This morning I was bubbling with energy, and having a generally good morning. I by-passed the coffee for the 5th day in a row and raved about how well I was doing without it. This prompted my husband to ask me if I've been blogging about my eating habits lately (he rarely reads my blog - he just asks me about it instead). When I told him I wasn't, he suggested that share my experience as it might help others.
British researcher Malcolm Peet first identified two processes through which sugar had detrimental effects on mental health. The first is sugar suppresses a growth hormone in the brain called BDNF which plays a vital role in memory and the growth of neurons. The second is sugar consumption leads to increased inflammation which is linked to both depression and schizophrenia. Though many more health science degrees will be issued before we fully understand sugar's effect on the body, this is a good foundation for changes in behavior now. For the time being, even if no other clinical research is done, it is safe to assume that lowering sugar intake eases the effects of depression, something I am able to personally attest to.
With Christmas coming, I decided to make a few changes. Specifically, changes that would help me better deal with stress and fatigue. Since I am well aware how toxic sugar can be to my body, I made the decision to eliminate it. I also decided to eliminate some foods that I have an intolerance to, which includes all grains and glutinous foods (I've taken blood tests for allergies and have a long list of foods that my body doesn't agree with).
So, I'm basically eating protein, fruits and vegetables - all good stuff. I'm limiting fruit to 2 a day because of the sugar. And the reason I'm not having coffee is because I can't drink it without sugar. I can however drink my tea without the sweet stuff, so I've switched to tea.
After the third day, my intense cravings for sugar went away. That doesn't mean I don't want chocolate, but it doesn't consume me, which is good.
My mood also feels more stable. I'm not having sugar crashes and have more energy.
If you're looking for a way to stabilize your mood, battle fatigue and generally feel better, I suggest cutting sugar out of your diet. I will admit, no matter how great I fell, I won't be turning away yummy food at Christmas, but overall, I intend to do my best over the holiday season to shun sugar.
If you haven't read about the links between sugar and depression, here are a few links I found and a few books I've read that have been helpful. If you have a link or book to add, let us know in a comment!
Links:
Why Sugar is Dangerous to Depression, Psych Central
Food for the Brain.com
Could Sugar and Soda be causing your Depression, Psychology Today
Depression: Foods to Fight It, Healthy.net
146 Reasons why Sugar is Ruining your Health, Nancy Appleton
Books:
Potatoes, not Prozac, by Kathleen DesMaisons, Ph.D.
*I haven't read this book yet, but it's on my list as I've seen a few recommendations
Sugar Shock!: How Sweets and Simple Carbs Can Derail Your Life -- and How You Can Get Back on Track, by Connie Bennett
Lick the Sugar Habit, by Nancy Appleton
Interesting. I hadn't made a connection with sugar consumption and my depression, but maybe it's worth taking a look. I don't know if I'd be able to go without ice cream and chocolate though...
ReplyDeleteThanks! My depression has made me useless this year.
ReplyDeleteAll the best with avoiding sugar! I'm on day one of cutting down on coffee... already getting the brain shakes! I tend to crave more savory stuff than sweet. Going low GI (which pretty much sounds like what you're doing with eating mostly veg, fruit & nuts) has had a positive impact on my health. I don't crash in the afternoon anymore.
ReplyDeleteThanks, Skully! I was only having about one or two cups of coffee a day, so it wasn't too difficult for me to cut it out. Good luck and stick with it! And, yes, I'm eating low GI - keeping my blood sugar level. I'm not crashing in the afternoon either, which is so great!
ReplyDeletePolkacide - I'm so sorry to hear that your depression has been so bad. I hope you find something that works. Take care.
Adam - I do miss chocolate - I'm all about the chocolate :-) But, maybe a level mood is a good trade off, maybe... :-) Check out the books and links and see what you think of the possible connection between depression and sugar!
Crap. I was afraid of this. I have such a big sweet tooth. The problem is... sweets are what I turn to, when I'm feeling down. It's a vicious cycle. The other thing... is coffee.
ReplyDeleteDoes substitutes like Splenda and such make a difference?
i've not thought about sugar and my depression before... thanks for bringing it to our attention :)
ReplyDeleteNoch Noch
I have been battling somewhat secretly with depression since I was 18 years old. At 37 years old, I am finding my battle harder than ever. I decided today to look for others. I googled depression blog and your blog came up. Thank you!
ReplyDeleteThanks so much for this! You see people warning against sugar consumption all the time, but it's great to see links to such helpful suggestions. It can be such a vicious cycle to feel depressed, eat a cupcake in the attempt to feel better, and then just feel worse when you crash. Maybe another cupcake will help . . .? I like the first link and its suggestions especially.
ReplyDeleteVaughn - I hear you! Sugar and caffeine are exactly what I turn to when I'm feeling down and it's a vicious cycle for sure. I try to also limit artificial sweeteners. I'm not fully up-to-date on how they can affect people, but I'm wary of them.
ReplyDeleteNoch Noch - you're welcome :-)
Keke - I'm so glad you found me! Connecting with others online is a great support.
well now thanks for the insight into this.
ReplyDeletePlus your blog here is great Thank You for your sharing
I just stumbled across your blog and just wanted to say thank you for sharing your experience so openly.
ReplyDeleteI too have cut out sugar and gluten and seen great results with more stable moods.
Hello,
ReplyDeleteReally good post.well now thanks for the insight into this.Plus your blog here is great Thank You for your sharing
I used to believe all this anti-sugar hype. It didn't make me well. Now I realise that sugar, especially in fruit is just what the body needs to lower the stress hormones and reduce inflamation and depression.
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Man, this is a tough one. I've also tried to eliminate sugar as much as possible. It's hard. Sugar probably does worsen depression, but it's also comforting for anxious people. Anxiety is a much bigger problem for me now than depression. It used to be just the opposite.
ReplyDelete