Nutrition to Combat Depression

Nutrition to combat depression – is it possible?

Depression is a widespread disease. Almost one in five people will develop the disease at least once in their lifetime. The role that nutrition plays in the development and treatment of the illness is the subject of intense international research, after recent study results revealed interesting connections between nutrition and mental wellness.

Causes that favor depression

The development of depression can be influenced by various factors. In addition to a genetic disposition, negative life events or as a side effect of an illness, a lack of macro- and micronutrients, eating too much processed food and being very overweight are also considered triggers for depression today.

Whatever the trigger may be – the fact is: The brain metabolism is disturbed, i.e. there is a lack of brain messenger substances, the so-called neurotransmitters, which are important for the forwarding or transmission of information within the network of our nerve cells.

Messenger substances – neurotransmitters

Serotonin and dopamine are well-known neurotransmitters that not only transmit information in the brain, but are also responsible for our well-being. Various studies have demonstrated the link between a deficiency in these two neurotransmitters and the development of depression.

For the optimal synthesis of neurotransmitters, amino acids (e.g. tryptophan) are required above all, but also carbohydrates, fats, vitamins and minerals. However, these are often inadequately supplied in cases of depression. This is mainly due to the fact that many persons affected also suffer from a lack of appetite and listlessness, and a balanced and healthy diet is increasingly in the background.

Nutrient deficiency due to fast food

It is not a secret that a diet of highly processed foods increases the risk of illness. However, it is less known that the frequent consumption of hamburgers, ready-made pizzas, French fries, ready-made meals etc. can have a long-term negative impact on your health. The reason for this is obvious: Fast food only provides a low nutrient density, i.e. too few vitamins and minerals, hardly any omega-3 fatty acids, which are needed for the formation of neurotransmitters. It also promotes micro-inflammation in the body, which also has an unfavorable effect on the psyche.

Depression and severe obesity

A link between obesity and depression has been known for some time. The decisive factor is the increased accumulation of fat, especially in the abdominal area. The fat stimulates the production of cytokines. Cytokines are special proteins that stimulate inflammatory processes in the body and in turn trigger depression.

Intestinal bacteria ensure a good mood

The gut with its intestinal bacteria not only supplies our body with nutrients, but the intestinal bacteria are also able to produce numerous hormones and neurotransmitters that reach the brain via the blood and ensure a good mood and a good night’s sleep. However, it is also important to look after the little helpers – the intestinal bacteria – and create an environment in which they feel comfortable and settle permanently in the intestine.

If certain intestinal bacteria are missing, the production of messenger substances also suffers. A high-fiber (prebiotic) diet that promotes digestion is the best way to build up the intestinal flora. Resistant starch, psyllium husks, flaxseed or chia seeds can also have a supportive effect.

Mood food – Nutrition to combat depression

When it comes to finding the right diet for depression, the Mediterranean diet is often mentioned. Large-scale studies have shown that a plant-based diet with plenty of fresh fruit and vegetables, legumes, whole grains, nuts (walnuts) and fish can have a health-promoting effect on the mental wellness and depression. In particular, pro-inflammatory foods such as sugar, wheat flour and pork were reduced or avoided in this diet. This reduces micro-inflammation and cell damage in the body, allows neurotransmitters to be produced in sufficient quantities and also has a positive effect on the intestinal microbiome.

Metabolic Balance and depression

Through the individual selection of foods and a balanced ratio of carbohydrates, fats and protein as well as micronutrients, Metabolic Balance provides a healthy basis for the formation of neurotransmitters. In addition, people who are very overweight benefit from moderate weight loss and thus also reduce their risk of depression and diet-related illnesses.

In the case of existing depression, the Metabolic Balance diet can only be seen as a supportive, accompanying measure alongside other psychotherapeutic measures that can improve well-being.

Carotenoids

Is it true that a nutrition rich in carotenoids can provide sun-protected skin? The answer is: Yes, to some extent you actually can!

Carotenoids can produce a sun protection factor of 2 in the skin when consumed regularly, and even a sun protection factor of 4 when combined with zinc. Nevertheless, despite a nutrition rich in carotenoids, you can’t do without additional sun protection from the outside.

Regardless of their effect protecting from sun, carotenoids are absolute superheroes: Among other things, they are antioxidants, have a positive effect on the cardiovascular system and lower blood pressure.

So enjoy as many red, yellow and orange foods as possible and get enough carotenoids.

The Intestine and its Inhabitants

The intestines are an important part of the digestive system – they transport the food bolus, absorb nutrients and water, produce vitamins and short-chain fatty acids, and remove indigestible food components. With a length of about 25ft and a surface area of up to 3,000 square feet. With our food, we not only absorb vital nutrients that enter the bloodstream via the intestine, but also encounter many foreign substances and pathogens. A healthy intestine that is equipped with a good intestinal flora and whose intestinal wall barrier is intact can catch, destroy and excrete toxins and pathogens before they can pose a risk to the body. Unfortunately, our gut microbes of the intestine can be massively disturbed by today’s modern nutrition and lifestyle. Often the intestinal mucosa is damaged, e. g. by a diet low in fiber and too much sugar or by abundant additives that are added in large quantities to many processed foods. It is estimated that about 17.6 lbs of preservatives pass through the intestine over the course of an adult life. This is unfavorable, since the preservatives do their job in the intestine just as they do as an additive in food: They destroy bacteria and do not distinguish between disease-causing or health-promoting intestinal bacteria.

The intestinal mucosa as a border post
Nutrients and water are supposed to reach the body from the intestine. However, this does not apply to undigested food components, toxins and pollutants. Therefore, the intestinal mucosa must form an effective barrier. Normally, the cells in the intestine are located close together and the intercellular spaces are sealed with a kind of “Velcro” tape, i. e. membrane protein complexes, the so-called „tight junctions“. In addition, the intestinal mucosa is supported by a variety of different intestinal bacteria, which settle on the intestinal mucosa like a “thick fluffy carpet”, creating an impermeable barrier to blood circulation. The tight junctions can be opened to allow larger molecules and larger quantities of water to pass through. Disruptive factors such as stress, medications, alcohol, pathogenic germs and various additives can alter the intestinal flora and damage the intestinal mucosa. The pathogenic bacteria primarily benefit from a changed intestinal flora, because they can adapt very quickly to the changed environment and multiply accordingly quickly. As a result, inflammation of the intestinal mucosa may occur and the intestinal epithelium gradually becomes permeable (leaky gut syndrome) to allergens, pollutants and pathogens that harm the body. Allergies, diabetes mellitus type 2, skin diseases and fungal infections are also associated with a damaged and altered intestinal flora.

Food for the intestinal cells
Lactobacilli (lactic acid bacteria) and bifidobacteria, which settle sufficiently in the intestine, can protect and strengthen the intestinal mucosa. Studies have impressively demonstrated that lactobacilli can repair defects caused by harmful bacteria. The broadest possible bacterial colonization in the intestine is therefore more than desirable. This ensures that the intestine is well supplied and the intestinal cells are optimally nourished. The intestinal cells receive all vital nutrients directly from the intestinal content. The intestinal content can be partially metabolized by some intestinal bacteria from the group of lactobacilli and bifidobacteria, forming short-chain fatty acids. Short-chain fatty acids provide energy, stimulate intestinal peristalsis and the circulation of the intestinal wall. Particular attention is paid to butyric acid, which promotes the metabolism of the intestinal mucosa and the growth of blood vessels in the intestinal wall. It also has anti-inflammatory and anticancerogenic effects. Propionic acid and acetic acid play an important role in gluco- and lipogenesis. Furthermore, propionic acid supports the glucose balance in addition to building up the intestinal flora. It throttles the release of glucose and stimulates the pancreas to produce insulin. At the same time, the sensitivity of the body cells to insulin is increased. It is therefore beneficial if sufficient lactobacilli and bifidobacteria colonize the intestine. With a nutrition rich in fiber, especially vegetables, legumes, whole grains and fruits, the bacterial population can be increased. But just as important are foods that provide probiotic bacterial strains, which are mainly found in fermented foods such as sauerkraut, yoghurt, kefir, buttermilk and many more.

Intestinal bacteria against obesity
Obesity is still mostly induced by high calorie food intake and lack of exercise. However, numerous studies have shown now that there is also a significant difference between normal and obese people with regard to the composition of the intestinal microbiome. Thus, the two bacterial phyla Bacteroidetes and Firmicutes occur in different populations – in normal-weight individuals, in the majority, Bacteroidetes were detected, while Firmicutes predominated in overweight individuals. The higher the percentage of Bacteroidetes, the lower the body weight was. Currently, scientists are increasingly interested in the significance of the bacterial species Prevotella and Bacteroides in connection with the clinical picture of obesity and the corresponding nutritional recommendations. In studies, subjects were divided into different enterotypes depending on which bacterial species dominated – Prevotella or Bacteroides. They were able to show that this classification had a decisive influence on dietary success. If Prevotella dominated, the subjects responded successfully to a nutrition characterized by abundant dietary fiber, especially fiber from whole grain products. If the bacterial strain Bacteroides had the upper hand, then this nutrition was less successful. Instead, a nutrition that promoted bifidobacteria, i.e. foods rich in inulin (parsnips, Jerusalem artichokes, leeks, salsify, and many others), was better able to positively influence metabolism and support weight loss.

Conclusion
Our intestine and its functionality has an immense influence on our health and well-being. For this reason, it is important to do everything possible to maintain intestinal health and take good care of the intestinal inhabitants. This is best achieved with a nutrition that is above all varied and rich in fiber and vital substances (vegetables, herbs, whole grains, legumes) and largely avoids processed foods and products. With a colorful mixture of these foods, as they are also compiled in the Metabolic Balance nutrition plan, the health-promoting intestinal bacteria receive plenty of nourishment and the opportunity to settle diligently in the intestine. In addition, high-quality fats (cold-pressed vegetable oils) and proteins (sea fish, nuts, dairy products, eggs) should not be missing. While fats support the energy production of intestinal cells, proteins (amino acids) are important components for building and repairing damaged intestinal cells. The Metabolic Balance nutrition plan takes all these criteria into account. Nevertheless, it may well be that participants with long-standing intestinal problems need support at the beginning of the nutritional change due to a very weakened intestinal flora. In this case, pre- and probiotics can be very useful and good. But – “Keep your eyes open when shopping” – many of these pre- and probiotics contain, in addition to a variety of bacterial strains, plenty of additives, which in turn cancel out the positive effect of the bacterial strains and have an unfavorable effect on the intestinal flora. For example, Metabolic Basics Probiotics B.26 is recommended. With 26 bacterial strains (100 billion germs) and 24 herbal, spice and fruit extracts, it offers a high concentration and bacterial diversity. At the same time, the herbal and spice extracts have an anti-inflammatory effect on the intestine and facilitate the settlement of important intestinal bacteria in the intestine.

Source:
Yu Q et al. Lactobacillus protects the integrity of intestinal epithelial barrier damaged by pathogenic bacteria. Front Cell Infect Mircobiol. 5:26.Doi: 103389/fcimb.2015.00026.Schumacher B. “Störungen im Darm machen krank“. Ärzte Zeitung 2014 Oct 10; 03:05.Wehkamp J, Götz M, Herrlinger K, Steurer W, Stange E „Chronisch entzündliche Darmerkrankungen“; Deutsches Ärzteblatt 2016 Feb 5; 113/5Fischer S. „Genom, Proteom und Mikrobiom – Ein mikrobiologischer Blick in den menschlichen Organismus. Die Naturheilkunde 5/2015Francesco Asnica et. Al: Microbiome connections with host metabolism and habitual diet from 1098 deeply phenotyped individuals; Nature Medicine (2021; DOI: 10.1038/s41591-020-01183-8)Christensen L., Roager H. m., astrup a., Hjorth m. f. (2018): microbial enterotypes in personalized nutri-tion and obesity management. am J Clin nutr 108 (4): 645–651Hjorth m. f., Roager H. m., Larsen T. m., Poulsen S. K.,Licht T. R. Bahl m. I., Zohar Y., astrup a. (2018): Pre-treatment microbial Prevotella-to-Bacteroides ratio, determines body fat loss success during a 6-month randomized controlled diet intervention. Int J Obes 42 (3): 580–583

You Are Not Alone

️ Many people think “I need to make a change, I’m living too unhealthy”- and almost as many are afraid to take the steps to make this necessary change. Metabolic Balance is perfect for you – because we won’t be left you alone! With us, no one has to follow the path to their personal goal on their own. Each of our participants has their own personal Metabolic Balance Coach at their side. Trained coaches support you on your way to more health, more vitality and an improved attitude to life.

Red Cabbage

Red cabbage is available all year round but was long known as a winter vegetable. It is usually eaten as a classic side dish to game, roast duck and goose – but it is also often used in more modern creations. Its red color is due to a pigment called anthocyanin which is also present in red berries and red wine and has antioxidant and anti-inflammatory effects. The anti-cancer and cholesterol-lowering effect of this flavonoid has also been scientifically proven. Red cabbage is very rich in vitamins and fiber and is therefore an important source of nutrients. It contains the vitamins C, B6, and E and is deservedly called a “domestic superfood”.

Toxins and the Body

The current generation is exposed to more toxic chemicals and substances than any other previous generation. Exposure to toxins can lead to many different diseases and health problems. Thus it is important to understand how the body gets rid of toxins and what toxins we are exposed to in our daily life that we can avoid.

The body has 6 main ways or avenues to remove and eliminate toxins:

–Liver: This organ is the major player in helping the body eliminate toxins by inactivating toxic substances and removing toxic substances and metabolites.

–Kidneys: The kidneys are crucial in filtering the blood and eliminating toxic medications, waste products, and harmful chemicals.

–Intestines: The gut although most often associated with digestion is another important avenue for toxin removal via the stool.

–Respiratory Tract: Another way the body removes toxins is in the lungs via coughing and the removal of phlegm.

–Skin: The largest organ in the body, the skin, is exposed to toxins everyday in many of the products we use including hair products, soap, and laundry detergent. This means the skin must have good ways to remove these toxins and primarily does this in the form of sweat.

In order for the body to function properly, limiting exposure to toxins and ensuring that your body is able to remove toxins is very important. To learn more about how to detoxify your life check out the links below.

https://www.huffpost.com/entry/dangerous-beauty-products_b_4168587

https://www.womensvoices.org/avoid-toxic-chemicals/ten-ways-to-avoid-toxic-chemicals/

Picture: Womens Best

The Impressive Pineapple

The pineapple originally comes from South America and Hawaii but is now commonly grown in many warm and tropical regions. This fruit not only tastes delicious but also contains high amounts of bromelain, an enzyme which breaks down proteins. This enzyme can have phenomenal effects on the body: it inhibits blood coagulation, improves blood circulation, has an anti-inflammatory effect, lowers blood pressure and helps to break down deposits on the inner walls of the blood vessels. Note though that this enzyme is broken down when heated, so cooked pineapple will no longer contain active bromelain. In addition to bromelain, pineapples contain almost all essential vitamins as well as important minerals and trace elements. No matter how you enjoy pineapple, in sweet or savory dishes, this superfood is worth incorporating into your diet.

Avocado

Avocados have increased in popularity in the US since the early 2000’s and are now a staple in many households. What many people may not know is that they are one of the most nutrient dense and healthy fruits! Not a vegetable, avocado is the only fruit that contains high levels of healthy monounsaturated fatty acids. In addition, avocados contain high amounts of fiber, are a great source of vitamins C, K, B6, and are rich in magnesium, potassium, and omega-3 fatty acids. Although most of the calories are derived from fats, these are all healthy fats that the cells in your body need for essential metabolic processes.

Avocados are extremely versatile and can be used in many different dishes. Try them mashed on toast, blended into a pasta sauce, on top of a salad, or even in a creamy chocolate pudding. The possibilities are endless!

Picture: Lemonly

Body Fat

Let’s talk body fat! Although fat has been stigmatized by the diet industry not all fat is bad. It is important to have a healthy amount of body fat for regulating body temperature, balancing hormones, storing vitamins, and for good overall health. Body fat starts to be not as great when we have too much of it! Too much fat can lead to inflammation in the body and increase your risk for different diseases. To learn more check out this great video below.

Beets and Cheese

Yesterday we wrote about the nutritional benefits of beets, so today we have a simple recipe for you that highlights this great vegetable.

Ingredients:
1 serving of beets
1 serving of soft cheese
1 Tbsp. onions
1 garlic clove
Vegetable stock
1 piece of fresh ginger

Preparation:
Dice the onions finely and sauté in vegetable stock. Coarsely grate or dice the beets. Finely chop the garlic and ginger (quantity to taste) and add to the onions together with the beets. Cook briefly and mix well with the onions. Cut the cheese into slices. Set the stove to its lowest setting or turn it off and spread the cheese over the vegetables in thin slices. Allow the cheese to melt, then enjoy!