How to protect yourself from clinical depression

Note: To read more information on depression, please read The Real Safety Guide to Disease
Prevention, available exclusively through Truth Publishing (www.TruthPublishing.com).

• Eat a diet high in B vitamins (thiamin, magnesium, riboflavin, and niacin). B vitamins
are essential to a healthy, depression-free brain. Your body needs vitamin B6, for example,
to produce serotonin, an important neurotransmitter in the prevention and treatment of
depression. Solutions: Eat foods high in B vitamins [crimini mushrooms, tuna, salmon, chicken,
asparagus, avocados, broccoli, eggs, sunflower seeds, whole grains (especially wheat germ), pork,
dried beans and peas, soy and soy products, cashews, almonds, brown rice, millet, avocados, bananas
and dried apricots] or take B-vitamin supplements.
• Eat more dark-green vegetables: Vegetables like peas and spinach are high in folic acid,
which is essential for serotonin production. Solutions: Eat foods high in folic acid or take it in
supplement form.
• Make sure you get enough natural sunlight: Seasonal affective disorder (SAD) is a type
of depression associated with winter-related lack of sunlight, but spending too much time
indoors, whether at work or at home, can result in vitamin-D deficiency and consequently
depression, no matter the time of year. Solutions: Try to spend at least one hour a day total outdoors
without sunscreen, even if it means just going on several brief walks while you're at work. If you live
in a climate where it's difficult to obtain natural sunlight, consider light therapy [see below].
• Light therapy: If you live in a cloudy climate, or just spend too much time indoors, you're
probably deficient in vitamin D, which is a major risk factor for depression. Solutions: Buy
light therapy bulbs and install them in your home; encourage your employer to do the same.38 Natural Appetite Suppressants for Safe, Effective Weight Loss
• Eat more molasses: This "waste product" from the sugar refinement process is actually
more nutritionally valuable than the goal product, white sugar. Along with many other
nutrients, molasses is high in uridine, which helps fight depression.
• Eat foods rich in tryptophan: The brain converts this important amino acid to serotonin.
Solution: Eat more foods high in tryptophan (tuna, soybeans, turkey, almonds, cabbage, kidney or
lima beans, oats, pistachios, poppy seeds, pumpkin seeds, spinach, and wheat).
• Exercise: Lack of exercise will make you more prone to depression. Solution: Adopt a basic
exercise program.
• Eat more vitamin-E-rich foods: Studies show that people who have severe depression
are usually deficient in vitamin E, suggesting a link between vitamin-E-deficiency and
depression. Solutions: Food sources of vitamin E include almonds, peanuts, turnip greens,
mayonnaise, dandelion greens, mango, and broccoli. You can also choose to take vitamin E
supplements.
• Increase the amount of phenylalanine in your diet: This amino acid crosses the bloodbrain barrier and stimulates the production of the natural mood-boosting neurotransmitters
dopamine, adrenaline, and noradrenaline. Solution: Eat more phenylalanine-rich foods
(almonds, avocados, lima beans, peanuts, and seeds).
• Eat "happy foods": When an animal is slaughtered, it feels fear and anxiety, causing it to
secrete adrenalin and other hormones that imprint these negative emotions on the meat
that consumers will eventually ingest. Similarly, the water in fruits and vegetables grown in
greedy, profit-driven environments transfer this negativity to the consumers who eat them.
Solutions: Eat only organic fruits and vegetables and either little or no animal products, or only
organic, free-range animal products.
• Read Depression-Free for Life by Gabriel Cousens, M.D.: Dr. Cousens shows you how
to beat depression the natural way in his five-step program of mood-boosting natural
substances, vitamin and mineral supplements, and a mind-enhancing diet and lifestyle.
• Use zizyphus seeds (available in many tonics) to fight anxiety: Depression and anxiety
often go hand-in-hand. Zizyphus seeds have a calming effect on the emotions and
nervous system.Fighting food cravings 39
• Create a support system: Isolation leads to depression. Solution: Make a conscious effort to
socialize and, if needed, talk to a therapist or counselor.
• Learn yoga: Studies show that yoga lowers levels of cortisol, the stress hormone. Solution:
Begin attending yoga classes or learn yoga through instructional videos and DVDs.
• Have fun: Always make time for recreation and relaxation. Solution: Remember the activities
that make you feel good or calm you down and always make time for them.
• Help others: Helping others will make you feel good about yourself. Solution: Do volunteer
work, if you have time, or even just help others in small ways.
• Keep busy: Helps you to avoid dwelling on negative thoughts. Solution: Exercise or pick a
craft or hobby.
• Learn coping skills: Learn to handle emotions like anger, sadness, guilt and anxiety.
Solution: Learn coping skills through self-help books and DVDs.
• Practice "self talk": Use it when you feel negative emotions or think negative thoughts.
Solution: Learn to "self talk" through" self-help books and DVDs.
• Set realistic goals: Goal-orientated people are happy people, but make sure the goals are
realistic. Unrealistic goals lead to disappointment and depression. Solution: Learn goal setting
through self-help books and DVDs.
You can naturally break free from depression and emotional eating. Begin these natural solutions
to clinical depression today and let it be the first day of the rest of your life.

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