Coralie Darsey-Malloy
Baby boomers are valiantly signaling their advancement into the golden years with fitness routines, healthy lifestyle choices and supplementation in their diets. However, many who are already there have not had the same advantages. Too many of our elders suffer from depression. Their diets are frequently devitalized, current health management is symptom relief rather than holistic-care and dramatic lifestyle changes occur when they are least equipped to handle them. Others have been forced into retirement because of chronic health problems or disabilities that may create additional care-taking responsibilities, sadness and loneliness. Any of these co-factors is enough to create depression, but when they occur simultaneously it is not surprising that people feel overwhelmed and unsupported.
Brain Food Dozens of nutrients can alter the biochemistry of the brain. Even slight deficiencies can result in common complaints such as fatigue, mood swings and depression. Key among these brain nutrients are the B vitamins. Their catalytic action includes oxidation (the body’s ability to provide fuel and supply the brain with its energy source, glucose). Without enough glucose, the brain cannot function properly and mental health problems can arise. According to Eric Braverman, MD, of the Princeton Brain Bio Center in Skillman, NJ and Charles Tkaca, MD of the North Nassau Mental Health Center in Manhattan, NY, people who are not getting enough of B6 (pyridoxine) and B12 frequently get a host of psychiatric and neurological symptoms like confusion, depression, fatigue and psychosis. Some preliminary studies on autopsied Alzheimer’s patients revealed deficiencies of boron, potassium, selenium, B6 and B12. The lack of essential vitamins along with excessive amounts of aluminum directly or indirectly predispose one to Alzheimer’s disease. The B vitamins are also known to be involved in the production of neurotransmitters dopamine, serotonin and norepinephrine. These biochemicals allow brain cells to pass messages along their nerve pathways. Low serotonin levels can cause depression. The population that is currently approaching senior status will not be as accepting of the system as those before them. Our current elders have come through hard times and the depression. They are used to making do.
Baby boomers and their offspring are used to a more affluent lifestyle and will not settle for less. It’s obvious that in finding solutions for overcoming depression in seniors today, we are also helping those who are rapidly approaching their own senior years. The infinite wisdom of our provincial government of Manitoba decided to eliminate food made on site in local hospitals. Food is prepared and frozen in Toronto, sent to the hospitals and re-heated on the premises. Re-heated scrambled eggs, mashed potatoes and pasta are the most unappetizing foods I have ever seen. The obvious disgust of elderly patients is justified. This is a time when people need the best possible nourishment to maintain their strength and to heal. Offspring resort to bringing healthy food choices and vitamin supplements to parents because the system they pay for does not attend to one of the most important aspects of longevity--proper nutrition.
Some people have difficulty admitting sadness or guilt and prefer to withdraw into isolation. Symptoms of depression such as insomnia or sleeping frequently and for excessive periods of time; loss of appetite or ravenous appetite; headaches; blood sugar imbalances; backaches; gastro-intestinal upsets; feelings of worthlessness and inadequacy; irritability; and suicidal thoughts are often minimized and explained away as "getting old." This rationale does a great disservice to those in advancing years who accept their fate without question.
Working as a group facilitator and practitioner afforded me the opportunity to interact with people of all ages. I have had the pleasure of seeing another side to seniors through Creative Retirement Manitoba. Most of them take supplements, exercise and watch their diets. Their involvement with activities beyond their immediate family gives them independence and purpose. They have a commitment to lifelong learning and strive to feel in control. They interpret change as a challenge rather than a threat. Even those with health challenges are an inspiration. One woman has developed macular degeneration in her eyes and was not very mobile. She belonged to a computer club and refused to give up her favorite hobby. Her solution? Buy the biggest monitor she could and eventually go to voice recognition if she lost her sight completely!
To help prevent further degeneration she took eyebright (orally and eye drops) bilberry, vitamins A, C, E, B and zinc. It is this combination of nutrition, supplementation and attitude that prevents this group from allowing depression to take hold. Their approach to whole-person healing is an example that these methods work for anyone--at any age. Necessary Nutrients A new study has compared levels of omega-3 fats in healthy people with those diagnosed with depression. Levels of omega-3 were 40 per cent lower in patients with depression, on average. It isn’t known yet whether depression causes lower omega-3 deficiencies. Possibly it’s vice versa. One theory is that diets deficient in omega-3s make people more vulnerable.
With other risk factors a low omega-3 intake can push people over the edge. Salmon oil may be nature’s Prozac. Just one 85 gram serving of salmon provides almost two grams of omega-3 oil, 10 times our daily average. Flax seed and hemp seed oils are also excellent sources of omega-3s. Even a minor deficiency of vitamin C can affect mental health. Many seniors today don’t eat enough fresh fruits and vegetables to maintain vitamin C stores. They supplement their diets to compensate. St John’s wort is an important herb for replenishing the nervous system, especially when the brain seems depleted or when the nervous system is out of balance. It contains hypericin, a natural compound that has been shown in studies to help support the nervous system by minimizing the effects of minor depression. It is a safe and natural alternative to mood-altering drugs.
Light Cures for the Blues Most artificial light lacks essential wave lengths in much the same way that refined flour lacks certain vitamins and minerals. Lack of sunlight can also create a vitamin D deficiency. In a recent study participants supplementing their diets with 400 IU of vitamin D reported feeling more enthusiastic, inspired and alert than those who took a placebo. These preliminary studies led the experts to think vitamin D may affect levels of the mood-lifting brain chemical serotonin. Depression is not a normal part of aging. Despite the problems older people face, many are very satisfied with their lives. Those are the ones who are doing something to keep it that way! References: 1. American Journal of Clinical Nutrition 119 (July); 60(1). 2. Biological Psychiatry, March 1, 1998. 3. Drugs and Aging 1998; 12.
For more information about healthy, dynamic living check out our Fresh Beginnings website at www.fresh-beginnings.com
