Depression can affect anyone, and at an advanced age the risk is particularly high. There are numerous protective factors such as high self-confidence, social contacts ,and a healthy lifestyle. Individual nutrients can also be supportive, including omega-3 fatty acids.
Depression can affect anyone. In total, one out of 20 people suffers at least once in their life from depression and listlessness on a pathological scale. Depression with its many faces is becoming increasingly common.
The World Health Organization (WHO) already sees this as the main cause of life impairments. The causes are manifold and include stressful external circumstances as well as internal factors such as disorders of the hormone balance and the balance of nerve impulses. Severe physical illnesses also represent a risk factor.
Depressive episodes affect 20% of people over 65 years of age.
With increasing age further risk factors such as chronic complaints, losses as well as decreasing physical and mental abilities are added. In people over 65, about one in five is affected. Depression is nothing to be ashamed of. Nobody should be afraid to take advantage of support.
What do omega-3 fatty acids have to do with mood?
Numerous studies have shown that a low level of omega-3 fatty acids is a risk factor for mental illnesses such as depression. Conversely, the intake of omega-3 fatty acids has been shown to have a positive effect on depression. The fact that the conduction of stimuli in the nerve cells is supported may play a central role in this. Furthermore, mood also improves due to the positive effects of omega-3 fatty acids on the general circulation, the stabilization of the hormone level and the immune system.
Omega-3 fatty acids support the treatment of depression in old age
Omega-3 fatty acids have proven effective in the treatment of age-related depression. A study by the University Hospital of Tehran has shown that older people (>65 years) with mild to moderate depression benefit from a regular intake of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
After six months of daily intake of 300 mg EPA and 300 mg DHA, the symptoms had significantly improved, while they had remained unchanged among the participants in the comparison group.
In a US military study, omega-3 deficiency increased the risk of suicide by 62%.
Link between omega-3 deficiency and suicide risk?
Studies have shown that people with severe depression and a tendency to suicidal thoughts have increased activity in certain brain regions. It is precisely these regions that are more active even at low levels of omega-3 fatty acids.
In fact, a study by the Armed Forces Medical University in Maryland, USA, found a link between omega-3 fatty acid levels and the risk of suicide. In 800 members of the US military who committed suicide, omega-3 fatty acid levels were measured and compared with those of 800 healthy military personnel. In fact, healthy individuals had significantly higher levels of omega-3 fatty acids.
According to calculations a low Omega-3-fatty-acids level accompanied with an up to 62 per cent increased suicide risk.
Conversely, the daily intake of 2 g omega-3 fatty acids reduced the suicidal tendencies of patients who tend to commit suicide by 45 percent.
What is good for the soul?
There are numerous protective factors for the soul. These include, among other things:
- a healthy self-confidence
- a good social network
- load-bearing relationships
- meaningful hobbies
- sufficient exercise
- as well as religiosity and spirituality.
What we eat also has an influence on our mood. However, we cannot rely on chocolate or bananas alone, which are often mentioned in this context. They contain more of the amino acid tryptophan, from which the “happiness hormone” serotonin is formed in the body, but in order to achieve an effect in depression, one would have to consume vast amounts of it.
A stronger effect can be expected from a high consumption of fish, which is the omega-3 fatty acids EPA and DHA. In order to achieve a sufficient supply of omega-3 fatty acids, supplementary preparations are also available. It is recommended to pay attention to the contained quantity as well as quality and purity.
In any case, it does not always have to be the same heavy medication when sadness threatens to take over. In the case of mild depression, natural substances may be of sufficient help. In severe cases, they can be a useful supplement to other medications. Apart from the accompanying intake of omega-3 fatty acids, 5-hydroxytryptophan, zinc, curcuma and vitamins B1 and B6 are the most important.
