Brain food: Natural ways to boost your mood

In recognition of Mental Health Awareness week, Yahoo Canada Shine is exploring some issues affecting those with mental illness. Check back each day for new content and share with your friends. Let's keep the conversation going all year long.

The Standard North American diet, high in refined carbohydrates and fats, isn't just wreaking havoc on our bodies -- it's also hurting our minds.

These refined carbs -- found in white flour and high-sugar processed foods -- cause our blood sugar to spike, and when it comes back down again, you get that energy crash you're used to experiencing after eating a big carb-loaded meal or a sugary latte and muffin.

While the impact on your physical body is noticeable, it's what you can't see that could be hurting you the most.

"Your brain relies on a steady intake of glucose and other micronutrients, and if you constantly spike and trough those nutrients through eating these refined foods, you're basically emulating depression in your brain," says Bryce Wylde, associate medical director at P3 Health in Toronto, Ont.

Wylde says that once the dramatic rise in blood sugar begins to fall, your body gets hungry again -- and the need for food is strong and rapid. This causes our bodies to go into what he refers to as 'starvation mode,' where you think you should be frantically running to find another source of food. This internal frenzy -- which you might not even be consciously aware of -- puts extreme stress on your brain, leading to anxiety.

Wylde says those suffering from mental illness should stick to a diet low in inflammatory foods, avoiding unhealthy fats, sugar and white flour, in order to keep their body out of 'starvation mode.'

In addition to avoiding these dietary disasters, there are certain foods and supplements that can aid in boosting your mood and warding off depression. Essentially, they work by encouraging your brain to function normally and produce a healthy amount of serotonin (the chemical associated with happiness) and melatonin (the chemical associated with sleep).

Omega-3 fatty acids -- particularly the DHA variety of omega-3 -- is key for proper brain function, and has been shown to be effective in treating depression. DHA omega-3 fatty acids can be found in fatty fish such as salmon, as well as certain fish oil supplements.

"I affectionately refer to DHA as 'brain juice.' We are all, essentially, 'fat heads' and our brain is largely comprised of fats, specifically DHA," Wylde says. "And without that, we quickly become depressed."

Certain amino acids can also aid in curbing the symptoms of depression. Theanine, an amino acid found in black and green tea, has been shown to reduce anxiety and calm the mind without causing drowsiness.

Tryptophan, an acid your body needs in order to produce serotonin, is another mood-booster, and can be found in turkey, cheese, eggs and seeds. Wylde says he often recommends 5-HTP, a supplement form of tryptophan, for patients with low serotonin levels, but notes that it should be taken under the supervision of a professional and is not an alternative to antidepressants for people with severe mental illness.

"There's a ton of natural remedies that can be used in cases of depression, anxiety and brain neurochemistry imbalances, but really it's all about discerning what's right for each individual," he says. "And the caveat should always be that just because something is natural doesn't mean that it won't have negative effects -- but there's far less risk [than drugs]."

While certain foods and supplements can be helpful in relieving symptoms in mild to moderate depression, those who suffer from any form of clinical depression should seek professional help to determine which method of treatment is best for them.

For the first piece in our series, see: How to tell if it's the blues or something more
For the second piece in our series, see: This simple breathing trick can help treat and prevent depression
For the third piece in our series, see: Is your child depressed? 3 signs parents should watch for
For the fourth piece in our series, see: Why are more women diagnosed with depression than men?