Does anyone find that there are any specific dietary triggers that affect their mood?

Hello Dr Bailey, I would be really interested in knowing what food could help my mood.  My wife left me a few years ago which I got over when I met someone else but we have now split too and I feel very low. I don’t want to go to my doctor again or take antidepressants again but want to do anything to feel better myself. Will

Hi Will,

I think that most people would be surprised at just how much some simple changes in their diet can affect their mood.  The TYPE of protein, carbohydrate and fat that we eat is incredibly important, and if we are not eating the right foods, this can impact negatively on how we feel, both physically and emotionally.  I have written a a self-help pack for depression sufferers that outlines some changes that you can make to your diet, and some safe nutrient supplements that are known scientifically to help in alleviating the symptoms of depression.  It’s available to download free from:

http://igennus-hn.com/health-benefits/omega-3-epa-fish-oil-for-depression/

Have a read through, and if I can help with anything more specific, let me know.  Dr Nina Bailey

Thank you for your reply Dr Bailey.  I have read your depression pack and found it very useful.  I do crave sugar, biscuits and anything that is bad for me.  I must try to eat more fruit and veg and fish.  I have to admit that I don’t eat any fish apart from fish fingers.  I don’t have a fish shop near me so I would have to buy fish from my local supermarket which doesn’t really offer the fish that I like.  Would tinned sardines be OK if I don’t buy them in sunflower oil as your article says.  I will also look at vitamins and EPA as your article says.  Thank you.  Will

Small oily fish such as sardines are an excellent choice.  You should aim to be eating 2 portions of oily fish a week.  On top of this, supplementing with 2 capsules of Vegepa (which is a high strength EPA product) is a very easy way to top up your omega-3, and is actually the equivalent (in regards to the omega-3 content) to consuming 2 portions of fish weekly!

I don’t know whether I should say hello Dr Bailey or hello Igennus, but hello anyway! How are you?

I read what you said to Will about eating things like tinned sardines with some interest. I eat fresh fish at least once a week, but because I know how important it is to have omega numbers, I also eat quite a lot of tinned tuna, makeral and sardines. I actually like putting tinned tuna and makeral in baked beans, although many people cringe at this. A few people have said to me to be careful with tinned fish, because of the metal content in the tins, it can be bad for you if you eat too much. Have you ever heard this? I’m pretty sure you must have to eat ridiculous quantities for this to become an issue, and if you eat it in moderation as you should, you will be fine, but if you have any information about this, I’d be interested. Would you recommend eating a little less tinned fish and having supplements instead?

Thanks!

Some cans are fully lacquered on the inside to control and reduce tin levels, but I’ve not been able to find any literature that suggests that there are any issues with eating foods from tins as regards to contamination of the food with metals.  I think everyone should try to eat fish at least once or twice weekly but the issue with eating fish more often than this really concentrates on the level of contamination that may be present and therefore accumulate through regular consumption. The scientific evidence points to the use of around 1-2 grams of EPA daily as a treatment for depression and this is a dose that realistically is just too high to rely on though fish consumption alone.  The use of highly purified EPA supplements is being increasingly recognised as a safe alternative method of getting the therapeutic doses needed, not just for depression, but for many conditions to which low omega-3 levels are known to play a role.