dietetc

DIET
Eat a diet that includes plenty of raw fruits and vegetables, with soya beans ans soy products, brown rice, millet and legumes. A diet too low in complex carbohydrates can cause serotonin depletion and depression.
Omit wheat products from the diet, wheat gluten has been linked to depression
Avoid foods high in saturated fats; the consumption of meat or fried foods can lead to sluggishness, slow thinking,fatigue.
Avoid all forms of sugar. The body reacts more quickly to the presence of sugar than it does to the presence of more complex carbohydrates. The increase in energy supplied by simple carbohydrates (sugars) is quickly followed by fatigue and depression.
Avoid alcohol, caffeine and processed foods.

LIFESTYLE
Keep your mind active, and get plenty of rest and regular exercise. Studies have shown that exercise, -walking, swimming, or any activity that you enjoy- is most important for all types of depression
Avoid stressful situations when possible

VITAMIN & OTHER SUPPLEMENTS
(Many multivitamins contain most of the below at the correct dosage)
L-Tyrosine - Alleviated stress by boosting production of adrenaline
Zinc - boosts the immune system
Vitamin B Complex - B Vitamins are necessary for the normal functioning of the brain and nervous system. (The B vitamins are B6,B12,B5,B3)
Folic Acid - Found to be deficient in people with depression (sometimes found in Vitamin B Complex)
Choline & Inositol - Important for brain function and neurotransmission
GH3 - For people >35years. promotes alertness and increased energy
Magnesium & Calcium -Work together. Have a calming effect, Needed for the nervous system
Chromium - Aids in mobilising fats for energy
Essential Fatty Acids- (e.g. Gamma Oil, primrose Oil, Cod Liver Oil) Aid in the transmission of nerve impulses, needed for normal brain function
Vitamin C +rutin - Needed for immune function. Aids in preventing depression. Buckwheat-derived biofavonid enhances Vitamin B absorption
Selenium - Has been shown to elevate mood and decreas anxiety.