Depression

GOINDIS NATUROPATHY TRUST(INDIA)
Charity Registration No.845/4 dated 03.09.2003

ROLE OF NATURO-FOOD THERAPY
IN THE
PREVENTION AND TREATMENT
OF
CLINICAL DEPRESSION

SANTOKH SINGH PARMAR

FOUNDER TRUSTEES:
Satyendra Singh Goindi, MSc, LLB, ND
Gurkirpal Kaur Goindi, BA, BEd, DPE, ND
Santokh Singh Parmar, B Arch, Dip TP, Dip LA, MRTPI, AITP, AIIA
Devinder Singh Saroya, PCS
Gurmukh Singh Girn, MSc, MCRP, AITP

ROLE OF NATURO-FOOD THERAPY

IN THE

PREVENTION AND TREATMENT

OF

CLINICAL DEPRESSION

Contents

 

	Page No.		Page No.
PREFACE	3	DISEASES DUE TO DEPRESSION	18
WHAT IS CLINICAL DEPRESSION?	7	TREATMENT	19
Extent of Depression	8	IMPORTANCE OF NUTRITION	21
Depression and Gender	9	Antioxidants	22
Depression and Elderly	9	B Complex Vitamins	22
Depression and Children	10	Vitamin D	23
		Minerals	23
SYMTOMS OF DEPRESSION	10	Carbohydrates	25
		Proteins	25
Physical Symptoms	11	Oils and Fats	26
Physiological or Emotional Symptoms	12	Herbs	27
		Chocolate	28
CAUSES OF CLINICAL DEPRESSION	13	Food and Drinks to be Avoided	28
		Avoid Emotional Eating	28
(i)              Brain Chemistry	13
(ii)             Dietary Factors	14	DIET AND LIFESTYLE GUIDELINES FOR A HEALTHY & DISEASE-FREE LIFE	29
(iii)            Stress	15		(Annex)
(iv)           Worrying and Anxiety	16
(v)            Inter-personal Relationships	16
(vi)           Not Enough Quality Sleep	16	ADOPT HEALTHY LIFESTYLE	29
(vii)          Obesity	17	Be Socially Active	29
(viii)       Sedentary Lifestyle	17	Ventilate Feelings	29
(ix)         Drugs and Drinking	17	Family Support is Essential	29
(x)          Ailments	18	Let Elderly not Retire into Depression	30
(xi)         Atheism	18
(xii)        Heredity	18	Bury the Worry	30
		Be Active and Exercise Regularly	30
		Light Therapy	31
		Do Yogic Relaxation	31
		Adopt Deep Breathing Habits	32
		Get Good Quality Sleep	33
		Practice Meditation	33
		Discover the Healing Power of Music Therapy	34
		The Magic of Massage	35
		Laughter, the Best Medicine for Healthy Living.	36

PREFACE

(i)      Depression, a lifestyle disorder on a global scale, is a complex and serious health problem and unless it is understood well, its management and control may not always lead to success. The emphasis here is on Naturo-Food Therapy in preventing and curing the fast-growing disease

(ii)      More than 3,000 years ago, the founder of modern medicine Hippocrates of Greece had very appropriately said; Let Food be Thy Medicine. To this day doctors all over the world take Hippocratic Oath after qualifying. However, this golden doctrine has been hijacked by the commercial interests of pharmaceutical and drug companies whose medicines are liberally promoted and prescribed by the conventional doctors.

(iii)     Wrong and irregular ways of eating, faulty selection of eatables and drinks, wrong cooking and frying, excessive use of oil/fat, salt, sugar and refined foods, a very rich diet, overeating, lack of activity/exercise and rest/sleep, stressful and sedentary lifestyle, environmental pollution and most importantly ignorance of Nature, are some of the potent causes of cancer and many lifestyle diseases including depression. Also medicines many a time interfere with the natural process of removal of accumulated waste materials from the body and fill the internal system with toxins, which often cause harmful side effects — acknowledged by the medical profession and the drug companies alike.

(iv)     The eminent husband and wife team of Naturo-Food Therapists Satyendra Singh Goindi and Gurkirpal Kaur Goindi have successfully revived the Hippocratic doctrine. It is an established fact that good natural food makes good blood and bad junk food laden with chemical additives makes bad blood which is the root cause of a multiplicity of diseases suffered by ever increasing number of human beings worldwide.]

(v)     The most simple and the basic principle of Goindis Naturo-Food Therapy is to replace gradually the bad diseased blood with new healthy blood by consuming natural, health-giving and nutritious plant-based vegetarian diets of regional and seasonal fruits and raw/steamed vegetables (organic if possible), sprouted wholegrains/seeds, herbs and a handful of nuts. The nutrient/antioxidant/fibre-rich natural diets mop-up harmful free radicals and strengthen the body’s immune system which:

(a)     boosts the body’s ability to overcome virtually all kinds of diseases;

(b)     increases the body’s resistance to infections and

(c)     slows down and even reverses the ageing process.

(vi)     We are generally quite hale and hearty during our childhood. As we age, our unhealthy eating habits and lack of exercise become the prime causes of obesity and other illnesses including depression. Those who think they have no time for healthy eating and active lifestyle will sooner or later have to find time for illness.

(vii)    Naturo-Food Therapy has been steadily gaining popularity throughout the world in recent times. Most people of course, turn to it as a last resort having tried unsuccessfully other methods of treatment. This is especially true of patients suffering from acute and chronic diseases. Naturo-Food Therapy should be a way of life in both health and disease – a way of simple, natural living as ordained by the founder father of modern medicine, Hippocrates. Unlike modern medical practice, Naturo-Food Therapy concerns itself more with the removal of causes rather than with fighting the symptoms of the disease. It concentrates on giving Nature full scope for removal of impurities from the body, preventing further accummulation of them, and establishing a balance between the various physiological processes. Naturo-Food Therapy stems from the unique gift of Nature – that the body can cure itself provided we allow Nature to take its own course without hindering it by unhealthy eating and by the unwise use of drugs and medicines.

(viii)   I am an architect/planner (DOB 27 March 1934) and have worked and lived in England for 40 years (1965-2005). I have personally benefitted immensely by adopting the Goindis Naturo-Food Therapy as a way of life since 2003. I was suffering from high levels of cholesterol, severe osteoarthritis in the left knee joint and was moderately overweight also. I had also started losing body pigment due to vitiligo in 1986/87 and lost all body and hair pigment by 2003 and I went bald in the middle of my head. Orthopaedic Consultants in England said in 1994 that “at the end of the day, I will need a new knee joint or have athroscopy and washout.” I did not opt for either and decided to live with pain and to keep massaging/exercising. I have not taken any allopathic medicines including pain killers since 1973.

(ix)     In July 2003, on my visit to India from England, I met Naturo-Food Therapists Goindis couple and started to follow their Therapy. After six weeks, I returned to England and my cholesterol level and weight came back to normal and there was some relief for arthritic knee also. To my surprise, my skin pigment started coming back after one year. And after 2 ½ years my hairs started to turn black gradually and after 4 years new hair growth started in the bald patch on my head. My nails on the right foot had fungus for many years and they too are healing rather slowly.

(x)     I was very much impressed with the results achieved through Naturo-Food Therapy. Some of my friends and relatives in England also benefitted from this Therapy. Since I had retired from my professional life, I along with like minded co-trustees established a charitable Goindis Naturopathy Trust in September, 2003. Now I live in India and my whole spare time is spent on promoting the concept of Naturo-Food Therapy. Our Trust’s Mission is to carry forward the Naturo-Food Therapy concept of healing all kinds of human ailments holistically with natural foods.

(xi)     This easy to read and follow book has been written as part of this promotion process after considerable research by reading Nature Cure books, health articles in newspapers and magazines combined with my own knowledge and experience. This book is likely to benefit all those who care and aspire to maintain disease-free health. It is packed with lot of basic information that can be used as a reference and ready reckoner for all interested in therapeutic nutrition. This book will also benefit students and health professionals.

(xii)    I have also published books/leaflets with emphasis on Naturo-Food Therapy. Subjects covered include: Diabetes, Asthma, Thyroid Disorders, Irritable Bowel Syndrome, Obesity, Cancer, High Blood Pressure, Rheumatoid Arthritis, Osteoarthritis, Anaemia, Sprouts, Wheatgrass Juice, Diet and Lifestyle Guidelines, Human Body Functions, Kidney Stones, Acne, Sinusitus, Constipation, Gout and Uric Acid, Osteoporosis, Sleep, Memory, Skin Care, Digestive System, Acidic/Alkaline Foods.

ROLE OF NATURO-FOOD THERAPY

IN THE

PREVENTION AND TREATMENT

OF

CLINICAL DEPRESSION

WHAT IS CLINICAL DEPRESSION?

          It is normal for almost all of us, at some point in our life to go through temporary blues and feel sad when we experience a serious setback or have suffered a severe loss. These feelings of sadness are usually fleeting and pass off within a couple of days when the circumstances change for the better. People often use the word depression to describe this transitory feeling of gloom that may take over from time to time. There is, however, a difference between these feelings of sadness and a serious, if not life-threatening clinical/psychiatric condition of depression. However, when such a state of mind of feeling down or low with negative feelings of sadness, despair and hopelessness persists beyond two weeks or more, and starts interfering with the normal functioning of the person, it gets diagnosed as clinical depression, fast emerging as serious illness of epidemic magnitude world-wide and should be addressed at the earliest.

Clinical depression (hereinafter referred to simply as depression) is a devastating, often disabling disorder that can adversely affect your life. It is the most unpleasant experience a person can endure. It is far more difficult to cope with than a physical ailment. The growing complexities of modern life and the resultant crisis, as well as mental stress and strain in day-to-day living usually leads to this disorder. It also arises out of the monotony and drudgery of daily routine. It affects your social life, inter-personal activities, sleeping pattern, eating habits, general health and the zest to enjoy life. It shatters your self-esteem and mundane everyday tasks appear gigantic. Everyday activities you once enjoyed and did easily become impossible and joyless. Feelings of hopelessness, helplessness, worthlessness, pessimism and guilt take over. People with depression are no longer able to think, concentrate or make decisions for themselves. Recurrent thoughts of death and suicide are not uncommon. (Anybody who has suicidal thoughts should find someone sympathetic to talk to as soon as possible – a friend, a doctor, a qualified counsellor, or preferably all three).

Depression, mild or severe, can stem from a number of contributing factors, including genes, diet, brain neurotransmitters balance, environment, lifestyle, socio-cultural and personality. Depression is a complex medical condition, one that is not a matter of choice. It is not the fault of the patient, and neither is it a sign of personal weakness. A depressive order is not a benign disorder. It tends to be chronic and some patients tend to relapse. Depression does not discriminate between the rich and the poor, or famous or the unknown. The severely depressed patient feels worthless and is often convinced that he or she is responsible for his or her undoing and present state of hopeless despair. Just like diabetes and hypothyroidism, it can’t be willed away. Depression does not imply a weakness in a person and can’t be treated by “will power” alone. It is a serious illness which requires to be addressed urgently just like any other disease.

Extent of Depression

          In the present time of extreme stress, competitiveness, strained family relationships, fast lifestyle, high ambitions and career demands, wanting too much too quickly, more and more people are becoming victims of depression. Depression brings with it feelings of sadness, pessimism and worthlessness that lasts for weeks, few months, few years or a lifetime. It has become much more widely recognised today for the physiological, biological and psychological disease that it is. These days depression is an extremely common condition affecting millions of people worldwide. In fact it is so common that it has often been referred to as the “common cold” of mental illness. It is the illness that adversely affects mind, mood and also health.

Suicide is the eighth leading cause of death and depressive disorders account for 80% of all suicide attempts. The World Health Organisation (WHO) ranks (2012) depression as the fourth leading cause of disease worldwide and projects that by 2020, it will be second and by 2030 it is expected to be the largest contributor to disease burden globally. Not surprising, as 15-20% of the world’s population, irrespective of class, culture, nationality, experiences major clinical depression at some point in their lives. The situation in India is worse than many other countries because of the stigma attached to mental illness in the Indian society. 

Depression and Gender

          Clinical depression is a far more common illness than most of us imagine. It is the number one illness in women of all age groups worldwide. Women are twice likely to suffer from depression as compared to men. 15-20% of women will suffer from it at least once, at some point in their lives, and many in metropolitan areas are in the age group of 20-30. Men too are prone to depression but the disease is far less common and the rate of prevalence is about 5-10% across all age groups. Men rarely admit to depression and they try to mask it by taking to alcohol and drugs. The reported prevalence of depression in men is also lower due to the gender stereotypical norms and expectations regarding the expression of emotions. In fact, recent data suggests that the suicide mortality rate is higher among men as compared to women.

There are a couple of reasons for this difference between the sexes. For one, the brain reacts differently to the male and female hormones and hormones directly interact with the brain chemistry that controls emotions and mood. Couple that with the fact that there are enormous changes in hormone levels that a woman goes through during her menstrual cycle, or during pregnancy, menopause or miscarriage and you have a recipe for dynamic mood changes. Research has also shown that men and women process serotonin, the ‘happy hormone’ very differently. And finally, imaging studies have found that larger part of a woman’s cortex is devoted to emotional modulation. Researchers theorise that the larger the area devoted to emotions, the more sensitive it would be to hormonal changes, making women uniquely susceptible to mood disorders.

Depression and Elderly

          Depression is a very common concern among the elderly people. They find it difficult to face life, especially after retirement and often plunge into depression. A sense of meaninglessness/insignificance after retirement, social isolation, physical ailments and dependency may perpetuate these feelings. However, it is possible for the elderly to find purpose, fulfillment and happiness. And while ageing is a transitional phase that poses its own challenges, depression is still not a normal response, and therefore must be treated.

Depression and Children

          The problem of childhood and teenage depression has always existed. But in the past two decades the incidence of depression has also shown a tremendous rise. A depressed child may refuse to go to school and pretend to be sick. Depression in adolescence may present itself a little differently, with increased irritability, anger and mood fluctuations. Recent data suggests that the incidence of depression may be on the rise among people younger than 20 years. This may be related to alcohol and drug abuse in this age group.

SYMPTOMS OF DEPRESSION

          Everyone of us goes through phases of feeling low, unable to cope or stressed out. That is not depression, it is life! The big question is whether what you are feeling is beyond life’s normal highs and lows. The basic difference, of course, is that the symptoms of depression are more persistent than just feeling the blues off and on. Depression is the most prevalent of all emotional disorders. This may vary from feelings of slight sadness to utter misery and dejection. It brings together a variety of physical and psychological or emotional symptoms which together constitute a syndrome.

It is not always easy to diagnose depression clinically. The most striking symptoms of depression are feelings of acute sense of loss and inexplicable sadness, loss of energy and loss of interest. The patient usually feels tired and lacks interest in the world around him. Sleep disturbance is frequent. Usually the patient wakes up depressed at 4 or 5 in the morning and is unable to return to sleep. Other disturbed sleep patterns are difficulty in getting off to sleep on going to bed at night, nightmares and repeated waking from midnight onwards.

The patient often suffers from guilt, oppressive feelings and self-absorption. Other symptoms of depression are: loss of appetite, giddiness, itching, nausea, agitation, irritability, impotence or frigidity, constipation, aches and pains all over the body, lack of concentration and lack of power of decision. Some persons may lose interest in eating and suffer from rapid loss of weight while others may resort to frequent eating and as a result gain in weight.

All or some of these symptoms could be accompanied by feelings of hopelessness, helplessness and lowering of self-esteem. So if you or someone around you feel devastated by these symptoms, don’t just panic and withdraw into a shell. Seek professional help to explore the various options that you have to deal with your problem. This can be dealt with effectively sometimes simply by talking to a friend, by yoga, through dietary changes or going on a holiday, or a week of indulgence or joining a gym for regular workouts. Clinical depression brings together some of the above mentioned variety of physical and psychological symptoms which, at the risk of repetition, are listed below.

Physical Symptoms

          Headaches and heaviness in the head are fairly common in depression. Migraines can become worse.

Dizziness or light headedness.

Body temperature, low blood pressure, hot flushes and shivering may be characteristic symptoms in cases of severe depression.

          Back pain may become worse.

          Muscle aches and joint pains

Changes to menstrual cycle.

          Chest pain can be a sign of serious heart problem, but it is also associated with depression.

          Digestive problems may occur. You may feel queasy or nauseous, or you suffer from diarrhoea, or chronic constipation.

Change in appetite or weight. Some people lose their appetite, find food tasteless and lose weight. Others find they crave certain foods – like carbohydrates – and put on weight.

Exhaustion and Fatigue. Feel fatigued easily or get drained out after normal day. No matter how much you sleep, you may still feel tired. Getting out of the bed in the morning may seem very difficult, even impossible.

Lack of or difficulty in sleeping. People with depression may wake up too early or would not be able to fall asleep. Others may sleep much more than normal.

Psychological or Emotional Symptoms

          Feeling persistently sad, anxious, tearful, empty mood, hopeless or numb almost throughout the day, everyday.

          Loss of interest in Life and in things you used to enjoy. You might no longer bother with hobbies that you used to love. You may lose interest in all pleasurable activities including sex.

Irritability, anger, restlessness or anxiety. You might become short-tempered and find it difficult to relax. Feel more anxious than usual.

Withdrawal from social situations, family and friends. You may lose confidence to face people and tend to avoid conversations. You may prefer to be left alone. Fear of rejection may lead to the loss of motivation and willpower which further leads to social withdrawal.

Pessimism about the future. You may come to believe erroneously that future does not have anything good in store for you and you may lose your zest for life. You may nurture strange beliefs that either you or the world has ceased to exist or that your insides are rotting.

          Difficulty in making decisions. Depression can make it hard to remember details, think clearly or concentrate while reading newspaper or watching the TV and may pose memory problems. Making a simple choice can seem overwhelming.

Feelings of guilt, helplessness or worthlessness are often exaggerated or inappropriate to the situation. You might feel guilty for things that are not your fault or that you have no control over. You feel that you are a burden on people around you. Or you may feel intense guilt for minor mistakes and you feel things are never going to improve. You may start to believe that you deserve to be treated shabbily.

May become unduly suspicious and come to believe that people are conspiring against you or planning to harm or kill you.

Thoughts of death or suicide. Some people begin to feel that life is not worth living. They may wish they were dead and feel the world would be better off without them. Others make explicit plans to hurt themselves. The most significant symptom of depression, and one which requires immediate attention, is suicidal thoughts. Watch out for loved ones if they start making routine comments about the worthlessness of their life, or if you see them taking a more significant interest in death.

CAUSES OF CLINICAL DEPRESSION

          Experts are not sure what is exactly at the root of this tragic mental illness of “clinical depression”. Problems with the brain’s chemistry, faulty dietary habits, stressful life situation like divorce or pregnancy, genetics, seasonal changes, a recent bout of serious illness – these all can bring on depression individually or in combination. It is also known to result from biochemical, environmental and psychological factors that cause parts of the brain responsible for regulating mood, thinking, sleep, appetite and behavior to function abnormally. Some of the causes that contribute to the probability of people developing depression are listed below:

(i)           Brain Chemistry – Our brain utilizes many chemical messengers, called neurotransmitters to carry signals from one part of the brain to the other. An imbalance – either too much or too little – of some of these chemicals can lead to depression. Here’s a simple medical truth: When you have a broken leg, you can’t run. No matter how hard you try, you’re just not going to be able to do it. That’s how your body works sometimes; it shuts down so you physically can’t perform certain tasks. Surprisingly, depression works in a similar way. Depressed people also have broken parts – most likely a chemical reaction in their brain – that makes them unable to perform daily activities. And no matter how hard they try or how hard someone tries to convince them to be happy, they can’t just get up and run.

Physiologically, it is believed that depression stems from chemical imbalances in the brain – meaning that you may have abnormal levels of the chemicals that your nervous system uses to send signals to and from the brain. People with depression generally have low levels of serotonin, a feel-good hormone, in their brains – specifically, their neurons have trouble loading serotonin.

Mental illness is both chemical and environmental – that as much as it is a chemical problem, there’s also an emotional basis for depression. In fact, brain scans show that depression is localised to the parts of the brain that deal with emotion. We’re often asked how much of mental illness comes from psychological factors and how much comes from brain chemistry. Many doctors answer, “One hundred percent of both.” That is, depression is an interrelated illness that affects many different parts of the mind.

(ii)         Dietary Factors – Depression it would seem, is as prevalent as common cold. Most tend to overlook it saying, ‘it will go away with time’. There might be a hundred reasons for this rapidly spreading affliction but what few know is that it might have something to do with their bad food habits which are one of the biggest contributors to depression. Nutrition plays a vital role in the onset, severity and duration of depression, including the incidence of daily mood swings. Researchers believe depression is actually one of the early signs of nutritional depletion. Poor diet consisting of junk, fast and fried foods, excessive consumption of alcohol and caffeine, and poor eating habits such as skipping meals, poor appetite and a constant desire for sweet and starchy foods can make you prone to depressive symptoms.

          Depleted functioning of the adrenal glands is one of the main causes of mental depression. Irregular diet habits cause digestive problems and lead to the assimilation of fats. An excess of carbohydrates like cereals, white sugar, coffee, tea, chocolates and comparatively less quantities of vegetables and fruits in the diet may result in indigestion. Due to indigestion, gases are produced in the digestive tract, causing compression over the diaphragm in the region of the heart and lungs. This in turn, reduces the supply of oxygen to the tissues, which raises the carbon dioxide level, causing general depression.

What you eat affects your mood. In order for your brain to communicate with your body, it needs chemicals called neurotransmitters (such as dopamine, endorphins, tryptophan and serotonin) to conduct electrical impulses or brain waves. Your body has to manufacture these chemicals and it uses the enzymes, amino acids, minerals, vitamins, proteins and carbohydrates in the food that you eat to do that. If you are not eating enough – or enough of the right foods – for your body to manufacture sufficient amounts of these chemicals, depression or anxiety can be the result.

Since mood boosting chemicals like tryptophan and serotonin, the brain chemicals that promote the feeling of well-being get triggered by carbohydrate-rich foods, people who follow extremely low carbohydrate diets also run the risk of feeling depressed. Depression is also linked to a lack of certain vitamins, especially B vitamins, which are connected to nervous system function. A deficiency of vitamin B12 (found mostly in non-vegetarian food) can lead to depression. This depression due to low vitamin B12 count is not only evident in vegetarians but also among people who don’t eat regular meals. People, especially older ones, with low blood levels of vitamin D are also prone to depression. There are a number of ways for low vitamin D levels to affect mood because vitamin D plays a vital role in a number of neurological and hormonal processes. The vitamin D deficiency results in the increased levels of parathyroid hormone which also causes depressive symptoms.

(iii)       Stress – For the onset of depression, stress takes the first place prize. It has long been observed that stressful life events often precede the onset of depression. The disorder has been related to the experience of events beyond our control. It can be anything such as social stress, job dissatisfaction, getting a job, change of job, unemployment, financial problems, staying up late, lifestyle out of control and pressures of schooling. A student who receives low grades in an assignment may feel that his life is useless and that he would fail the entire course. Other events that could cause depression are death i.e. loss of a parent or spouse, moving job and house from one place to another, even the fear of unknown can cause depression. The list is endless. While these events cannot be avoided, we must come up with an effective stress coping mechanism to thrive even in stressful situations because they are never going to go away. Stressful situations just keep changing.

(iv)        Worrying and Anxiety – Worrying is one of the mind’s biggest time robbers. Worrying creates so much clutter in your mind that you cannot think clearly about anything and that creates depressive thoughts. Similarly, anxiety with subjective feelings of fear and uncomfortable apprehension can also result in depression. Very high expectations incommensurate with one’s capabilities can also trigger depression.

(v)         Inter-personal Relationships – Early life relationships, family interaction, patterns, communication styles, coping and problem solving abilities and thought processes have all been linked to depression. People who suffer from depression often have a distorted and underated perception of their experiences. The distortion in their thought process causes them to have a negative view of themselves. At the same time they perceive others and the environment around them to be hostile and demanding. They tend to become pessimistic and view their future to be hopeless. A depressed housewife may conclude that her husband does not love her because he leaves home for work or office every morning. Living alone also ups depression risk. A recent Finish study has found that depression among people of working age who live alone is 80% higher compared with people living in families.

(vi)        Not Enough Quality Sleep – Studies show that upto 40% of adults do not get the proper amount and quality sleep per day and among students upto 70% complain of sleep disorders and lack of sleep. They may have sleep disturbances: the onset of sleep may be delayed or they may wake up earlier than usual awakening hours or they may wake up in the middle of the night and find it very difficult to go to sleep again. Sleep is essential to a person’s health. During sleep, the body repairs itself and reorganises thought. Lack of sleep contributes to a lack of coherence in brain waves. This scenario often leads to depression. Sleeping during the day and staying up late also interferes with the body’s natural rhythms. This can lead to a sense of depression.

(vii)      Obesity – A recent study of 40,000 Americans concluded that obese adults were upto twice as likely to suffer from depression, anxiety and other mental health conditions as normal weight adults. In addition, even moderately overweight people had elevated rates of anxiety disorders. Moreover due to stigma attached to obesity, obese people tend to avoid socialising because of the fear of being ridiculed and may feel lonely and depressed.

(viii)    Sedentary Lifestyle – Sedentary lifestyle and lack of exercise causes less blood supply to the brain which can impair brain functions and lead to depression. Aerobic exercises will improve the ability of your heart, lungs and circulatory system to carry oxygen to the brain and throughout the body. Also the release of endorphins and certain brain neurotransmitters that occur during exercise/play can bring about a sense of joy and overall well-being.

(ix)        Drugs and Drinking – People who take drugs and alcohol are more prone to depression. When these substances are used at a young age, they can affect a person’s brain in negative ways. These substances help make the person feel good temporarily, but in most cases, people become addicted and depressed.

          Drugs release dopamine in the pleasure centre of the brain. For example: delicious food boosts dopamine release by about 50 percent. Sex, on the other hand, doubles this number. However, drugs can increase dopamine release anywhere from four to ten times. This unnatural high almost certainly leads to depression after the high goes away. Taking drugs is the surest way to fry brain circuitry.

Drugs make a person depressed more than it makes him happy. This effect will spiral downward until the person doing drugs will want more and more of the substance to break the cycle of depression that follows each high and so the addiction is born. The excessive and indiscriminate use of drugs also leads to faulty assimilation of vitamins and minerals by the body and ultimately causes depression. The use of aspirin leads to deficiencies of vitamin C and antacids can cause deficiencies of calcium and vitamin B. The ‘coffee culture’ among the young complicates things further. Getting hooked to caffeine while skipping meals depresses further. Excessive intake of caffeine and artificial sweeteners are responsible for creating behavioural problems, doubling anxiety levels.

(x)         Ailments – You could also be depressed if you are anaemic, suffer from pre-menstrual tension, have hormonal imbalance, frequent viral infections and certain food allergies. Diabetes, low blood sugar (hypoglycaemia) and weakness of the liver resulting from the use of refined or processed foods, fried foods and an excessive intake of fats may also lead to depression. There are other situations that can trigger depression i.e. postnatal after having a baby; bipolar, which is characterised by periods of depression followed by periods of a very high mood and manic behaviour; seasonal affective disorder (SAD) caused by lack of light in winter. Even most people having chronic cough (for months or years) can suffer from depressive symptoms. They feel socially isolated and miserable. They are afraid to go out in public, go to a religious place or to a restaurant. Their cough affects their relationship and their jobs.

(xi)        Atheism – Some therapists are of the opinion that not believing in God can adversely affect the ability to cope with mishappenings and misfortunes which can trigger depressive feelings. Those people who are religious generally are more contented and relatively happy because they tend to accept unpleasant situations as will of God.

(xii)      Heredity – Many research studies have documented the heritability of depression. In fact, among identical twins, if one twin has depression, the likelihood of the other having a mood disorder is about 70-90 percent.

DISEASES DUE TO DEPRESSION

          Mental health is the key to complete wellness. Depression, severe mental illness and loneliness are linked to illnesses such as heart disease and dementia according to several studies published in 2007. In one study, the arteries of those who were most depressed had narrowed twice as much as those who were least depressed. Hardening of the arteries can be a precursor to a heart attack or stroke and may occur because of a malfunctioning nervous system in depressed people. Depression may also upset the body’s regulation of glands that release chemicals governing energy level and growth, and after the functioning of cells responsible for blood clotting. Hardening of the arteries leads to an overreaction of the immune system and the resulting inflammation is known to release chemicals that can have effects on behaviour.

Of course, depression is associated with any age, but it can make you feel, act, and look older fast. For one, depression is tied to cardiovascular aging. In one study, men and women who had heart disease and depression had 69 percent higher rate of death from heart disease than those who simply had heart disease and no depression. And in another study, depressed women were found to have lower bone density than those who weren’t, presumably from high levels of the stress hormone cortisol, found to be increased in the blood of depressed people. But perhaps the biggest reason is the indirect effect it has on aging. Depression leads to behaviours that accelerate the aging process. Depressed people are less likely to eat well, exercise, or take other actions to improve their health.

TREATMENT

          Depression is a silent epidemic against which there is no immunisation. There is no definite cause for the disorder. The very commonality of depression makes it harder to diagnose and separate from the regular emotional highs and lows we invariably face in life. Depression can affect anyone at any time. It can inflict even the most cheerful, successful and satisfied individuals. Depression is not just misunderstood, it is often ignored. It has long been perceived as a lifestyle disease that afflicts the Western countries more than India; nothing is further from the truth. Psychiatrists and doctors are increasingly diagnosing this illness among all ages in urban as well as in rural India. But very few go out and seek help for it. Experts feel that this is due to a range of reasons; it could stem from a lack of awareness, or for fear of social backlash. It could be as simple as the perception that if you suffer from any form of mental ill-health, you are nuts! At the very least, depressed people find it harder to control social pressures and expectations and don’t like being perceived as incapable of handling their daily lives. Perhaps the biggest challenge is in getting a patient to seek help for depression. Most people simply don’t see it as a medical condition. Depression is just another illness like diabetes or heart disease for which you normally seek medical treatment. Generally people don’t seek treatment thinking that depression is a character flaw. This makes many hide their problems. One must understand that just as there can be problems with your body, there can be problems with your mind, too. Depression brings suffering not only to those who suffer from it but also to those who are close to them. Whatever the cause of the deep sadness, you can’t just “snap out of it”. So there is no reason to feel ashamed to seek professional help for depression. It is critical to recognize the symptoms and seek treatment. Without help and treatment, depression will continue to cause psychological and even physical damage.

However, it is important to know that clinical depression, like any other disease, can be treated. While an untreated depressive episode lasts about six to thirteen months, most treated episodes last about three months. Although adopting a healthy lifestyle including good dietary habits, exercise, relaxation and meditation are very effective to come out of depression, in severe cases, one may initially be asked to go for medication (antidepressants) and counseling or a combination of the two. Antidepressants are usually the first line of treatment for moderate or severe depression. However antidepressants alone are not sufficient for the treatment of depression. Counseling for the purpose of correcting dysfunctional thought patterns and coping abilities is also essential in the treatment, as well as relapse prevention. Counseling involves undergoing Cognitive Behavioural Therapy and/or psychotherapy with a trained psychologist. The psychologist, through the process of counseling, helps you understand how the depression is affecting your mind and your thought process, and also helps you evolve coping strategies. Once you feel better, you will be recommended lifestyle and dietary changes for permanent cure.

It is to be noted that the modern medical system of treating depression with anti-depression drugs only provides temporary relief but drugs often have harmful side-effects and do not remove the causes or prevent its recurrence. The harmful side-effects include gross liver damage, hypersensitivity, insomnia, hallucinations, a confused state, convulsions, a fall in blood pressure which brings on headaches and dizziness, blurred vision, difficulty in inhaling and urine retention. The treatment of depression is highly individualised and primarily based on individual responses to physiological, psychological and social health factors. The most effective plan of action for treatment of depression should consist of adopting positive and healthy lifestyle changes, regulating the diet, exercise, quality sleep, scientific relaxation and meditation. Diet has a profound effect on the mental health of a person. Even a single nutritional deficiency can cause depression in susceptible people. There is no doubt that you are what you eat, not just physically but also emotionally. Experts say what and when you eat defines your mood and behaviour and a poor diet can often lead to depression. All types of depression can be eased by eating a healthy diet and taking good care of yourself physically. If you feel low, focusing on looking after your physical health is a good start on the road “back to psychological health”.

IMPORTANCE OF NUTRITION

          Lack of proper nutrition plays a major role in the onset, severity and the duration of depression. A closer look at the diet of most depressed people shows they aren’t eating enough nutrients. So the first step to beat depression is to address nutritional deficiency. Researchers indicate that food and mood have some interconnection, and the pattern of your diet affects our body both physiologically and psychologically. Right quantity of macronutrients (carbohydrates, proteins and fats/oils) and micronutrients (minerals, vitamins) along with sufficient intake of water support the growth, restoration and overall well-being of the body. On the contrary, the junk food or a poor dietary habit can wreak havoc with the body.

While there is no miracle food that will instantly make you feel better, a diet rich in whole foods – including a wide variety of fruits, vegetables, greens, nuts, seeds, legumes and wholegrain foods and cereals – will certainly benefit your overall wellbeing. And there are some particular nutrients and lifestyle activities that may be connected with depression. Equally, an important part of stabilising emotional health through foods is about how you eat, not just what you eat. In order to keep your blood sugar level stable, it’s important to eat regularly and not skip meals; especially breakfast.

It is well-acknowledged fact that free radicals or damaging molecules are produced in our body as part of multiple physiological functions. These free radicals have a great role in the genesis of many diseases, but it is the brain which is particularly predisposed to the higher risks. Ayurvedic texts refer to these damaging molecules as “ama” and say that though it is difficult to stop the production of free radicals, a good and balanced diet and healthy lifestyle can definitely eliminate or minimize their bad effects.

Antioxidants

          Dietary antioxidants (vitamins A, C and E) or ‘rasayanas’ can battle against the free radicals and many of the foods that are rich in these vitamins can help to counter depression. Vitamin A in the form of beta-carotene (which is converted to vitamin A by the body) is found in carrots, spinach, mustard greens, pumpkin and cabbage. Vitamin C is abundantly present in foods like broccoli, tomatoes, amla, lemons, oranges, guava, dark green leafy vegetables, green pepper, cabbage, grapefruit and kiwi. Vitamin E is found in whole grains, vegetable oils and nuts like almond, walnut and apricot.

B Complex Vitamins

          B complex vitamins are also very important for mental health as they boost energy supply to the brain. Anxiety and depression can often be corrected with B vitamins supplementation along with other dietary modifications. Vitamin B12 is important for good health. It helps maintain healthy nerve cells and red blood cells, and is also needed to make DNA, the genetic material in all cells. Vitamin B12 is bound to the protein in the food and thus can only be obtained through food. Hydrochloric acid in the stomach releases B12 from protein during digestion. Once released, B12 combines with a substance called intrinsic factor (IF) before it is absorbed in the blood stream. Vitamin B12 is available in abundance in animal foods including fish, meat, poultry, eggs, milk and milk products like cheese and curds, which obviously poses a problem for vegetarians and more so for Vegans. Vegetarians can opt for milk and its products. Soya is also a good source. It is also found in green leafy vegetables and salads, but the content is very low. Cereals fortified with B12 are a particularly valuable source for vegetarians. Those who avoid animal protein foods can also take vitamin B12 supplements. Too much of B12 does not cause any harm as B and C vitamins are water soluble and excess passes out through the urine.

Other important B vitamins helpful in depression are : B1, also known as thiamin (found in wholegrains like wheat, legumes, pulses, peas and black beans, watermelon); B3, known as niacin, is important for development of nervous system (found in protein-rich animal foods, fish, milk, eggs, wholegrains, legumes, green leafy vegetables, tomatoes, broccoli, carrots, dates, figs, mushrooms, peanuts); Vitamin B6 (or pyridoxine) works by keeping your brain’s neurotransmitters in balance (found in poultry, liver, meats, navy beans, sweet potatoes, spinach, bananas); B9 (folate or folic acid) alongwith B6 control whether you feel depressed, anxious, or on steady keel (B9 found in most fruits and vegetables, especially spinach, asparagus and avocados) – B9 improves mental ability and enhances the effects of anti-depressants.

Vitamin D

          Vitamin D increases the level of feel good hormone serotonin. Researchers have found that winter depression has a link with decreased level of vitamin D in the body due to lack of sunshine (which is the main source of vitamin D). Therefore vitamin D supplements and exposure to moderate sunlight could help treat the mood disorder. In addition to sun exposure, it is important to take food rich in vitamin D like fish/cod liver oil in moderation only as too much vitamin D can increase the risk of osteoporosis, fortified milk, cheese, butter, curd, soya products, oatmeal, almonds, egg yolk, liver, breakfast cereals fortified with vitamin D, oranges, sweet potatoes, green leafy vegetables.

Minerals

          Adequate intake of minerals (best derived from food) like selenium, iron, zinc, magnesium and calcium will energise your body and strengthen immunity. According to recent research, people who don’t eat enough selenium-rich foods tend to be grumpier than people, who consume selenium-rich foods like seafood, lean meats, poultry, wholegrains, cereals, legumes, beans, mushrooms, broccoli, celery, nuts. Selenium improves mood and lowers anxiety levels.

Iron helps carry oxygen to the tissues including the brain. When iron levels drop, tissues are starved of oxygen, resulting in fatigue, memory loss, poor concentration and depression. So beating the blues might be as easy as eating iron-rich foods if you have iron-deficiency anaemia. Sources of iron include green leafy vegetables like fenugreek, coriander, spinach and mint leaves; cauliflower and turnip greens, sesame seeds, millets, black gram, soya bean, raisins, dates, black currant, strawberries, grapes, figs, dried prunes, fish, poultry, mutton, liver, eggs, wholegrains, legumes, nuts like walnuts and almonds. And it is good idea to top these foods with rich sources of vitamin C as vitamin C enhances the absorption of iron in the food.

Zinc is an antioxidant and helps clear the body of free radicals and toxins. It boosts the immune system, helps produce energy from other nutrients and improves the effect of antidepressants. Zinc is found in nuts, seeds, wholegrains, legumes, cereals, milk, non-vegetarian food, mushrooms, soya beans, sea foods.

Magnesium is vital for keeping nerves relaxed and normally balanced. It aids in fighting depression and nervousness. It is also required for muscle relaxation and contraction, nerve conduction, toning of blood vessels and for metabolism of carbohydrates. Magnesium is found in soya, almonds, cashew nuts, peanuts, wholegrains, legumes, brown rice/wild rice, dairy products, seafood, egg yolk, sunflower/sesame seeds, green leafy vegetables, sweet corn, potato skins, aubergines, carrots, garlic, onions, citrus fruits, apples, figs, bananas.

Not only does calcium aid in bone formation, it also plays a role in muscle and heart contractions and preventing blood clotting and nervousness. It helps send nerve messages and may steady or lower blood pressure. Vitamin D and lactose enhance calcium absorption, whereas anti-nutrients (phytates and oxalates) in cereals and vegetables such as spinach/beetroot can interfere with its optimum absorption.

 

Carbohydrates

          Carbohydrates are essential food for the brain, nervous system, attitude and mood. Carb-rich diet appears to work by raising the level of tryptophan in your brain. Tryptophan is the amino acid your body needs to make serotonin, the “happy” neurotransmitter associated with overall well-being and mood boosting. It is important to remember that not all carbohydrates are equally beneficial. Nutritionally speaking, “complex carbohydrates” are best as they will save you from stress and boost your levels of vitamins, minerals and fibre. Main sources of complex carbohydrates include wholegrains, whole legumes, whole pulses, whole beans, brown-rice, vegetables and less sweet fruits. Complex carbohydrates are digested slowly and as such keep the energy and blood sugar levels stable and have a lasting effect on the brain rather than “simple carbohydrates” that provide only temporary relief. Simple carbohydrates include full-fat milk, more sweet fruits and fibre-less refined foods like sugars and starches.

Proteins

          As for proteins, when the diet lacks in amino-acids (building blocks of proteins) production of feel good neurotransmitters like dopamine and serotonin, associated with good mood, get suppressed. To ensure a balance of these chemicals, eat moderate amounts of protein-rich foods like dairy products, fish, nuts/seeds, eggs, soya beans, whole legumes and pulses with carbohydrate rich foods. Protein should make up no more than about 10-15% of the daily intake for adequate nutrition. Although protein is vital for our health and well-being, eating more than the needed amount is not good for your liver and the kidneys as the body can’t store the protein it does not immediately need. Instead the liver converts excess protein into glucose and toxins, which increase your risk of poor health and unnecessary weight gain.

 

Oils and Fats

          The membranes of the brain cells contain a high concentration of Omega-3 and much less of Omega-6 essential fatty acids (EFAs). People who do not get enough Omega-3 in their diet may be at an increased risk of depression. There has been strong evidence that dietary Omega-3 EFAs play a major role in brain function and can help drive away depression. They may even boost your mood.

Omega-3 EFAs – called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – found in oily deep sea fatty fish like tuna, salmon, mackerel, herring – eaten 2-3 times a week are most effective in relieving depression. A Harvard doctor found that fish oil capsules helped people with bipolar disorder or manic depression. He observed that fish Omega-3 may slow down neurons in your brain, much like the drug Lithium which is used to treat manic depression. Another research group from England suggest that there is evidence that EPA can even help treat people with schizophrenia, a serious mental illness that can cause delusions, hallucinations and disorganized behaviour. Some experts opine that Omega-3 in fish fights depression because neurotransmitters, that carry messages from cell to cell, have an easier time wiggling through fat membranes made of Omega-3 than any other kind of fat. This means your brain’s important messages get delivered. Omega-3 EFAs have also a beneficial effect on serotonin levels, one of your brain’s good messengers. Most anti-depressant drugs, including Prozac, raise brain levels of serotonin. You might be doing the same thing by eating oily fish and other Omega-3 rich foods. If you can’t eat fish, get Omega-3s from nuts/seeds like walnuts and flaxseeds, olive and canola oils (not soya or corn oils which contain too much Omega-6 and less of Omega-3), collard, turnip and mustard greens, dark green leafy vegetables like spinach, arugula, kale, Swiss chard and avocados. Remember though, the Omega-3 in these plant foods is in the form of alpha-linolenic acid, which the brain can convert to DHA only in small amounts. To get the good stuff your brain prefers – the preformed DHA and EPA – you still need to eat fish if you can.

Whether you are depressed or not, work more Omega-3 into your diet and cut down on Omega-6. Not that Omega-6 is bad, but too much leads to excess signaling in your brain. Fortunately Omega-3 can help stop the crazy antics of Omega-6 and bring things back to normal. So, what type of fat you eat determines how your brain works. Moreover your food determines your mood. Just by getting more Omega-3 and less Omega-6 into your diet, you can easily put your brain and your spirits, in high gear.

Just as important to your fatty acid balance of Omega-3 and Omega-6, you should not eat any transfat (fully or partially hydrogenated oil). The following are some of the transfat-rich foods which should be avoided at all costs: –

Deep fried foods such as savoury snacks, bhujia, samosas, pakoras, papars; chhole bhature; noodles; French fries; potato crisps; pizzas; humburgers; beef burgers; vegeburgers; patties; Indian sweets; pies; doughnuts; bakery products such as biscuits, cakes, pasteries, brownies, short breads, crackers, bread, energy bars; spreads and dressings like margarines, peanut butter, dips, gravy mixes, non-dairy creamers, salad dressings, mayonnaise; ice creams (except home-made); some frozen foods and breakfast cereals; horlicks; ovaltine; complan; microwave popcorns, breaded fish, instant soups etc. etc.

Herbs

          Ayurveda considers that herbs have identical properties to those of food items and many of the psychotropic herbs can be taken as supplements to counter depression. Ashwagandha, jatamansi, shankhpushpi, brahmi, rose petals, cardamom, onions, garlic, ginger, turmeric, basil (tulsi), mint, caraway seeds (ajwain), black pepper and asparagus are some of the simple and yet very effective herbs which can strengthen the brain and leave a soothing effect on the irritated nerves to give a feeling of wellbeing to a depressive patient. Many patients of mild depression can try certain home remedies and feel better. For example, taking 20-30 rose petals and boiling these in a glass of water can make a unique drink to handle the low mood problem. A brew prepared after boiling tulsi leaves and cardamom together is also a very effective home remedy for depression.

Chocolate

          While some drugs are prescribed to elevate feel good hormones by blocking or inactivation of these hormones, chocolate also causes the release of same feel-good hormones like serotonin, endorphin and dopamine. So you can treat yourself to 3-4 pieces of dark chocolate (containing 50-70% cocoa) a day if you are feeling low. However, because of the mood-boosting effect of chocolate, people start craving the good feeling and can become addicted, much in the same way people can become addicted to caffeine and nicotine. 

Food And Drinks To Be Avoided

          The diet of persons suffering from depression should completely exclude tobacco, deep-fried foods, transfats including margarine, fizzy drinks like colas; artificial sweeteners, stale and packaged foods, strong spices, black/white grams, white rice, sugar, all refined white flour products, food colourings, chemical additives, alcohol and caffeine. Alcohol is a depressant. It is the last thing you need if you are depressed. Alcohol interferes with the proper absorption of nutrients from food and adversely affects the mood and motivation of a patient. Drinks (tea, coffee) and foods containing caffeine may uplift the mood to an extent but cause disturbance to many people in late hours. So avoid alcohol, caffeine and drugs as these reduce sleep quality.

Avoid Emotional Eating

          Often in times of stress, people’s good intentions about healthy food go out of the window and they snack on whatever comes to hand, skip meals, and generally don’t pay much attention to what they are eating. So before you take that bite, have you thought about why you are eating? There are a whole host of reasons, aside from hunger, that prompt people to eat – boredom, sadness, nervousness, anxiety, stress, even happiness. But if you look at what these things have in common, it is that they are emotions and not hunger signals of your body’s need for nourishment.

DIET AND LIFESTYLE GUIDELINES FOR A

HEALTHY & DISEASE-FREE LIFE

          These guidelines are annexed at the end and should be read regularly and adopted as far as possible.

ADOPT HEALTHY LIFESTYLE

Be Socially Active

          No matter how much you might feel like shutting the door on the world, try to stay socially active. Joining a kind of therapy group and discussing your problems with others could make a difference. Talk with your spouse or other loved ones. Spend quality time with family and friends and do what makes you happy. Social activities such as chatting, joining a support group, exercise, dancing, painting, sports, hobbies, meditation, relaxation techniques like deep breathing and pranayam can do wonders towards healing a stressed out and busy mind and might help you feel better. Helping others with their problems is another way to relieve your depression. Caring for pets helps fight depression, manage stress and lower blood pressure. 

Ventilate Feelings

          It is a common misconception that depression happens because one is too emotionally expressive, and instead one must have the strength and willpower to suffer in silence rather than be dramatic or attention seeking about it. However, ventilating one’s thoughts and feelings provides a sense of catharsis, an integral part of depression treatment. The disorder brings with it feelings of loneliness and hopelessness. These feelings can be mitigated by sharing with a loved one. Talking about depression can also help, as family and friends recognize symptoms and help in seeking medical attention for it.

Family Support Is Essential

          Spouse and/or family support is a key factor in the recovery of a depressed person. It is, therefore, important to “be there” for the patient, and to listen to and understand his/her thoughts and feelings. We should never negate the experience or the suffering of a depressed person. Living with a person suffering from any mental illness can often be a challenging and frustrating experience. You should understand that the patient is not behaving in a certain way out of choice, and just like any medical illness, he/she is unable to “snap out of it.” Besides feeling alone and misunderstood, we must realize that the patient due to the very nature of the disease, experience a lack of energy, motivation and a sense of helplessness. So the patient needs a lot of sympathy and support at all times.

Let Elderly not Retire into Depression

          For the elderly, to prevent being depressed, regular exercise, reaching out to others of same age, socialising with loved ones, seven to nine hours of sleep everyday, healthy diet, indulging in pastimes that bring joy and laughter, helping others, learning new skills and taking care of a pet are the best remedies. We have to make children’s bond with their grandparents stronger rather than shunning the elderly. Let us join hands to promote a society in which elderly are respected and connected with families, as we will also enter the same arena one day.

Bury the Worry

          Worrying is one of the mind’s biggest time robbers. It creates so much clutter in your mind that you can’t think clearly about anything. Find a pigeon-hole deep in the recesses of your mind, where you can file away your worries. As you worry about the past or the future, you are wasting valuable energy which you could use much more productively. When you do find yourself worrying, consider an alternative way of thinking about the situation and change the thought. Redress the balance by remembering what has worked in your life around the worrying issue or accept that it is happening and that worrying won’t change it. What can you do? If there is anything you can do, work out what and how, and do it. If nothing, think what you might do differently next time and how you are going to move on. Take on the Buddhist mantra: “Just for today, I will not worry or get angry.”

Be Active and Exercise Regularly

          Clinical research has shown that regular cardiovascular (vigorous) exercise can help reduce the symptoms of depression and also make it less likely for you to get depressed if you are otherwise fit and healthy. The depressive mood can be overcome by activity. Those who are depressive will forget their misery by doing something. They should turn away from themselves and consider others. At home they can take to decorating, repairing or constructing something new. The pleasure of achievement overcomes the distress of misery. Also join a fitness programme at the local gym or take an aerobic class (spinning, kickboxing, bollywood dancing). Anything that gets your moving is useful.

Exercise not only keeps the body physically and mentally fit but also provides recreation and mental relaxation. It is nature’s best tranquiliser. According to Dr. Robert Brown, a clinical associate professor at the University of Virginia School of Medicine, “Exercise produces chemical and psychological changes that improve your mental health. It changes the levels of hormones in blood and may elevate your beta-endorphins (mood-boosting brain chemicals). Exercise may also improve the function of the autonomous nervous system.”

Exercise also gives a feeling of accomplishment and thus reduces the sense of helplessness. Some form of active exercise, must be undertaken 3-5 times a week for at least 30 minutes at a regular hour. To be really useful, exercise should be taken in such a manner as to bring into action all the muscles of the body in a natural way. Walking is one such exercise. It is, however, so gentle in character that one must walk several kilometers in a brisk manner to constitute a fair amount of exercise. Make sure that during exercise you get out of breath to benefit from the release of endorphins, the brain’s natural feel-good hormones.

Light Therapy

          Lack of exposure to sunlight can cause a depressive state called seasonal affective disorder (SAD). For SAD, there are effective treatments involving light therapy in which you sit for about 20 minutes a day in front of a light box emitting light at a similar frequency to sunlight.

Do Yogic Relaxation

          The patient must gain control over his nervous system and channelise his mental and emotional activities into restful harmonious vibrations. This can be achieved by ensuring sufficient rest and sleep under right conditions. He must also learn the art of scientific relaxation which will go a long way in curing depression. Relaxation enables the muscles to work more efficiently and eliminates fatigue by promoting venous blood circulation throughout the body. The best method of relaxation is to practice shavasana or the “dead body pose”. This asana helps bring down high blood pressure, and relieves the mind, particularly, for those who are depressed or those who are engaged in excessive mental activity.

          Practice Shavasana (Dead Body Pose) – Lie flat on your back, feet comfortably apart, arms and hands extended, arms and hands extended about 6 inches from the body and parallel with the body. Begin by consciously and gradually and mindfully relaxing every part and each muscle of the body: feet, legs, calves, knees, thighs, abdomen, hips, back, hands, arms, chest, shoulders, neck, head and face. Relax yourself completely feeling as if your whole body is lifeless. Now concentrate your mind on breathing rhythmically as slowly and effortlessly as possible. This will create a state of complete relaxation. Remain motionless in this position, relinquishing all responsibilities and worries for 10-15 minutes or discontinue the exercise when your legs go numb.

Other Yogic asanas such as vakrasana, bhujangasana, shalabhasana, halasana, paschimottanasana, sarvangasana and shavasana and pranayamas like kapalbhati, anuloma–viloma and bhastrika are highly beneficial in the treatment of depression.

Adopt Deep Breathing Habits

          Two main functions of the lungs are (i) to take in oxygen from the air you breathe into all the cells of the body through the medium of blood; and (ii) to get rid of the waste product – carbon dioxide and toxins – when you breathe out. The normal tendency by all of us is to breathe in and out mostly and quickly from the upper part of the chest rather than the whole chest down to the abdomen. One should normally breathe in deeply by pushing the air into the abdomen and thus swelling the abdomen for maximum oxygenation of the blood. Deep abdominal breathing promotes relaxation of all the muscles and cells of the body.

          Exercise for Deep Abdominal Breathing – While lying down, place one hand on your abdomen, the other on your chest. While relaxing your abdominal muscles, breathe in deeply and slowly through your nose, so that the hand on your abdomen moves up more than the one on your chest. (Once you have mastered that, you can further deepen your breathing by expanding your chest also right after you have first expanded your abdomen). Then exhale slowly and completely through rounded lips so that it takes twice as long to breathe out as it takes to breathe in. Do this exercise for 10-15 times two to three times a day. Further, after a few days, try to make abdominal breathing, without extending exhalation, a regular habit.

Get Good Quality Sleep

          Sleep is prescribed by Nature, good quality sleep improves your defence mechanism and plays a vital part in preventing and curing depression. Maintain regular sleeping and waking habits and make sure that adults get 7-8 hours good quality sleep every night in a totally dark room without any light contamination. Children need much more sleep and older people less. Avoid sleeping during the day except for 15-20 minutes: that too if your body needs it for relaxation. Sleep deprivation increases the risk of unhealthy eating, leading to weight gain and other complications including depression.

Practice Meditation

          The term meditation describes a variety of techniques that involve quieting the mind and relaxing the body by focusing all the mental faculties, without cessation, on an object, word or sensation and ignoring interrupting thoughts. All types of meditation involve regular sessions – ideally for 20 minutes or more each day – in which you spend uninterrupted time calmly becoming aware of your thoughts and distancing yourself from those thoughts. You may notice the voice in your head, but you work to detach from it and not react to it, focusing instead on your breathing, a scenery or a word (Om or Waheguru) on brief prayer or your physical sensations. The process has been aptly described as “thinking about not-thinking”. Regularity of time, place and practice are very important in meditation. The regularity conditions the mind to slowing down its activities with a minimum delay. The most effective times are early dawn and dusk, when the atmosphere is serene and peaceful.

A number of scientific investigations have provided evidence that the regular practice of meditation can improve mental and physical health, mood and cognitive functioning. Meditation can help diminish a person’s susceptibility and responsiveness to stress, lower levels of the stress hormone cortisol, and reduce tension and anxiety. Research has shown that hormones and other biochemical compounds in the blood, indicative of stress, tend to decrease during meditative practice. These changes also stabilise over time, so that a person is actually less stressed biochemically during daily activity. Meditation will help create an amount of balance in the nervous system. This would enable the glands to return to a correct state of hormonal balance and thereby overcome the feeling of depression. 

Discover the Healing Power of Music Therapy

          Like meditation, music too has a transquilising effect on the body. Belief in the curative and healing power of music has existed in India since ages. Seeing the advantages, it has over the Western psychotherapy, psychiatrists have stressed the need to adopt and accept music therapy to bring about positive changes in lowering anxiety, muscle tension, blood pressure and in soothing aches and pains. It is believed that music stimulates the pituitary gland, whose secretions improves the nervous system and the flow of blood.

Now, it is medically proven fact that music has a way of healing and calming frayed nerves, weary minds and fatigued bodies. It restores, maintains and improves emotional, psychological and physiological well-being. A new study (2010) from McGill University has revealed that listening to music releases dopamine hormone, a neurotransmitter in the brain important for more tangible pleasures associated with great food, drugs and sex. Music reduces the level of harmful cortisone hormone which gets elevated when a person is under stress.

Ambient or “easy listening” music does not only help us to distress, it also benefits us physically by regulating our breathing and easing muscle tension. Listening to music has also a positive effect on respiration and blood pressure. Listening to music helps control negative aspects of our personalities like worry, bias and anger. Music is capable of improving happiness, peace, health and concentration. Whether it is classical, folk, Western, popular or film music, it is a fact, music helps us to stay happy, recover injuries, come out of setbacks much easily than with any other tried and tested measure.

Beautiful and slow meditative music makes us feel good because it is harmonious, while discordant noises (like that of traffic) leave us agitated. When we listen to a particular music sound, the frequency of its vibrations envelop our bodies (like bathing in music), enhancing our emotional well-being. Music therapy is now widely used in many hospitals and clinics throughout the world to elevate the mood, to allay doubts and fears of patients and treat pain, stress, anxiety and thus help them deal with depression. Soulful melodies go a long way in hastening the recovery process. Music therapy stimulates positive vibrations in the nerves of listeners and therefore brings about a sense of mental well-being.

Good music is a tonic for the mind and spirits. So bring music into your life. Listen to music while getting ready for work, doing other household chores or while driving to and from your place of work. All you have to do is to push “play” and feel fresh throughout the day.

The Magic of Massage

          With everyone reeling under work pressure, there is hardly any time left to relax. Hectic activities not only take its toll on body but also leave people haggard and drained out. To cope with the stress, people are now looking forward to alternative therapies and relaxing techniques. One of the oldest and most widely used holistic therapies is massage. From improving the blood circulation to removing the toxins, massage has caught the fancy of middle and upper-class people. Massage therapy can aid not just aches and pains but also conditions like insomnia, headaches and stress related problems including depression. Massage improves the lymph drainage system, detoxifies the liver, improves organ and muscular function, raises the efficiency of the immune system, improves mobility, reduces the negative effects both physically and psychologically of stress and above all provides food for the soul. An expert says, massage increases the capacity of clear thinking. Touch is important, and many problems arising with children today are down to lack of physical touch.

The ideal atmosphere for the massage is light music, dim lights, warm room temperature, fragrance and the most important is privacy. With its history rooted in many different societies, massage has developed into many different forms, a few of which are: –

(i)           Swedish massage – This massage uses both light and deeper massage movements including stroking, kneading and percussive actions to manipulate the skin, muscles and joints. It can help ease muscle and joint tension, improve flexibility, increase circulation and promote relaxation and healing.

(ii)         Aromatherapy massage – This combines gentle relaxing massage movements with the therapeutic qualities of essential oils. Very pleasant and relaxing.

(iii)       Shiatsu massage – This can be described as a form of oriental physiotherapy based on the same holistic principles as acupuncture. It incorporates stretches, joint mobilization, pressure and touch that initiates deep relaxation.

(iv)        Indian head massage – This is a massage (called Champi in India) of the head/scalp, neck, face, ears, shoulders, upper back and upper arms, with the client sitting in a chair. It is very destressing and relaxing treatment that can melt away muscular tension in these areas.

(v)         La Stone massage – This unique massage is performed with warm stones and is very relaxing and soothing.

Laughter, the Best Medicine for Healthy Living

          Reader’s Digest Slogan – “Laughter is the Best Medicine” – is more than true, after all. If not a panacea for all ailments, it is certainly a good preventative measure that also makes you feel great. Research, the world over, has proved that health and happiness go hand in hand. Humour and positive attitude to life is health – the happier you are, the healthier you will be. You need to laugh enough naturally or as learned behaviour to release natural pain killers and feel-good hormones (endorphins) and to reduce stress hormone cortisol levels to stay healthy. Laughter also bolsters your immune system. Researchers have proved that energetic, happy and relaxed people are less likely to catch a cold than those who are depressed, angry and nervous. The fun frolic and childish attitude generated by laughter not only reduces inhibitions but also curtails tensions.

According to Osho, “laughter is spiritual and a prayer. In laughter, the noise of the mind stops for a few precious moments, allowing us to experience mindlessness or meditation, however, fleetingly. Laughter is the highest religious quality; and seriousness a sickening of the soul. Unburden yourself with laughter.”

A study has shown that a toddler, on average, laughs dozens of times a day as compared to a few times for adults. This is a shame because laughter has numerous physiological, psychological and therapeutic benefits. Positive emotions like laughter put a new life into body’s healing mechanism and make it stronger and resilient. When we laugh together, it can bind us closer together instead of pulling apart and thus connect socially: our work, marriage and families all need humour and light moments. So why not double or treble your laughs or even more a day! It does not cost anything.

    DIET AND LIFESTYLE GUIDELINES FOR A HEALTHY & DISEASE-FREE LIFE

There is no “best” or “ideal” diet and no “good or “bad” foods so long as you stick to natural sources and adopt an active and healthy lifestyle. Moderation, variety and balance are the keys to healthy eating. Also, food is more than the nutrition it provides – it is also a part of the way we enjoy and celebrate life. The following Guidelines have been prepared accordingly:-

DIET GUIDELINES

(i)                Cultivate Healthy Eating with Natural Foods – Discard unhealthy eating habits. Fortify your immune system by consuming Natural Foods and by doing regular physical exercise.

(ii)              You are What You Eat – Don’t live to eat but eat to live a disease-free life as ordained by NATURE. Let food be thy medicine as ordained 3000 years ago by Hippocrates, father of modern medicine.

(iii)             Look after Your Digestive System – Eat less in moderation and more often i.e. have 7-8 small nutritious meals and snacks (say every 2-2½ hours) instead of 2-3 large heavy meals a day. Don’t ever overeat and chew the food to a creamy state with digestive saliva containing enzymes before swallowing.

(iv)             Eat More Fruits and Vegetables – Include a liberal quantity of fresh seasonal  and regional fruits, raw or steamed vegetables and salads in your daily diet to fulfill 50-60% of your daily energy requirements.

(v)              Eat More Sprouts and Fibre – Eat wholegrain cereals and pulses, preferably sprouted, for optimum fibre and nutrition as minerals and vitamins are attached to the bran and they increase manifold on sprouting.

(vi)             Eat Nuts and Seeds – Consume a handful of nuts like almonds, wallnuts and seeds like pumpkin, flax and sesame regularly 5-6 times a week.

(vii)            Eat Carminative and Digestive Herbs and Spices – Include ginger, garlic, onions, green chillies, cumin seeds (jeera), fennel (saunf), aesphotida (hing), black pepper, caraway seeds (ajwain), turmeric (haldi), cardamom (elaichi), basil (tulsi), mint (pudina), curry leaves (curhi patta) in your diet and cooking.

Cook Vegetables Conservatively – Do not cook vegetables in lots of oil. Freshly cut and prepared vegetables should be steamed, lightly sauted or slowly stewed or stir-fried or baked but not deep-fried and overcooked at all to preserve minerals, vitamins and enzymes. Vegetables should be washed before cutting into pieces. Washing cut vegetables will leach most of the water-soluble vitamins (B group and C) into water.

(viii)           Never skip Breakfast – Eat a fruit instead of tea or coffee within 15-20 minutes of waking followed by a nutritious breakfast and green tea (preferably without milk and sugar) later.

(ix)             Eat Light Dinner – Have your light meal or snack 2-2½ hours before hitting the bed.

(x)              Don’t get dehydrated – Drink at least 2-2½ litres (more if you exercise, are overweight and in hot weather) of water at regular intervals. If just too boring, add lemon wedges or mint leaves for flavour in the jug of water.

(xi)             Avoid Drinking Water with Meals – Drink water about an hour before or after meals to avoid diluting the digestive juices.

(xii)            Don’t follow Fad Diets – These diets don’t include all the food groups and nutrients and these never work in the longterm. Mantra is to simply eat healthy.

(xiii)           Avoid the Three White Poisons –  Excessive intake of Sugar, Salt and Starch (Maida) and their products should be avoided as far as possible.

(xiv)           Totally eliminate Junk Food from Your Diet – Avoid fat-rich, refined, processed and fried junk foods like burgers, noodles, pizzas and beverages like colas and fizzy drinks laden with harmful chemical additives and preservatives.

(xv)            Detox Yourself – Go on a detoxification diet only of fruits and vegetables and their juices to get rid of toxins after every two weeks. 

LIFESTYLE GUIDELINES

(xvii)         Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity – WHO.

(xviii)        Every human being is the Author of his own health or disease – Gautam Buddha.

(xix)          To ensure Good Health; eat light, breathe deeply, live moderately, cultivate cheerfulness and maintain an interest in life – William Londen.

(xx)            Modify Your Lifestyle – If you are not willing to sit down and change the way you live each day to include exercise, healthy eating and time to enjoy and nurture yourself with some fun, laughter, relaxation and adequate sleep, then it is very difficult to stay healthy and fight lifestyle diseases like cancer, diabetes, high blood pressure and raised cholesterol levels.

(xxi)          Maintain Healthy Weight – To combat lifestyle diseases, it is absolutely essential to maintain healthy weight through healthy diet, regular physical exercise and rest/relaxation.

(xxii)         Say Goodbye to Sedentary Lifestyle – Lead an active life, keep fidgeting, do regular exercise and participate in social work to help others.

(xxiii)        Have Regular Health Checkups – Maintain normal cholesterol, blood sugar and blood pressure levels through Naturo-Food Therapy and not by medication.

(xxiv)        Look after Your Digestive System – According to Ayurveda, mere nutrition without proper digestion is meaningless.

(xxv)         Reduce Stress – Though occasionally stress is not bad for health but excessive stress over long periods needs to be kept manageable through regular physical, yogic and deep breathing exercises and other relaxation techniques like meditation.

(xxvi)        Get Quality Sleep – Sleep is prescribed by Nature. Good sleep improves your defence mechanism. Make sure adults get 7-8 hours of good quality sleep to rejuvenate the body in totally dark room. Melatonin, the hormone that stimulates sleep and suppresses abnormal cancer cell development is secreted by the pineal gland in the darkness at night.

(xxvii)      Quit Smoking – Tobacco smoke is a very potent toxin (poison) responsible for lung and other cancers and many other diseases and disorders.

(xxviii)     Love Yourself – You are the only one of your kind in the world. You must feel good about yourself. Love, adore, cherrish and celebrate your own body. Good health begins with loving yourself.

(xxix)        Banish Negative Emotions – Learn to let go of negative emotions such as anger, guilt, anxiety, fear, unforgiveness, hostility, bitterness and insecurity connected with longstanding issues that can’t be resolved.

(xxx)         Bury the Past – Realise your dreams, goals, loves and being. Be the person you always wanted to be with happy memories devoid of resentment and sadness for past events hurting the most.

(xxxi)        Live the Present – You can’t change the Past (it has gone and will never come back), but you can ruin a perfect Present by unnecessarily worrying about the Future which is unknowable. So enjoy and savour the Present.

(xxxii)      Don’t despair and don’t feel Hopeless – A bout of depression can wreak havoc with the immune system. By remaining cheerful you can boost it. Despair and hopelessness raise the risk of heart attacks and cancer, thereby shortening life. Joy and fulfillment keep us healthy and extend life.

(xxxiii)     Be Positive and Optimistic – Above all, patients and even healthy persons should make every effort to develop a positive, optimistic and cheerful attitude in their thinking and have faith in themselves that they can achieve a healthy body and mind. 

SKINCARE

(xxxiv)     Good health and physical fitness are imperative for radiant skin – In addition to the effects of the ageing process, you have a cocktail of other causative factors for premature ageing of the facial and body skin. These include excessive exposure to sunlight, unhealthy wrong diet, lack of physical exercise, harmful effects of beauty products, dehydration, sedentary lifestyle and inadequate relaxation and sleep.

(xxxv)      Avoid Excessive Sun Exposure – The harmful ultraviolet rays (UVA & UVB) which cause wrinkling are strongest between 1000 and 1600 hours. Use an umbrella but avoid sun creams.

(xxxvi)     Avoid Cosmetic Creams, Lotions, Peels and Anti-Wrinkle Jabs – There is no concrete scientific evidence to suggest that the expensive cosmetics work but they sometimes can cause irreversible damage to the skin.

(xxxvii)    Avoid Hot Baths and Showers – Instead have warm bath or shower followed by thorough rinsing by cold water to tighten the facial and body muscles.

(xxxviii)  Exfoliate the Skin – Rub your skin with a long soft brush to remove dead cells and grime before bath or shower to open up the pores for the skin to breathe.

BENEFICIAL ANTI-DISEASE FOODS

Cruciferous Vegetables (Brassicas) – Including organic broccoli, cabbage, cauliflower, Brussel sprouts, kale, mustard greens, collard greens, watercress, turnips, radishes, kohlrabi (gath gobhi).

Dark Green Leafy Vegetables – Including organic spinach, fenugreek (methi), amarnath (chulai), bathu, turnip/beet/radish leaves, romaine lettuce, watercress, kale, parsley.

Other Vegetables – Including organic carrots, tomatoes (cooked to get more lycopene), beetroot, squash, cucumber, asparagus, potatoes and sweet potatoes with skin, pumpkins, certain mushrooms like shitake, maitake, enoki, crimini, portabello, oyster mushrooms, thistle oyster mushrooms and trametes (coriolus). Barley and wheatgrass juice. Brightly coloured vegetables, seaweeds.

Carminative and Digestive Herbs and Spices – Including turmeric, cinnamon, black pepper, garlic, ginger, onions, shallots, lemons/limes, Indian gooseberry (amla), triphla powder, olives, aloevera, fennel (saunf), green chillies in moderation, mint, basil (tulsi), karhi patta, liquorice (mulathi), leeks, chives, parsley, celery, rosemary, oregano, marjoran, thyme, alfalfa, honey. Notes: (i) To be assimilated in the body, turmeric must be mixed with freshly ground black pepper. Ideally it must also be dissolved in olive or canola oil. (ii) Peeled, chopped or crushed garlic should be left for 10 minutes before eating to release the healthy compounds.

Berries – Blueberries, blackberries, blackcurrents, strawberries, cranberries, raspberries, cherries. Note : Berries can be frozen as they retain the nutrients.

Citrus Fruits – Including oranges, grapefruits, tangerines, lemons, sweet limes (mausamies), pineapples.

Other Fruits – Including apples, apricots, pears, avocados, guava, plums, kiwi, figs, grapes especially red, fresh dates, peaches, jamun, mulberry (shahtoot), papaya, watermelon, bananas, pomegranate.

Nuts and Seeds – Including almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, sesame seeds, flaxseeds, (alsi), fenugreek seeds (methi), mustard seeds.

Wholegrain Sprouts – Wheat, corn, millets, pulses especially moong, beans especially soya, peas, oats, barley, brown rice. Make chapaties with sourdough (fermented) whole wheat flour.

Oil/Fats – Saturated animal fats such as purified butter (ghee); monounsaturated fats such as olive and canola oils; and polyunsaturated fats such as rice bran and groundnut oils should be consumed in moderation only in the ratio of 1:1:1. Olive oil and canola oil containing more of beneficial Omega-3 essentially fattty acids (EFAs) should be preferred over polyunsaturated oils (like sunflower and corn oils) which have more of inflammation promoting Omega-6 EFAs.

Probiotics – Yoghurt, cheese, whey, butter milk, soya yoghurt and other fermented foods like idli, dhokla, chapaties made from fermented dough, vadas and uttpam.

Seafood – Oily, preferably, fresh water fish, salmon, shellfish, mackerels, sardines including tinned sardines in olive oil, cod liver oil.

Animal Food – Lean meat, skimmed milk and whey from animals fed on organic grass, free-range eggs and poultry. All in moderation only.

Water – Consume 2-2½ litres of water (more if you are overweight, do exercise and in hot weather) inbetween (not with) meals.

Fibre/Bran – Consume fruits, vegetables and wholegrains with skin as far as possible as minerals and vitamins are attached to the bran (skin).

Raw Food – Consume more of raw vegetables and salads as enzymes are destroyed with overcooking. Vegetables may be lightly sauted, steamed or stir-fried if desirable. Use only home-made dressing made with crushed garlic, fruit vinegar (not synthetic), fresh lemon juice, olive oil and a bit of sea salt.

Other Foods – Green tea with antioxidant properties in moderation, red wine in moderation, dark chocolate containing more than 70% cocoa in moderation.

HARMFUL JUNK FOODS TO AVOID 

Fat/oil-rich, fried, refined and processed junk foods; foods made with hydrogenated or partially hydrogenated oils (transfats); margarine which is made from harmful Omega-6-rich oils like sunflower; sugar, salt and starch (maida) – the so called “Three White Poisons”; polished rice; alcohol; coffee; smoking; all tinned and ready packed foods, beverages and fruit juices with harmful chemical additives. Avoid meat and other products from animals which are reared on inorganic farms using insecticides, pesticides and fed hormones and other chemical substances. Notes : (i) Avoid frying, roasting, grilling, microwaving and barbequing; (ii) Meat cooked at high temperatures produces chemicals called heterocyclic amines (HCA) that induce carcinogens. Remember to trim the burnt parts of meat and other foods and avoid smoked fish; (iii) Avoid using deodorants, antiperspirants, cosmetics, shampoos, hair dyes, nail polish, sunscreens, perfumes; household chemical cleaners; (iv) Air out dry cleaned clothes in fresh air for several hours before wearing; (v) Don’t use plastic containers for grain and food storage, use glass or ceramic ware; (vi) Don’t use teflon coated pans, instead use stainless steel or cast iron pans for cooking. Cast iron pans will greatly enhance absorption of iron from food. 

ACIDIC AND ALKALINE FOODS

The acid/alkaline balance of food is extremely important for our well-being. Human blood of a healthy person is basically alkaline with PH value of about 7.5 or put simply, the blood is about 80% alkaline and about 20% acidic.  So to remain healthy and free of all kinds of ailments, we should aim to consume 80% alkaline foods and no more than 20% of acidic foods.

Alkaline Foods  —  Almost all fresh fruits (even sour fruits like oranges, lemons, pineapples become alkaline during digestion); almost all fresh and raw or streamed vegetables (including green leafy vegetables and salads); pulpy smoothies of fruits and vegetables; soaked dry fruits, raisins and wholegrain sprouts are extremely beneficial for disease-free life.  Unboiled milk, cottage cheese, soured dairy  products, buckwheat; corn; chestnuts; fresh lima beans; millets; Brazil nuts; almonds; maple syrup; molasses and honey are also alkaline in nature.

Acidic Foods  —  All fat/oil-rich, refined, fried and processed junk foods like pastas, burgers, pizzas, samosas, pakoras; savoury snacks like namkeens and potato chips/crisps; all tinned and ready packed foods, beverages and fruit juices with harmful chemical additives, preservatives, colourings and flavour enhancers; transfat-rich foods such as ready meals, noodles, biscuits; fizzy drinks and colas; sweets and confectionery made from milk and starch such as Indian mithai, cakes, pasteries and icecreams animal derived foods such as non-vegetarian food, eggs, seafood, butter, ghee, cheese, paneer, lard and boiled milk; caffeinated drinks like coffee, cocoa, tea, chocolate; unsprouted grains such as wheat, rice, barley, beans, pulses; oats, nuts (except almonds) asparagus; Brussel sprouts; mustard; olives; peppers; dried coconuts; canned and unsoaked dried fruits; bread; breakfast cereals; sugar; refined flour (maida); nicotine; medicines aspirin and drugs; vinegar, alcohol.

Note:   Raw fruits and all foods with added sugar are acidic.

Santokh Singh Parmar

Naturo-Food Therapist & Lifestyle Consultant

Mobile: +91(0) 9815922330

Websites: www.naturofoodtherapy.org & www.foodtherapy.org

July 2011

Note: The above information and advice and indicative remedies are not a substitute for the advice, your doctor or naturo-food therapist may give you based on his/her knowledge of yourself.