same amount of healthy omega-3 fats as salmon!) A Paleo diet also naturally reduces omega-6 rich pro-inflammatory vegetable oils by steering you clear of processed foods and snacks.

To ensure you have the optimal ratio of omega-6 to omega-3 fats, add more grass-fed and wild game meats, ocean fresh fish, and omega-3 rich nuts like walnuts and macadamia nuts (far and away the nut with the highest amount of omega-3s).

Cool Inflammation

The connection between inflammation and depression has been gathering a lot of momentum in the research community. A recent study found that when animals are given pro-inflammatory cytokines, they develop significant apathy, appetite loss, diminished desire to socialize, and display greater sensitivity to pain.5 These are all characteristics seen in humans with major depression.

It seems greater levels of systemic inflammation in the body are associated with increased risk of depression. But what drives this low-grade inflammation and production of pro-inflammatory cytokines?

The root cause is multi-factorial; inflammation can stem from a combination of weight gain, excessive sugar consumption, digestive problems, chronic infections, stress, a sedentary lifestyle, poor sleep, smoking and key nutrient deficiencies (vitamin C, B vitamins, vitamin D, zinc, and omega-3).

While this is an extensive list of contributing factors, you can start protecting yourself by increasing your intake of antioxidant rich foods. A Paleo diet, rich in vegetables and fruits, helps cool the fires of inflammation.

Be sure to include “all colors of the rainbow” on your plate to ensure a robust intake of antioxidants and help extinguish the low-grade inflammatory fires in the body caused by free radical molecules.

Boost Low Testosterone

Testosterone is not just important for your libido and building lean muscle, it’s also critical for bone health, cardiovascular health, and combatting depression. Today’s 24/7 society means most people are indeed “burning the candle at both ends” and the result is lower levels of testosterone.

This is classically seen in athletes training at high-intensity but can also result from long hours at the office, lack of sleep, and increased mental stress.

Recently, a study reviewed the medical records of almost 300 men over a two-year period that complained of low libido and had no diagnosis of depression. Over the two-year span, men with low testosterone were four times more likely to be diagnosed with clinical depression.

This is not just a problem for men. Mood changes, irritability, and depression are also common in women with low testosterone.

Adopting a Paleo diet can be highly effective for restoring normal testosterone levels. Increase your intake of healthy saturated fats – like butter, coconut oil, and animal fats – to provide your body the building blocks it needs for optimal testosterone.

 A Paleo diet is also a terrific source of zinc, an essential mineral that acts directly on the testes and ovaries to increase testosterone levels. Grain-based diets contain higher levels of phytates that bind minerals like zinc and reduce absorption.

Support testosterone levels by adding zinc-rich foods like oysters, beef, lamb, crab, and dark chocolate.

If you suffer from low mood or depression, then talk to your doctor about some of these key nutrients that should be evaluated to support the best clinical outcome.

Poor blood sugar control, low vitamin D, and insufficient omega-3 intake can all contribute to increased levels of inflammation that are associated with increased risk of depression. Hormonal factors like low testosterone can also play a large role so get your levels tested.

For some, medications can provide the necessary relief to implement these strategies but addressing the root cause is always best practice, so talk to your doctor or naturopath about the right personalized approach for you.

Watch this video –Diet and Depression : Here’s a Diet That Treats Depression

Written by Dr Marc Bubbs

Author Bio:

Dr. Marc Bubbs, ND is a Naturopathic Doctor, Strength Coach, Author, Speaker, and Blogger practicing in Toronto, Canada. He believes that diet, exercise, and lifestyle factors have the most profound impact on your overall health and performance.

Marc is the author of The Paleo Project – A 21st Guide to Looking Leaner, Getting Stronger, & Living Longer and currently serves as the Sports Nutrition Lead for Canadian Men’s Olympic Basketball Team.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Can Sugar Alcohol Fight Depression and Boost Brain Health?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Inositol is categorized as a B vitamin, and it plays a huge role in our bodies. It’s essential for stabilizing moods, lowering cholesterol and even boosting fertility.

Perhaps most importantly, inositol is vital for brain health. The way this nutrient interacts with neurotransmitters like dopamine and serotonin can affect your mood and cognition.

Inositol is found in foods like oranges, peaches, and pears. In this article, we’ll break down all the reasons you’ll want to reach for a piece of citrus fruit first thing in the morning!

What is Inositol?

Although it’s often known as vitamin B8, inositol is not a vitamin at all – it’s a sugar alcohol found in fruits, veggies, meat, and eggs. Our bodies use it for energy, and it’s present in most cells of your body.

One of the most important aspects of inositol is its ability to help cells – primarily in the brain – communicate. In this “second messenger” system, inositol works to help neurotransmitters like dopamine and serotonin relay messages properly.

Think of this system like plugging into a power outlet. The second messenger is necessary for action – like turning on the switch.

When you’re low on inositol, your brain chemicals can get switched up, jumbling up your hormones and causing mood disorders.

Health Benefits of Inositol

It’s not uncommon to be deficient in inositol. Here are the top reasons to make sure you get plenty of inositol in your diet every day.

1. Fights Depression

More than 16 million Americans suffer from depression, which is one of the primary causes of disability in the US. Depression is a complicated disorder which can be triggered by grief or other life events and stressors, but it can also be influenced by neurotransmitter levels and even gut health.

If you’re battling depression or other mood disorders, you might benefit from supplementing with inositol. Inositol can provide a balancing effect on chemicals in the brain that interact with dopamine and serotonin, two neurotransmitters that are essential for a balanced mood and that are often low in depression.

2. Boosts Fertility

Women can improve their fertility by getting more inositol – especially those with a particular disease.

PCOS, or polycystic ovary syndrome, is a common problem affecting up to 21 percent of women. The most common symptoms of PCOS include fertility problems, hyperandrogenism (an excess of male hormones), irregular periods, and multiple ovarian cysts. It may also involve skin problems and increased hair growth.

Supplementing with inositol can help restore ovulation cycles, improving fertility for all women, not just those with PCOS. In addition, inositol may help lower high blood pressure and high triglycerides – both common in those with PCOS.

3. Improves Insulin Sensitivity

Even if you don’t have diabetes, inositol can help improve insulin sensitivity.

Insulin is vital for keeping your blood sugar regular. It also allows your body to use glucose from carbs as energy, or to store it for future use.

People with diabetes or PCOS are at risk of becoming insulin resistant, making it extra important for those people to get enough inositol in their diets. Those lacking sufficient levels of inositol are most likely insulin resistant as well.

4. Helps Prevent Metabolic Syndrome

Metabolic syndrome is a set of risk factors that, when combined, could lead to type 2 diabetes and heart disease. Some of these symptoms include high blood sugar, high blood pressure, low HDL cholesterol, and excess belly fat.

Supplementing with inositol might help by lowering triglyceride levels, total cholesterol, blood sugar, and blood pressure that would otherwise lead to metabolic syndrome.

How to Take Inositol

You can get plenty of inositol from healthy foods like fruits, vegetables, meat, and eggs. Be sure that your sources are grass-fed, pastured and organic whenever possible.

Specifically, top sources of inositol include:

• Bell peppers
• Tomatoes
• Asparagus
• Oranges
• Peaches
• Pears
• Cantaloupe
• Eggs
• Bananas
• Grass-fed beef

Tip: Try making a homemade inositol smoothie filled with oranges, peaches, pears, and bananas!

Note: If you’re suffering from one of the issues mentioned above, it might be best to supplement with inositol. Supplements are available both as encapsulated tablets and powders. To treat PCOS, take 4000 mg a day before breakfast. For depression, a 12-gram supplement per day is suggested.

Watch this video to learn how to fight depression and boost brain health –4 Key vitamins for depression and anxiety: are you missing these vital nutrients?

Bottom Line

While inositol is thought of as a vitamin, it’s actually a chemical compound used for energy. If you’re experiencing low mood, brain fog, infertility issues, PCOS or having issues with metabolic syndrome, check with your doctor to make sure you’re getting enough inositol in your system.

Written by Stephanie Lodge

Author Bio:

Steph is a writer, recipe developer, weightlifter and nutritional consultant with a passion for health and wellness. She is the founder of The Athlete’s Kitchen, a website dedicated to providing its audience with articles, recipes and the latest nutritional information on their favorite foods.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Does Coffee Help Protect Your Liver from Alcohol Damage?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Another noteworthy benefit has been added to the list of perks that coffee may have for your health. New research has found that drinking your daily java may help protect your liver from alcohol-related cirrhosis.

While a little bit of alcohol may actually be healthy, we all know that overdoing it on the spirits is extremely dangerous in a number of ways. One effect of excessive alcohol consumption is the potential for liver cirrhosis, a condition characterized by liver scarring, which can lead the liver to fail.

Another beverage that has been linked to a lot of health benefits — without the detriments — is coffee. Coffee may help to boost metabolism and brain power, as well as potentially lower type 2 diabetes risk, among many other perks.

So How Are Alcohol and Coffee Connected?

A recent study has found that two cups of coffee per day may reduce one’s risk of alcohol-related liver cirrhosis by up to 43 percent.

On coffee, the authors of the new study, published in the journal Alimentary Pharmacology & Therapeutics, wrote:

“Coffee comprises over a thousand compounds, many of which are biologically active and may affect human health. These include caffeine, chlorogenic acid, melanoids and the pentacyclic diterpenes, kahweol and cafestol… The biological effects of coffee include stimulation of the central nervous system, primarily by caffeine, the attenuation of oxidative stress and inflammation, and anti-carcinogenesis… In the context of liver disease, coffee appears to confer a number of protective effects.”

While previous research has shown associations between coffee and liver protection, this new study wanted to make a more large-scale analysis. The researchers involved in the study gathered data from nine previous studies on the subject of coffee and cirrhosis risk, and analysed the results.

Results of the analysis, which included over 430,000 study participants, showed that one cup of coffee per day correlated with a 22 percent decrease in the risk of developing alcohol-related cirrhosis. Two cups were associated with a 43 percent decrease in risk, and three cups added up to a 57 percent decrease in risk.

Four cups of coffee per day was found to correlate with a whopping 65 percent decrease in the risk of developing this condition.

The study authors summarized: “This meta-analysis suggests that increasing coffee consumption may substantially reduce the risk of cirrhosis.”

This study did have some limitations. For one thing, only alcohol-related cirrhosis was analyzed. Cases of liver cirrhosis triggered by other factors, such as obesity, were not taken into account — future research shall have to address whether coffee offers the same protective potential in these cases.

Also, the type of coffee that the analysis participants drank was not studied in detail, so it is unclear from this study whether one type of coffee (or brewing preparation) may be more beneficial than other types of liver cirrhosis.

As to why coffee may offer such substantial protection to the liver, researchers are still not entirely sure. However, the authors of this study do hypothesize that the wealth of antioxidants found in coffee — which have significant anti-inflammatory properties — may be a factor.

So while it’s still obviously not safe to go binge drinking and expect coffee to shield your liver from all harm, we now have yet another reason to feel good about our morning brew! As far as brewing the healthiest cup of coffee, start with organic, fair-trade coffee beans, and skip the sugar and artificial creamers!

Black is great, organic cream or coconut milk makes a yummy addition, and if you like it sweeter, try some organic coconut crystals. For more coffee-boosting tips, check out these ways to supercharge your coffee and make your mornings shine!

Watch this video to learn how to protect your liver from alcohol damage – How to Reverse Liver Damage from Alcohol

Written by The Alternative Daily

Author Bio:

The Alternative Daily seeks to inform, encourage and empower readers to make healthy choices that will positively impact individuals, families and our planet.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

What You Need to Know About Bulletproof Coffee

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

What’s the Deal with Bulletproof Coffee?

In the Paleo community there has been a lot of buzz about “Bulletproof Coffee” and the almost magical amounts of energy it can provide. But is it really all it’s cracked up to be? Read on to decide for yourself!

What is Bulletproof Coffee?

Bulletproof Coffee (BPC) isn’t a special brand of coffee, it’s actually a recipe. It’s a combination of high-quality coffee, grass-fed butter, and medium-chain triglyceride (MCT) oil, blended together in a high-speed blender to emulsify the oils and create a foamy coffee that has been said to provide energy all day long and help you burn fat.

This may sound a little weird, but putting butter in coffee is not that crazy in other parts of the world. The Ethiopians have been enjoying butter in their coffee for centuries, and in Tibet, yak butter tea, or Tibetan Tea, is a favorite traditional drink.

Why is Bulletproof Coffee So Popular?

Proponents of Bulletproof Coffee claim it improves energy, mood, productivity and overall health. They say it’s satisfying and kills hunger much more than regular old coffee.

“Bulletproof Coffee is a great way to get healthy fats first thing in the morning,” says Kerry Bajaj, a Be Well Health Coach at Eleven Eleven Wellness Center in New York City. Having healthy fats first thing in the morning will signal to your body to burn fat for energy during the day. Starting the day with healthy fats also provides energy, is good for cognitive function, and can support your hormonal system.

BPC is also a great way to get calories and rev up your metabolism in the morning if you are someone who doesn’t normally have breakfast. The caffeine and blend of fats may also give you a boost of energy that will last for hours, and BPC drinkers also claim that they don’t get jittery from BPC as some do from normal coffee. This may be because the digestion of fats slows down the absorption of the caffeine.

The fats in BPC are some of the healthiest fats our bodies need, and the fats that most Americans are missing from their diet. Butter from grass-fed cows has long been known to be healthier than conventionally-raised livestock because grass-fed cows supply the proper ratios of omega-3s and omega-6 fatty acids.

Medium chain triglycerides also add to the allure of BPC. MCTs are a special type of fat that is absorbed into our bloodstream and is then sent straight to the liver to be used as energy, instead of being digested, absorbed, and then stored in our cells.

MCTs have been linked to helping improve body composition, helping the body burn more calories than other sources of fat, and even helping to regulate cholesterol levels.

But is Bulletproof Coffee Really a Magical Drink that Will Help You Reach Your Health and Fitness Goals?

With all the information about the benefits out there about BPC, there is just as much debate as to how beneficial it really can be. Some experts claim that even with the health benefits of BPC, there are just as many downfalls. So, let’s look some other aspects of the story.

Let’s start with coffee.

Is it good for you, or bad for you? There is a lot of conflicting research about coffee. Most has more to do with how much coffee is actually being consumed than coffee itself, though.

Coffee’s Benefits

Normal coffee consumption, ranging from 1 to 3 cups per day, has been consistently associated with a lower risk of:

• Diabetes
• Alzheimer’s
• Parkinson’s
• Many types of cancers, including breast, prostate, colon, and liver cancers
• Coffee and caffeine are also widely recognized performance and brain boosters.

Coffee’s Disadvantages

The problem with coffee is when we begin to drink too much of it, usually more than 3 cups a day.

Too much coffee consumption is also associated with:

• Higher risk of miscarriage
• Disrupted sleep
• Worsened PMS symptoms
• Increased blood pressure, even in people without hypertension

So, as long as you keep your coffee consumption within a healthy dose, there are clear benefits. That’s a win for BPC drinkers.

Now, Let’s Look at Calories

This is where things can get a little trickier. Even with the benefits of the healthy fats in BPC, there are still drawbacks from having too much fat and calories.

So, not surprisingly, when you add butter and MCTs to your coffee, you increase your calories dramatically. About 450 calories to be exact, and 52 grams of fat. An extra 450 calories are a lot, especially if you have more than one BPC a day, as many people do.

As far as fat content goes, we know that a moderate amount of saturated fat has many benefits, but that doesn’t mean having an entire day’s worth, or more, in one sitting is the best option for most people, especially those looking to lose weight.

If you treat BPC as a “meal replacement” or a “mini-meal” — in other words, if you actually drink this instead of eating breakfast — those extra calories aren’t anything you’ll have to worry about.

BUT, keep in mind: You may want to lower your fat intake at other meals, and make sure you eat a lot more protein, fruits, and vegetables to balance out your nutrients for the rest of the day.

What about Medium-Chain Triglyceride Oil?

MCT oil is manufactured by machine to separate the medium chain fatty acids from the rest of the oil (usually a combination of coconut oil and palm kernel oil). The fatty acids are extracted through an industrial process of “fractionation”.

With the benefits of MCTs, it’s no wonder why people would love to get a good dose of it. But are there better ways to get MCTs? Coconut oil is the richest form of natural MCTs, coming in at about 15% of its total fat. Obviously MCT oil is much more concentrated, but that doesn’t necessarily mean it “healthier”.

Coconut oil, and other food sources of MCTs, also have benefits above and beyond their MCT content, such as the antimicrobial properties found in coconut oil.

So it’s really up to the consumer. Some people feel better about getting their nutrition from whole foods, rather than supplements. There’s no right answer here, it’s about what works best for you.

The Best Way to Enjoy Bulletproof Coffee

If you feel that BPC is something you do want to include in your daily routine, or even if you want to try it out, here are some tips to keep things as healthy as possible.

Keep it under 3 cups a day to enjoy all the benefits of drinking coffee, and avoid the downfalls.

Treat BPC as a “meal replacement” and not just a drink alongside your breakfast.

Eat a variety of nutrient-rich foods and protein in your other meals throughout the day.

Consider adding a smaller amount of butter and MCT to lower the overall calories and fat content.

When first starting BPC, start with less fat and ease into it slowly — as a rapid increase in fats can sometimes cause stomach issues. You may find yourself running to the bathroom quickly if you start off too strong.

Bulletproof Coffee Recipe

Makes 1 serving

• Brew 1 cup high quality, organic coffee
• 1-2 tablespoons MCT oil
• 1-2 tablespoons grass-fed, unsalted butter (like Kerry Gold butter)

Directions:

Combine all three ingredients in a high-speed blender for about 20 seconds, until the drink takes on a frothy, foamy consistency. Enjoy!

If Bulletproof Coffee doesn’t seem like quite your thing, you can always dress up your coffee with a little Vanilla Hazelnut Coffee Creamer instead! 

Watch these 2 videos below on what you need to know about bulletproof coffee

Why Drink Butter Coffee? The Science of Bulletproof Coffee

My Bulletproof Coffee Hack

Written by Deanna Dorman

Author Bio:

Deanna is an ACE® certified personal trainer, Balanced Body® Pilates instructor, and NASM® Fitness Nutrition Specialist. She is passionate about inspiring others to lead a healthier lifestyle through fun workouts and healthy food. When she’s not creating new workouts and recipes for her blog The Live Fit Girls she enjoys running with her two dogs and traveling.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook