Hello and welcome to "Health for a Lifetime" 00:00:45.43\00:00:47.24 I'm your host Don Mackintosh, 00:00:47.25\00:00:48.94 and today, I am joined with Dr. Neil Nedley 00:00:48.97\00:00:51.08 Welcome back, Dr. Nedley! Thank you, good to be here. 00:00:51.11\00:00:53.96 Today, we're going to be talking about something that 00:00:53.99\00:00:56.34 could be depressive... depression! Yes! 00:00:56.37\00:00:59.41 But hopefully, by the end of the program, 00:00:59.42\00:01:01.22 people will be IM-pressed about what they can do about 00:01:01.25\00:01:03.84 their DE-pression! 00:01:03.87\00:01:05.59 And what you've titled the program today, 00:01:05.62\00:01:08.64 or what we're going to be talking about is 00:01:08.67\00:01:10.14 DIET and DEPRESSION. 00:01:10.17\00:01:11.94 Many times when you think about that, 00:01:11.97\00:01:13.10 you think... if someone's really depressed, 00:01:13.14\00:01:15.15 they're just eating ALL kinds of food. 00:01:15.18\00:01:16.46 Is that what you mean by this? 00:01:16.49\00:01:18.14 Well, actually that could be one of the symptoms of 00:01:18.17\00:01:20.75 depression... eating all kinds of food. 00:01:20.78\00:01:23.05 And what are the symptoms of depression? 00:01:23.08\00:01:24.82 Let's just go through those. 00:01:24.85\00:01:25.86 How do you know IF you're depressed? 00:01:25.89\00:01:27.23 What is depression, and how do you know if you have it? 00:01:27.26\00:01:28.68 Well, an appetite change is one of them. 00:01:28.71\00:01:30.56 Some people will lose their appetite, 00:01:30.59\00:01:32.70 and others will gain even MORE of an appetite, 00:01:32.73\00:01:35.61 and be eating all the time, and get overweight as a result. 00:01:35.64\00:01:38.82 In addition to that, deep sadness, of course, 00:01:38.85\00:01:41.21 is another symptom or feeling of emptiness 00:01:41.24\00:01:44.23 would also qualify there. 00:01:44.26\00:01:45.59 Apathy... where the motivation goes down significantly. 00:01:45.62\00:01:49.22 Agitation, or restlessness can be another 00:01:49.23\00:01:52.35 symptom of depression. 00:01:52.38\00:01:54.41 Not being able to concentrate well 00:01:54.44\00:01:57.06 or inability to really make decisions well can be 00:01:57.09\00:02:00.64 another symptom of depression. 00:02:00.67\00:02:02.16 A sleep disturbance; sleeping too much, 00:02:02.19\00:02:04.79 or not sleeping enough can be a symptom of depression. 00:02:04.82\00:02:08.40 And then a feeling of worthlessness... 00:02:08.43\00:02:10.77 And then another would be morbid thoughts. 00:02:10.80\00:02:14.39 And then finally... fatigue. 00:02:14.42\00:02:16.25 If you just have 5 out of those 9 symptoms, 00:02:16.28\00:02:18.91 you fit the classification of depression 00:02:18.94\00:02:21.15 if they've lasted for more than 2 weeks. 00:02:21.18\00:02:22.99 So if you have 5 out of those 9, and you haven't had a major 00:02:23.02\00:02:27.60 trauma, or a life event that would cause ANYONE 00:02:27.63\00:02:30.19 to be depressed... like loss of a spouse, 00:02:30.22\00:02:33.29 or different things like that... 00:02:33.32\00:02:34.53 Then if you have 5 of those 9, then you actually 00:02:34.56\00:02:37.25 WILL be diagnosed, if you go to the right people 00:02:37.28\00:02:39.44 that are looking for this, as being depressed... Correct 00:02:39.47\00:02:42.71 Okay, but today, we're going to focus in 00:02:42.74\00:02:45.69 a little bit more on the causes of depression, 00:02:45.72\00:02:50.99 what's causing it, then more specifically on 00:02:51.02\00:02:53.33 the dietary aspect. 00:02:53.36\00:02:55.72 What are some of the causes of depression? 00:02:55.75\00:02:58.24 Well you know, Don, the brain can take usually 00:02:58.27\00:03:01.15 2 or 3 hits and do all right, 00:03:01.16\00:03:02.90 but if it takes more than that, depression often results. 00:03:02.93\00:03:07.14 And, one of the causes is actually genetic predisposition; 00:03:07.17\00:03:10.50 that, in and of itself, isn't enough for people 00:03:10.53\00:03:13.91 to be depressed. 00:03:13.94\00:03:15.14 But if they have that, and maybe a nutritional cause 00:03:15.17\00:03:17.91 that we'll get into later, and then some other 00:03:17.94\00:03:20.23 life event, that can actually tide them over into depression. 00:03:20.26\00:03:24.35 And, so it is important if your mother or father 00:03:24.38\00:03:26.61 have had a history of major depression, 00:03:26.64\00:03:28.24 that is one of those risk factors 00:03:28.27\00:03:30.17 you can't do anything about, but you need to know about it. 00:03:30.20\00:03:32.57 It doesn't mean it's a given, but it means that you need 00:03:32.60\00:03:35.45 to be on a good diet and lifestyle program 00:03:35.46\00:03:37.47 so that you don't come down with the same thing 00:03:37.50\00:03:39.40 that your parents did. 00:03:39.43\00:03:40.88 So I notice that you have listed 00:03:40.91\00:03:42.67 non-modifiable risk factors; what would those be? 00:03:42.70\00:03:46.97 Well, genetics is one of them. 00:03:47.64\00:03:50.47 Another is actually if you were not raised by both 00:03:50.50\00:03:56.35 biological parents. 00:03:56.38\00:03:57.57 That wasn't something you could do something about 00:03:57.60\00:04:00.98 when you were a teenager, or when you were 8 years old, 00:04:01.01\00:04:04.24 but your parents spitting up actually put you at a 00:04:04.27\00:04:07.95 greater risk... 00:04:07.98\00:04:09.28 One of those non-modifiable risk factors for depression. 00:04:09.31\00:04:13.30 In addition to that... Gender, being a female 00:04:13.33\00:04:16.41 makes you twice as more likely for depression, 00:04:16.44\00:04:18.84 than if you're a male, and things such as that. 00:04:18.87\00:04:23.39 So things that you just can't modify, 00:04:23.42\00:04:25.34 but if you're aware of them, 00:04:25.37\00:04:26.67 that's taking one of those hits ... so to speak, 00:04:26.68\00:04:29.10 what you're talking about... That's right, yes. 00:04:29.13\00:04:30.95 So, then moving more closely to this idea 00:04:30.98\00:04:36.00 the connection between diet and depression, 00:04:36.03\00:04:39.69 you covered this... and I believe you're writing 00:04:39.72\00:04:41.87 a book about all this, right? Correct, yes. 00:04:41.90\00:04:43.72 And I don't know if it will be out by the time 00:04:43.75\00:04:45.83 our viewers see this... hopefully it will be. 00:04:45.86\00:04:49.22 And they contact you about that, 00:04:49.23\00:04:52.37 or 3ABN can get in touch with you, 00:04:52.40\00:04:53.87 but then in the rough draft here in your book that 00:04:53.90\00:04:57.30 we're looking at and different things, 00:04:57.33\00:04:59.01 you look at some dietary factors. 00:04:59.04\00:05:02.50 This is really something you CAN do something about... 00:05:02.53\00:05:04.77 I mean, no one's twisting your arm, "EAT THAT CHOCOLATE!" 00:05:04.80\00:05:07.54 OR "EAT THAT KALE" You have to make the decision. 00:05:07.57\00:05:11.77 That's right... and diet is an important aspect to depression. 00:05:11.80\00:05:17.32 It is not the ENTIRE circle of things. 00:05:17.35\00:05:21.50 There are lifestyle issues as well. 00:05:21.53\00:05:23.54 But I have seen MANY individuals that are depressed, 00:05:23.57\00:05:27.60 and their depression was CURED by getting them on the 00:05:27.63\00:05:30.25 right diet, and that was the only change that they made. 00:05:30.28\00:05:33.19 And so it is an important factor for any person who has a 00:05:33.22\00:05:37.16 tendency to depression, or IS depressed, to understand. 00:05:37.19\00:05:40.83 Okay, so well let's try and understand it. 00:05:40.86\00:05:43.05 What are the real components of foods that depress us? 00:05:43.08\00:05:47.32 Well, there are certain components 00:05:47.35\00:05:50.20 if we don't get enough of we will get depressed... 00:05:50.23\00:05:52.44 And then there are others that if we get too much 00:05:52.47\00:05:54.90 we will get depressed. 00:05:54.93\00:05:56.61 One of those components that we need in our brain 00:05:56.64\00:06:00.20 in order to avoid depression is serotonin. 00:06:00.23\00:06:02.66 Serotonin is a neurotransmitter that is used extensively 00:06:02.69\00:06:06.78 in the frontal lobe of the brain, and with depression 00:06:06.81\00:06:10.24 being a disease of the frontal lobe... 00:06:10.25\00:06:12.63 that science has just elucidated in the last 10 years, 00:06:12.66\00:06:15.91 it's very important that we get enough serotonin. 00:06:15.94\00:06:19.41 Our neurons in our brain cannot make enough serotonin 00:06:19.44\00:06:23.33 unless we have enough tryptophan in the diet. 00:06:23.34\00:06:25.65 Tryptophan is an amino acid; 00:06:25.66\00:06:27.81 it's a building block of protein. 00:06:27.84\00:06:30.08 And, there are many individuals that are not on enough 00:06:30.11\00:06:34.76 tryptophan, and thus, do not make enough serotonin. 00:06:34.79\00:06:37.67 So what you're saying is that frontal part of the brain 00:06:37.70\00:06:41.59 needs to have this... what do you call serotonin, 00:06:41.62\00:06:44.53 is it a hormone? It's a neurotransmitter. 00:06:44.54\00:06:47.16 It's a transmitter; it helps get those 00:06:47.19\00:06:50.44 synapses together, connecting together. 00:06:50.47\00:06:52.74 Helps one nerve to communicate with another. 00:06:52.77\00:06:54.56 But you're saying that our brains don't make enough 00:06:54.59\00:06:57.40 of that on their own. 00:06:57.41\00:06:58.74 They need some additional in the diet. That's right 00:06:58.77\00:07:01.68 They need the substrate. 00:07:01.71\00:07:02.99 They need the stuff to build it at least. Correct 00:07:03.02\00:07:05.46 They need the building blocks, 00:07:05.49\00:07:06.79 and you're saying that's tryptophan. 00:07:06.82\00:07:08.97 Isn't that found in meat? Yes it is. 00:07:09.00\00:07:11.93 It is found in meat; it's also found in plant food. 00:07:11.96\00:07:16.49 And, it tends to be found in individuals that aren't 00:07:16.52\00:07:19.68 getting enough... it tends to be those that have the 00:07:19.71\00:07:23.11 appetite change where they actually lose their appetite. 00:07:23.14\00:07:25.96 These are the more anorexic, depressed individuals 00:07:25.99\00:07:29.93 that tend to not get enough tryptophan. 00:07:29.96\00:07:33.23 But the interesting thing is, Don, even though you 00:07:33.26\00:07:35.23 may be getting enough in the diet. 00:07:35.26\00:07:36.79 There are 5 other amino acids that compete with tryptophan 00:07:36.82\00:07:40.54 to get across the blood-brain barrier, 00:07:40.57\00:07:42.46 and you're getting enough tryptophan, 00:07:42.49\00:07:44.60 but you're getting MORE than you should of those 00:07:44.61\00:07:46.28 of those 5 amino acids, you'll still not get enough 00:07:46.31\00:07:49.24 to make serotonin. 00:07:49.27\00:07:50.62 So, are there any foods that don't have those 00:07:50.65\00:07:54.05 5 competing amino acids going along with the tryptophan? 00:07:54.08\00:07:57.01 Well all foods, tend to have all of these amino acids 00:07:57.04\00:08:00.88 but they're in different proportions. 00:08:00.91\00:08:02.53 The MEAT foods are relatively high in tryptophan, 00:08:02.56\00:08:06.22 but they're VERY high in these 5 amino acids. 00:08:06.25\00:08:11.22 So they're really fighting it out... 00:08:11.23\00:08:12.54 If you eat meat... the synapses, there's just a 00:08:12.57\00:08:15.19 brawl going on! 00:08:15.22\00:08:16.44 There's a brawl going on as far as getting enough 00:08:16.47\00:08:18.94 tryptophan in the diet when you're eating meat. 00:08:18.97\00:08:21.27 You really need to be getting your tryptophan from 00:08:21.30\00:08:23.26 plant sources that have a much 00:08:23.29\00:08:25.85 higher tryptophan-to amino acid ratio... 00:08:25.88\00:08:29.30 And those foods will be better 00:08:29.33\00:08:31.77 as far as enhancing the mood is concerned. 00:08:31.80\00:08:33.69 This is probably why animals don't suffer so much with 00:08:33.72\00:08:36.02 depression, right? They get their foods from plants 00:08:36.05\00:08:38.18 Yes, certain animals; other animals might have 00:08:38.21\00:08:42.22 little problems with their brain because they're 00:08:42.25\00:08:44.21 eating meat all the time. 00:08:44.24\00:08:45.96 That's true... I mean, this is totally off of the subject 00:08:45.99\00:08:48.99 but there's a whole new idea of having psychologists 00:08:49.02\00:08:51.46 and psychiatrists for your pets, 00:08:51.49\00:08:52.91 but I don't think we want to go there! 00:08:52.92\00:08:55.24 But I don't know... it would be interesting to know 00:08:55.27\00:08:58.24 whether or not the animals that eat a carnivorous diet 00:08:58.27\00:09:01.49 are a little more depressed than the others... 00:09:01.52\00:09:03.40 But, back to humans, what are some of those foods 00:09:03.43\00:09:07.93 that are high in the building blocks of this needed 00:09:07.96\00:09:11.44 neurotransmitter... 00:09:11.47\00:09:12.74 What are the foods that are high in tryptophan? 00:09:12.77\00:09:14.56 Well the highest food source known is tofu, actually. 00:09:14.59\00:09:20.07 Tofu is very high in tryptophan and it is a very good food 00:09:20.10\00:09:25.63 as far as a depressed patient is concerned. 00:09:25.66\00:09:27.91 So tofu... does it grow on trees What is it? 00:09:27.94\00:09:29.86 Tofu is actually soybean curd. Okay 00:09:29.89\00:09:32.29 It's concentrated, that's why it's so high in tryptophan. 00:09:32.32\00:09:36.41 But the soybean curd itself, and the way it's produced 00:09:36.44\00:09:39.88 actually brings out more of the tryptophan. 00:09:39.91\00:09:41.99 So, #1... tofu. So tame your tofu, 00:09:42.02\00:09:45.64 and tame your depression. 00:09:45.67\00:09:47.34 Or, take in tofu, and tame your depression. There you go! 00:09:47.35\00:09:50.85 So, that's #1... get that tofu! 00:09:50.88\00:09:53.83 Pumpkin seeds are the 2nd highest source! 00:09:53.86\00:09:56.23 I LOVE PUMPKINS SEEDS! 00:09:56.26\00:09:57.89 Did you ever do that where you had those pumpkins 00:09:57.92\00:09:59.52 that you decorated or different things during Thanksgiving time 00:09:59.55\00:10:02.61 and you take those pumpkin seeds out... 00:10:02.64\00:10:04.19 What do you do? Is this the way you do it? 00:10:04.22\00:10:05.89 You just bake them in the oven? 00:10:05.92\00:10:07.10 Does that mess up the tryptophan at all? No, it doesn't. 00:10:07.13\00:10:09.40 No, you're going to get plenty of tryptophan doing that. 00:10:09.43\00:10:11.42 I LOVE those pumpkin seeds! 00:10:11.43\00:10:14.06 Do your children like the pumpkin seeds? 00:10:14.07\00:10:15.27 Oh yes! They enjoy them a lot. 00:10:15.28\00:10:17.43 The 3rd highest is gluten. Gluten? Yeah 00:10:17.46\00:10:20.83 Made out of wheat, gluten flour. 00:10:20.86\00:10:23.80 A lot of these fake steaks, and phony baloney, sham ham 00:10:23.83\00:10:26.83 ...it's all made out of gluten, right? 00:10:26.86\00:10:28.01 Um hm, and it's actually a pretty good source of tryptophan 00:10:28.02\00:10:30.98 It doesn't taste bad either. I like gluten. 00:10:31.01\00:10:33.73 Gluten steaks... my wife makes those nice fake steak sandwiches 00:10:33.76\00:10:37.71 And then almonds would be a good source, black walnuts, 00:10:37.74\00:10:41.64 black-eyed peas are actually a good source of tryptophan. 00:10:41.67\00:10:45.19 Black walnuts, black-eyed peas, and almonds. 00:10:45.22\00:10:50.68 Now those are foods that are high in tryptophan, 00:10:50.71\00:10:53.60 but if we take a look, and I did this recently actually 00:10:53.63\00:10:57.10 in preparing for this book. 00:10:57.13\00:10:58.69 When the new study showed these 5 amino acids competed with 00:10:58.70\00:11:01.56 tryptophan, I thought it was very important to actually 00:11:01.59\00:11:05.04 find out which foods have the highest tryptophan to those 00:11:05.07\00:11:09.05 5 amino acid ratios, because those are the foods 00:11:09.08\00:11:11.60 that are going to be the best as far as ENHANCING our 00:11:11.63\00:11:15.49 serotonin production in our brain. 00:11:15.52\00:11:17.39 And the food that came out the highest... SESAME SEEDS! 00:11:17.42\00:11:21.54 Sesame seeds! So tahini sauce, hummus... YES! 00:11:21.57\00:11:26.05 Sesame seeds... YES! 00:11:26.08\00:11:28.48 Hummus is one of my favorites! 00:11:28.51\00:11:30.60 Oh man, I tell you... We could take a break right now 00:11:30.63\00:11:32.95 and go for some hummus! 00:11:32.98\00:11:35.86 That's right... So hummus; what else was high? 00:11:35.89\00:11:38.72 Almonds were the 2nd highest 00:11:39.46\00:11:41.53 source when we took a look this ratio. 00:11:41.56\00:11:43.47 So almond butter? Yes, almond butter 00:11:43.50\00:11:45.86 is an excellent source. 00:11:45.89\00:11:47.39 And then the foods we just mentioned 00:11:47.42\00:11:48.89 also came out pretty high.. again because they're 00:11:48.92\00:11:51.00 plant foods and not animal foods, 00:11:51.03\00:11:52.95 they're not high in these other 5 amino acids. 00:11:52.98\00:11:55.84 And another food that came out reasonably high was brown rice. 00:11:55.87\00:11:59.69 Brown rice... you know that brown rice with a little tofu 00:11:59.72\00:12:03.39 on top! And THEN a few TOMATOES! 00:12:03.42\00:12:07.13 Yeah, and then some almond slices in there! 00:12:07.16\00:12:09.85 And goodbye depression! There you go! 00:12:09.88\00:12:11.94 Or at least, hello "serotonin" ... serotonin - That's right! 00:12:11.97\00:12:16.20 Okay great! Any other foods you want to mention about serotonin? 00:12:16.23\00:12:23.17 Well that pretty much sums up the list as far as 00:12:23.21\00:12:25.89 the foods that are high in tryptophan. 00:12:25.93\00:12:27.45 Now in addition to this, we also need to get enough 00:12:27.49\00:12:31.40 bright light in the daytime. 00:12:31.43\00:12:33.74 You have to have the tryptophan around, but in addition to that 00:12:33.77\00:12:37.36 serotonin is made by the brain when bright light is seen 00:12:37.39\00:12:40.76 through the eyes. 00:12:40.79\00:12:41.77 Only through the eyes... Correct 00:12:41.80\00:12:44.20 And that bright light has to be outdoor light, 00:12:44.21\00:12:47.29 or at least bright enough indoors to be able to 00:12:47.32\00:12:50.71 take a picture with a camera without using a flash. 00:12:50.74\00:12:53.74 I think we're okay today, aren't we? 00:12:53.77\00:12:54.90 Yeah I think we're probably getting enough today. 00:12:54.93\00:12:55.99 So we get a little hummus, some sesame seeds here, 00:12:56.02\00:12:59.23 and then we're OKAY! That's right 00:12:59.26\00:13:01.42 Is this why in these countries 00:13:01.45\00:13:03.16 like the Scandinavian countries they have a lot of depression, 00:13:03.19\00:13:06.02 they don't have enough bright light? 00:13:06.05\00:13:07.34 Correct... we call that a different type of depression. 00:13:07.38\00:13:11.33 It's called "seasonal affective disorder"... 00:13:11.36\00:13:13.53 because it happens to be in the wintertime 00:13:13.56\00:13:15.63 that's why it's seasonal. 00:13:15.66\00:13:16.95 But yes, just about everyone will get depression 00:13:16.98\00:13:19.81 in those countries unless they actually go in for 00:13:19.84\00:13:21.92 bright light therapy. 00:13:21.95\00:13:23.36 And there are places you can find them on every corner 00:13:23.39\00:13:26.01 up there in Northern Scandinavia in the wintertime 00:13:26.04\00:13:28.79 where people will go in and sit there for 30 minutes 00:13:28.80\00:13:31.25 to get their bright light to make their serotonin 00:13:31.28\00:13:34.23 for the day; otherwise, they will end up with pretty 00:13:34.26\00:13:36.22 deep depression. 00:13:36.23\00:13:37.55 So there's the diet and depression, 00:13:37.58\00:13:39.68 but also having that sunlight. 00:13:39.71\00:13:41.41 We're talking with Dr. Nedley about diet and depression. 00:13:41.42\00:13:45.09 We're talking about foods that are high in substances 00:13:45.10\00:13:49.03 that we need to negate depression, or reverse it, 00:13:49.06\00:13:52.67 or at least prevent it. 00:13:52.70\00:13:53.88 When we come back, we're going to talk about 00:13:53.91\00:13:55.26 more foods that you NEED TO EAT. 00:13:55.29\00:13:56.86 That's right! Good news! Foods that you NEED to eat 00:13:56.89\00:13:59.40 to NOT be depressed. 00:13:59.43\00:14:00.78 Join us when we come back. 00:14:00.81\00:14:04.70 Have you found yourself wishing that you could shed a few pounds 00:14:04.71\00:14:07.56 Have you been on a diet for most of your life, 00:14:07.59\00:14:10.02 but not found anything that will really keep the weight off? 00:14:10.05\00:14:13.10 If you've answered "yes" to any of these questions, 00:14:13.13\00:14:15.88 then we have a solution for you that works! 00:14:15.91\00:14:18.92 Dr. Hans Diehl and Dr. Aileen Ludington 00:14:18.95\00:14:21.62 have written a marvelous booklet called 00:14:21.65\00:14:23.72 "Reversing Obesity Naturally" 00:14:23.75\00:14:26.04 and we'd like to send it to you FREE of charge. 00:14:26.07\00:14:28.68 Here's a medically sound approach successfully used 00:14:28.71\00:14:31.55 by thousands who are able to eat more and lose weight 00:14:31.58\00:14:34.71 permanently without feeling guilty or hungry 00:14:34.72\00:14:37.49 through lifestyle medicine. 00:14:37.52\00:14:39.13 Dr. Diehl and Dr. Ludington have been featured on 3ABN 00:14:39.16\00:14:42.73 and in this booklet, they present a sensible approach 00:14:42.76\00:14:45.63 to eating, nutrition, and lifestyle changes 00:14:45.66\00:14:48.23 that can help you prevent heart disease, diabetes, 00:14:48.26\00:14:50.69 and EVEN cancer. 00:14:50.72\00:14:52.07 Call or write today for your free copy of 00:14:52.08\00:14:54.36 "Reversing Obesity Naturally" 00:14:54.39\00:14:55.98 and you could be on your way to a healthier, happier YOU! 00:14:56.01\00:14:59.32 It's absolutely FREE of charge, so call or write today. 00:14:59.35\00:15:07.00 Welcome back, we've been talking with Dr. Neil Nedley 00:15:07.03\00:15:09.81 about diet and depression... 00:15:09.84\00:15:11.66 And we have found good news! 00:15:11.69\00:15:13.36 We have some foods that we can eat that can make us 00:15:13.39\00:15:15.82 happy, snappy, and not so sappy... so to speak! 00:15:15.85\00:15:19.96 So, we were talking about one particular level, 00:15:19.99\00:15:23.80 or neurotransmitter that's needed, that being serotonin, 00:15:23.83\00:15:28.84 and we found out that if we EAT that... plant foods of that, 00:15:28.87\00:15:33.66 we don't have all those other amino acids that are 00:15:33.69\00:15:36.46 fighting it out for control there at the synaptic level, 00:15:36.49\00:15:39.59 or where these things hook together... 00:15:39.62\00:15:41.50 What else do we need? What other foods 00:15:41.56\00:15:43.08 do we need to eat to help us avoid depression? 00:15:43.12\00:15:47.09 Foods high in folate are also important. 00:15:47.12\00:15:48.63 A folic acid deficiency, which is one of the B vitamins 00:15:49.44\00:15:52.79 will actually cause a depression in many individuals, 00:15:52.82\00:15:56.60 and this depression is not treatable by putting them on 00:15:56.63\00:16:01.25 antidepressants. 00:16:01.28\00:16:02.26 In fact, they do not respond, at all, to antidepressants. 00:16:02.29\00:16:05.39 So if they have Zoloft, Prozac, whatever... 00:16:05.42\00:16:08.06 It doesn't seem to work. 00:16:08.09\00:16:09.51 It has to be FOLATES. That's right. 00:16:09.54\00:16:12.49 So what are the foods that are high in folate? 00:16:12.52\00:16:14.63 Well the plant foods are very high in folate. 00:16:14.66\00:16:17.77 Animal foods have a little bit. 00:16:17.80\00:16:19.63 Beef, for instance, it would take about 2 large servings of 00:16:19.66\00:16:23.23 beef to get 16 micrograms of folate. 00:16:23.26\00:16:25.91 You need 400 mcg of folate a day in your diet, 00:16:25.94\00:16:29.48 and the way to get that is through eating the plant foods. 00:16:29.51\00:16:33.97 Green leafy vegetables... 00:16:33.98\00:16:36.03 Green leafy vegetables would be high in folate. 00:16:36.06\00:16:39.33 And, there are foods that are VERY high in folate. 00:16:39.36\00:16:43.61 Okra, for instance, fortunately. 00:16:43.64\00:16:46.07 Let's line up for some OKRA! 00:16:46.10\00:16:48.68 I live in Oklahoma... we call it O- K-RA 00:16:48.71\00:16:51.91 there because there's an abundance of growing okra 00:16:51.92\00:16:57.28 there in Oklahoma... 00:16:57.31\00:16:58.55 But in addition to okra, actually lentils are even 00:16:58.56\00:17:02.98 a higher source. 00:17:03.01\00:17:04.01 So lentil stew... they fought over that in the Bible, you know 00:17:04.04\00:17:08.12 Yes, that's right. Maybe they knew about this. 00:17:08.13\00:17:10.48 Maybe they knew about this. 00:17:10.51\00:17:11.70 These are very high in folates. 00:17:11.73\00:17:13.01 Yeah, in fact, just one cup of lentils would have 00:17:13.02\00:17:16.10 you double the amount of folate that you need 00:17:16.13\00:17:18.28 every day, over 800 mcg a day. 00:17:18.31\00:17:20.64 Broccoli? Broccoli is a fairly good 00:17:20.67\00:17:22.86 source of folic acid. 00:17:22.89\00:17:25.97 Spinach is even a better source; 109 mcg of folate in spinach. 00:17:26.00\00:17:30.92 Navy beans would be even a better source yet. 00:17:30.95\00:17:33.54 Highest source... black-eyed peas. 00:17:33.57\00:17:36.90 Black-eyed peas! They even have a restaurant chain 00:17:36.93\00:17:39.40 that's named "Black-eyed Pea Restaurant" now. 00:17:39.43\00:17:42.27 I don't even know if they serve those there, 00:17:42.30\00:17:43.89 because I've never been in, but very high... 00:17:43.92\00:17:47.30 So that should remind you, 00:17:47.33\00:17:48.32 you go down the road, "black eye. " Yeah 00:17:48.35\00:17:50.41 But actually, if you're eating an abundance of 00:17:50.44\00:17:52.92 fruits and vegetables, and grains, and even some nuts 00:17:52.95\00:17:56.27 every day such as peanuts, you're going to get 00:17:56.30\00:17:58.11 well and above your 400 mcg of folate. 00:17:58.14\00:18:00.61 So this would be a type of depression that's 00:18:00.64\00:18:03.03 extremely rare in vegetarians, but among the meat-eating 00:18:03.06\00:18:05.76 population in America, you'd be surprised how many people 00:18:05.79\00:18:08.53 are not getting enough folate in their diet, 00:18:08.56\00:18:10.12 and are actually suffering from the effects of that. 00:18:10.15\00:18:13.17 So then we have the serotonin, we have folic acid, 00:18:13.20\00:18:21.09 what else is on the doctor's prescription for 00:18:21.12\00:18:23.45 avoiding depression, or for reversing it? 00:18:23.48\00:18:25.36 Omega-3 fatty acids. 00:18:25.39\00:18:27.22 Sounds big, where do we pick those up? 00:18:27.23\00:18:29.42 We pick those up from certain plant oils, 00:18:29.45\00:18:32.93 and in the animal kingdom, they're present in the 00:18:32.96\00:18:36.22 ocean fish, the cold-water ocean fish. 00:18:36.25\00:18:39.68 So, deep sea diving, deep sea fishing... 00:18:39.71\00:18:42.66 Are you recommending that we go out and just 00:18:42.69\00:18:44.92 spear a few before noon? 00:18:44.95\00:18:46.63 Well, that would give you enough of the omega-3, 00:18:46.66\00:18:49.22 but it would also give you some 00:18:49.25\00:18:51.09 other things that you may not want to have. 00:18:51.12\00:18:54.04 Unfortunately, we're finding out, because of the 00:18:54.07\00:18:56.51 industrial age in which we live in, Don, 00:18:56.54\00:18:58.92 that fish are laden with pesticides, mercury 00:18:58.95\00:19:02.68 ...other toxins. 00:19:02.71\00:19:04.86 The fish in the Great Lakes, about half of them, 00:19:04.89\00:19:08.13 have cancer, and it's just an incredible diseased 00:19:08.16\00:19:15.18 population now in the fish because of all of the 00:19:15.21\00:19:18.31 industrial things that they are exposed to. 00:19:18.34\00:19:21.33 So if Jesus was living today, He probably wouldn't have fish. 00:19:21.36\00:19:23.87 I don't think today... Now in His day, 00:19:23.90\00:19:27.35 fish were probably healthier than 00:19:27.36\00:19:29.28 our fruits and vegetables today. 00:19:29.31\00:19:31.45 But in our day, it isn't a very healthy food. 00:19:31.48\00:19:37.13 Now it can provide omega-3 fatty acids... 00:19:37.16\00:19:39.83 And if you are not eating the plant foods that are 00:19:39.86\00:19:42.06 high in omega-3, it would probably be a good idea 00:19:42.09\00:19:45.62 for you to take the risk and get the omega-3 00:19:45.65\00:19:48.47 through the fish route. 00:19:48.50\00:19:50.96 But fortunately, there are plant sources of omega-3 00:19:50.99\00:19:54.07 And I should mention, the fish don't make the omega-3 00:19:54.10\00:19:56.92 themselves, they actually get it from the seaweed. Seaweed? 00:19:56.95\00:20:01.96 The cold water ocean seaweed is very high in 00:20:01.99\00:20:06.25 eicosapentaenoic acid; it's a type of omega-3 fatty acid, 00:20:06.28\00:20:09.94 and that's where they get it from. 00:20:09.97\00:20:11.45 So, if you want to eat some seaweed... good to go with that! 00:20:11.48\00:20:15.52 But let's say you're not really going to want to 00:20:15.55\00:20:17.92 belly-up to the plate there with the seaweed... 00:20:17.95\00:20:19.98 where should you go? 00:20:20.01\00:20:20.98 Well, you need to go to certain foods that are high in 00:20:21.01\00:20:23.76 omega-3 fat, and I'd like to emphasize that even 00:20:23.79\00:20:26.15 vegetarians can have problems 00:20:26.18\00:20:28.17 with omega-3 fatty acid deficiencies. 00:20:28.20\00:20:31.06 I have found both in the meat eating population, 00:20:31.09\00:20:33.69 as well as in the vegetarian population. 00:20:33.72\00:20:35.68 People that are not getting enough omega-3 in their diet, 00:20:35.71\00:20:38.90 and as a result, they can end up with depression, 00:20:38.93\00:20:41.53 or they can even... studies are showing now that even 00:20:41.56\00:20:44.93 bipolar disorder may come about as a result of NOT getting 00:20:44.96\00:20:49.06 enough omega-3 in the diet. 00:20:49.07\00:20:50.60 So, what do you need to eat to get that? 00:20:50.63\00:20:53.71 The food, the highest source, is actually flaxseed. 00:20:53.74\00:20:57.90 Flaxseed... now I wouldn't go to the store and say, 00:20:57.93\00:21:00.66 "Give me a couple of pounds of flaxseed. " 00:21:00.69\00:21:02.69 What do you recommend? 00:21:02.70\00:21:04.91 Well actually, you can go to the store and get flaxseed. 00:21:04.94\00:21:08.47 Your health food store will definitely have it, 00:21:08.50\00:21:10.91 and even some of the major grocery stores now 00:21:10.94\00:21:13.32 are carrying flaxseed. 00:21:13.33\00:21:14.67 What do you do, sprinkle it on something else? 00:21:14.68\00:21:16.76 A flaxseed loaf, flaxseed popsicles? What do you do? 00:21:16.77\00:21:20.89 Well, that's what you can do! 00:21:20.92\00:21:22.71 Actually, taking the flaxseed and then putting it 00:21:22.74\00:21:26.93 in like a coffee grinder, a couple of tablespoons a day. 00:21:26.96\00:21:30.11 It will just take 2 seconds for that to grind up into a powder 00:21:30.14\00:21:33.24 so you can put that on your cereal. 00:21:33.27\00:21:34.79 You can put it in your juice, 00:21:34.82\00:21:37.57 or you can actually make a nut butter out of it. 00:21:37.60\00:21:40.45 We have taken the second highest source, which is English walnuts 00:21:40.48\00:21:44.56 of omega-3 and combined them with the highest source 00:21:44.59\00:21:47.59 which is flaxseed, and made like a peanut butter out of it. 00:21:47.62\00:21:51.38 It's very tasty and it's very healthy. 00:21:51.41\00:21:55.99 Okay, so our omega-3 fats... 00:21:56.02\00:21:58.57 Anything else about omega-3 fats, depression and the brain? 00:21:58.60\00:22:02.34 Well I think it's important to emphasize the plant sources. 00:22:02.37\00:22:06.64 You know, there is so much emphasis these days 00:22:06.67\00:22:09.54 in getting FISH in the diet, 00:22:09.57\00:22:11.69 and I think that this is a misplaced emphasis. 00:22:11.72\00:22:13.67 We really need to put that emphasis on omega-3... 00:22:13.70\00:22:16.21 And fish can spare you from heart disease, 00:22:16.24\00:22:19.15 but it's going to increase the 00:22:19.18\00:22:20.15 risk of cancer from what we know about it... 00:22:20.19\00:22:22.47 And we're just trading one disease for another. 00:22:22.51\00:22:24.76 It's much better to get the omega-3 fatty acids from 00:22:24.79\00:22:27.75 plant sources where we don't have to worry about 00:22:27.78\00:22:29.79 all the contaminants and pesticides, 00:22:29.82\00:22:31.80 and those type of things that are in there. 00:22:31.81\00:22:33.41 I notice in the book that you're writing 00:22:33.44\00:22:35.06 that's going to be released soon, you mentioned that 00:22:35.09\00:22:37.68 breast milk has a HIGH amount of omega-3; 00:22:37.71\00:22:41.43 whereas cow's milk does not. 00:22:41.46\00:22:44.00 That's right, cow's milk has virtually no omega-3 in it, 00:22:44.03\00:22:47.30 and even the infant formulas do not have omega-3. 00:22:47.33\00:22:51.57 If you're going to get your omega-3 from birth, 00:22:51.60\00:22:54.51 which is really what you need, 00:22:54.54\00:22:55.96 you know, in order for the brain to develop completely normally, 00:22:56.00\00:22:59.41 it needs to have omega-3 starting from birth... 00:22:59.44\00:23:02.92 THAT is from human breast milk. 00:23:02.95\00:23:04.88 And studies are now showing that those that did not have 00:23:04.91\00:23:08.74 the advantage of being raised with human breast milk, 00:23:08.77\00:23:11.07 have a 9 to 10 point lower IQ as adults, 00:23:11.10\00:23:15.24 than what they WOULD have had they been raised 00:23:15.27\00:23:18.08 on the omega-3 milk, which is the human breast milk. 00:23:18.11\00:23:22.50 Amazing, so if someone can't breastfeed, 00:23:22.53\00:23:25.36 and they're on that formula, and they need to find some way 00:23:25.39\00:23:27.82 to get those omega-3's in the little ones 00:23:27.85\00:23:30.53 as they're coming up... that's what you'd find 00:23:30.56\00:23:32.52 And as adults, canola oil is a very good source of omega-3. 00:23:32.53\00:23:36.67 Green soybeans are a good source of omega-3. 00:23:36.70\00:23:40.00 The mature soybeans are a good source of omega-6 00:23:40.01\00:23:43.18 which compete with the omega-3. 00:23:43.21\00:23:44.99 So we recommend, if you're wanting to get the omega-3, 00:23:45.02\00:23:47.31 you eat the green soybeans. 00:23:47.34\00:23:48.60 I don't know if you've ever had them... Don 00:23:48.63\00:23:49.96 I've had green soybeans. You've had them... 00:23:49.99\00:23:51.99 Yeah, we usually put them on our salad... they're pretty good 00:23:52.02\00:23:54.40 A little chewy? 00:23:54.43\00:23:56.30 Yeah, and very high in omega-3 content. 00:23:56.33\00:24:00.95 And then spinach... 00:24:00.98\00:24:02.12 You don't think of spinach being a fatty food, 00:24:02.15\00:24:04.37 but the type of fat it has is omega-3. 00:24:04.40\00:24:07.36 Well I think, after the program, we should just 00:24:07.39\00:24:09.03 go out and slam back a few omega-3's together, 00:24:09.06\00:24:11.63 get some soybeans, and just have a GREAT TIME! Yes! 00:24:11.66\00:24:16.27 Well, you have some other things on your list here, 00:24:16.30\00:24:17.90 and I want to get through this list because I know 00:24:17.93\00:24:19.78 that people don't want to be depressed... 00:24:19.81\00:24:22.03 What about vitamin B12 and depression? 00:24:22.06\00:24:24.19 You need to get enough. 00:24:24.22\00:24:26.36 Vegetarians can have a problem there, 00:24:26.39\00:24:28.47 as well as the meat eating population 00:24:28.50\00:24:30.19 if they don't have enough intrinsic factor. 00:24:30.22\00:24:32.59 Most people that are B12 deficient, are not vegetarians, 00:24:32.62\00:24:37.35 they're getting plenty in their diet, 00:24:37.38\00:24:38.45 but they're not absorbing it well. 00:24:38.48\00:24:40.18 So if somebody has depression, we check a B12 level 00:24:40.21\00:24:43.38 on everybody to make sure. 00:24:43.41\00:24:44.85 And nowadays, you can get B12 in plant sources 00:24:44.88\00:24:48.93 that are fortified from the plant, or rice milks, 00:24:48.96\00:24:51.58 or soymilks can have it. 00:24:51.61\00:24:53.85 Cereals can have 100% of your RDA, 00:24:53.88\00:24:56.79 so you can get it through plant fortified sources. 00:24:56.80\00:24:59.54 If you're going to get it from animal sources, 00:24:59.57\00:25:01.42 the best source would be skim milk, 00:25:01.45\00:25:02.90 although you can get it from meat, 00:25:02.93\00:25:04.21 but you want to avoid the cholesterol, 00:25:04.24\00:25:05.79 so it would be better to choose skim milk 00:25:05.82\00:25:08.39 if you're going to get an animal source. 00:25:08.42\00:25:10.63 Foods to avoid depression, and we've talked about a lot of them 00:25:10.66\00:25:14.44 You have one down here... 00:25:14.47\00:25:15.55 homocysteine and depression... Tell us about that. 00:25:15.58\00:25:17.90 Yeah, there are recent studies linking homocysteine 00:25:17.93\00:25:20.22 with heart disease, as well as depression. 00:25:20.25\00:25:22.03 And we're not exactly sure the reasons for that; 00:25:22.06\00:25:25.68 it's still being elucidated. 00:25:25.69\00:25:27.13 But a high meat diet is going to produce a high homocysteine 00:25:27.16\00:25:30.81 in the bloodstream because it's high in methionine 00:25:30.84\00:25:33.76 which is the substrate for homocysteine... 00:25:33.79\00:25:35.74 And so another reason to try to avoid the animal-based diets 00:25:35.77\00:25:40.12 as far as depression is concerned. 00:25:40.13\00:25:42.64 You have down here, protein, in your book, 00:25:42.67\00:25:46.01 and early puberty... How does that relate to depression? 00:25:46.02\00:25:49.13 A protein excess will result in early puberty, 00:25:49.16\00:25:52.71 particularly in girls... 00:25:52.74\00:25:54.16 And once they go through an early puberty, 00:25:54.19\00:25:56.23 they are at a marked increased 00:25:56.26\00:25:57.79 risk for depression the rest of their life. 00:25:57.82\00:26:00.14 And so, even the foods that girls are eating from 00:26:00.17\00:26:06.50 infancy onward, even what they're eating at 8, 9 and 10, 00:26:06.51\00:26:10.35 can have a bearing on their brain and their tendency 00:26:10.36\00:26:14.04 for depression the rest of their life. 00:26:14.07\00:26:16.19 And so, we recommend the diet that's only moderate 00:26:16.22\00:26:18.49 in protein, not high protein like the average American 00:26:18.52\00:26:21.15 girl is consuming - where they start having their periods 00:26:21.18\00:26:24.13 by age 11 or 12, instead of starting their periods 00:26:24.16\00:26:28.40 at age 14, 15 or LATER, which is what they do 00:26:28.43\00:26:31.68 if they were on a more low fat, low protein diet. 00:26:31.71\00:26:34.15 So the easiest way to do that is to cut out the meat, 00:26:34.18\00:26:35.99 and dairy? That would be the easiest way. 00:26:36.02\00:26:38.76 And then, do you really have to worry so much - 00:26:38.79\00:26:41.74 ...Is the mother's advice, where you go to the store, 00:26:41.77\00:26:45.37 and you have something of every color on your plate 00:26:45.40\00:26:47.79 still pretty good advice? 00:26:47.82\00:26:48.86 It's not bad advice actually. 00:26:48.89\00:26:51.37 A variety of fruits and vegetables and grains, 00:26:51.40\00:26:53.92 as well as some nuts, particularly the nuts high 00:26:53.95\00:26:56.83 in omega-3 are very healthy for the body, 00:26:56.86\00:27:00.33 as well as for the mind. 00:27:00.36\00:27:01.64 You're a Christian physician, 00:27:01.67\00:27:03.47 God knew what He was doing when He talked about foods, 00:27:03.50\00:27:05.79 and recommended them. 00:27:05.82\00:27:07.97 Does He give conflicting messages about foods? 00:27:07.98\00:27:11.23 I don't think so; it's interesting that the 00:27:11.24\00:27:13.24 book of Genesis, the 1st chapter actually gives God's original 00:27:13.27\00:27:16.79 diet for man, and the original diet for man talks about 00:27:16.82\00:27:20.52 the foods that we've been talking about that science has 00:27:20.55\00:27:22.85 just discovering are the best foods as far as preventing 00:27:22.88\00:27:26.63 as well as treating depression. 00:27:26.64\00:27:29.05 We've been talking with Dr. Neil Nedley 00:27:29.08\00:27:30.92 We've been talking about depression. 00:27:30.95\00:27:32.70 We've been talking about how it relates to nutrition, 00:27:32.73\00:27:35.24 and really, Doctor, we could say you are what you eat... 00:27:35.27\00:27:40.93 Or you are what you DON'T eat! 00:27:40.96\00:27:42.68 If you would like a copy of today's program, 00:27:42.71\00:27:46.57 please contact 3ABN. 00:27:46.58\00:27:47.98 You can get all this information in Dr. Nedley's new book 00:27:48.01\00:27:50.61 that's coming out, or may be out when you're watching this. 00:27:50.64\00:27:52.78 So call us and we'll hope that as a result, 00:27:52.81\00:27:55.34 you'll have health that lasts for a lifetime! 00:27:55.37\00:27:57.89