(Dad should especially read this, and maybe take my advice, or I’ll smack him)
Today, in General Psychology, we were discussing a little bit of brain chemistry. We went over the anatomy of a neuron (old knowledge — booooooring), and we went over several neurotransmitters in the brain.
Now, it just so happens that we went over dopamine and serotonin, and I learned some interesting things about them.
One of the more obviously facts about both would be that a shortage in dopamine and/or serotonin results in various problems, one of them being depression. There are difference with each of them, of course; serotonin regulates sleep and mood (insomnia is a result of a shortage in serotonin). Dopamine regulates motivation, the reward system (’If I do this, I get this for it’), movement, and cognition. Since a shortage in either results in depression, would it be possible to have a educated guess as to which neurotransmitter is being under-produced by looking at the symptoms that come along with depression? For example, for a depressed person who has extra trouble sleeping might have low levels of serotonin in their brain.
That’s not the only thing I’ve pondered. I also learned today that a decrease in serotonin leads to sadness, anxiety, food cravings, aggression and depresson.
You’re probably wondering why I emphasized the food cravings in that last paragraph. During discussion, my professor told us that the body will crave foods that contain nutrients which will increase the level of serotonin in the brain. I looked up those foods — both for serotonin and dopamine — and here’s what I found.
Foods that can increase serotonin levels: chicken, turkey, tuna, salmon, kidney beans, rolled oats, lentils, chicken peas, pumpkin seeds, sunflower seeds, baked potatoes (with the skin), tahini (sesame butter), walnuts, avocados, almond butter, complex carbs (meaning fibers, not starches) a variety of fresh fruits and vegetables, and a ton of water.
Foods that can increase dopamine levels: almonds, avocados, bananas, dairy products, lima beans, pumpkin seeds, sesame seeds, and ESPECIALLY fruits and vegetables (because it turns out that dopamine is very easily oxidized, and fruits and veggies, which are high in antioxidants, protect the dopamine from those nasty free radicals that roam the body and try to mess with your system).
I also read that eating simple sugars, like candies, processed foods, etc, saturated fats (animal fats), cholesterol, and refined foods interfere with brain function. Another thing to avoid would be caffeine. In a sense, it’s kind of not surprising, because all of those things mess with the rest of our bodies, so why not the brain too?
Can anyone raise their hand and tell me what those foods have in common?
Vitamins, antioxidants, monounsaturated and polyunsaturated fats, along with a smaller “dosage” of saturated fats (because it’s a fact that poultry, such as chicken and turkey, are in fact healthier than beef and pig). Good job to those of you that actually tried to guess without looking at the answers.
This brings me to a theory… a hypothesis (because I’ve yet to hear if this has been tested). If clinical depression, or even depression, is caused by a low level of serotonin and/or dopamine, would it be entirely possibly to reverse the effects, and possibly even cure it, by doing something as simple as changing one’s diet, instead of prescribing to them drugs that enhance the brain’s chemistry?
Let’s use my dad as an example, because he is conveniently at the forefront of my mind, and the only person I can think of who is clinically depressed. Honestly, I don’t think I’ve ever seen anyone in as bad a funk as my dad. He’ll deny it to you, he’ll say “Oh I’m doing fine.” In reality he’s not. For a while, he was taking Zoloft, and all was good and well.
But, for a while, he’s been off Zoloft, because we haven’t been able to afford the prescriptions (there were like, $80 per refill or something ridiculous like that). And he’s back down in that horrific funk (and then, don’t let him fool you — he may act like everything’s fine and dandy, but before he got this bad, he wasn’t living in his office save for the few moments he’d emerged to go to the bathroom or get food, and the few hours he’d go to his room to go sleep).
There are reasons why his serotonin levels are low; for the sake of his privacy, I won’t go into specifics. But his lifestyle habits contributed very nicely.
Now, let’s look at my dad’s habits;
- he smokes, which in itself is horrible (and he has yet to do ANYTHING about quitting, ahem ahem).
- He drinks a TON of caffeine. I’ve honestly never seen him drink an actual glass of water. When he’s not drinking coffee, he’s drinking Coca Cola, and when he’s not drinking Coca Cola, he’s drinking coffee. In between this is the occasional (more like rare) glass of milk, and every now and then a shot or two of liquor.
- He eats like crap. When he actually eats, he eats more meat than plants, and he eats a lot of pasta (which is actually a simple carb, which means it’s a starch instead of a fiber). I don’t really see him eat a lot of fruits, and he does eat veggies, but again, the majority of what you see on his plate is meat. He has an affinity for beef, too, I might add, and when he’s giving a choice of meat, will usually pick that. He’s tried to get me off of his back about his eating habits by buying these boxes turnovers, but upon looking at the ingredients, I found that they were more processed than anything, and had more trans fats (trans fats = cholesterol) than anything I’ve yet to see (5g to be exact).
- He has a bad habit of bottling up his emotions and problems (though I’m not too much better), and is usually always tense with stress. I’ve never ever seen him do anything to try and relax, and no, Dad, watching anime and reading manga does NOT calm the mind. I’m talking about meditation, exercise, things related to that.
- He isn’t anywhere as social as he needs to be, and believe or not, but social relationships can impact a person’s health, physical mental or emotional. He’s barely social; he doesn’t even really interact with us, his family. As I said before, he’s hiding in his world, his office.
While I have no idea if he’d be willing to actually do this, because he’s said that he’d try something, tried it for about a week and then went back to his old ways, but if he changed his lifestyle around — changed his little, went out a little more, engaged his mind more, and talked to people — chances are, his condition would get better.
But here’s the thing, and this is the problem with EVERYBODY. They will usually only keep these lifestyle changes until they feel that “everything’s better” and then revert back to their old habits.
Unfortunately, folks, this isn’t that case. These changes are PERMANENT. If you ate more serotonin-rich foods and got rid of your depression by increasing you serotonin levels, chances are that when you stop eating those foods, your serotonin levels won’t be sustained and therefore will decline.
So, Dad, this is how it goes. You want to stop being depressed, no? If you don’t, you have a LOT of things to change. Start off by ceasing with the waste of your money to buy soda that really isn’t necessary. Honestly, I don’t care if it’s a “treat”. It isn’t even a treat. You always have Coca Cola. Treats are occasionally, not every day. Drink more water. Go on more walks. STOP READING SO MUCH MANGA AND WATCHING SO MUCH ANIME. Come out of your office every once in a while, and talk to us, and I mean talk as in having intelligent conversations (like talking seriously about hyper-extending knees instead of talking about aliens). Stimulating your brain will help too. Stop eating such crappy food, and eat more healthy, organic foods. For example, replace those shit apple turnovers with real apples. And if you’re worried about the kids eating them, then keep the apples in your office. Simple as that.
If you need to go someplace not all that far away, then walk, or bike, instead of using the car. QUIT SMOKING. And you absolutely have to continue drinking water, eating more greens, walking instead of driving, and etc. Even after you feel better (if you feel better… this is still only an experiment). Going back to your old habits will only pull you back down in to depression, because your serotonin transmitters are so fucked up, they can’t continue to maintain those levels of serotonin without help.
So, questions, comments, thought? Leave a comment. Let’s start a second intelligent discussion. And for the record, that one before it, about the knees, is still open fr discussion of anyone has a thought to add.
Sep 11 2008