Depression is the leading cause of disability in the United States. It can manifest in several forms, from major depressive symptoms easily identified as a clinical disorder to mild, chronic symptoms that can persist for several years. Major depression affects nearly twice as many women (6.7 million) as men. Mild, chronic depressive symptoms affect approximately 5.4 percent of the U.S. population age 18 and older at some time during their lifetime. This translates to about 10.9 million American adults and often begins in childhood, adolescence or early adulthood.

Women who have had an episode of depression have increased odds of developing a cluster of conditions including abdominal obesity, high blood pressure, elevated blood sugar and unhealthy cholesterol levels. Commonly referred to as “metabolic syndrome”, these conditions set the stage for type 2 diabetes, heart disease and stroke. Not surprising, really. When you’re depressed you don’t take care of yourself. Depressed people are more likely to smoke, eat an unhealthy diet, stop exercising and not comply with medical treatment.

Conversely, studies also show that obesity increases the risk for depression. Once you are overweight you have a greater chance of becoming depressed which may thwart any efforts that you make to improve your lifestyle and lose weight; a vicious cycle.

Anti-Depression Foods - Changes in emotional state are initiated in the brain. Chemicals called neurotransmitters control communication between brain cells, and connect the circuits and structures of the brain to elicit mood states. Depression is believed to be due to the low availability and/or dysfunction of neurotransmitters. Serotonin is the most significant and well-understood neurotransmitter. When levels of serotonin drop, mood is depressed. When serotonin can’t act effectively to allow for cell to cell communication, symptoms of depression rise. Drugs like Prozac and Effexor increase serotonin concentrations in the brain, improving mood and reducing depression.

How you attend to your physical and psychological health directly affects the concentrations of serotonin in your brain. You are probably well aware that diet, activity, rest and stress reduction techniques all play a significant role in your overall health. These factors impact mood because they elevate levels of serotonin. In fact, there are specific foods that can affect your mood and can be used to target anti-depression. If you are mildly depressed, foods may be just as effective as drugs in elevating concentrations of brain serotonin without the negative side effects.

Turkey and Milk - Tryptophan, an amino acid, is the chemical precursor to serotonin. The production of serotonin in your brain is limited by how much tryptophan is available in your bloodstream. Since tryptophan is an amino acid it is found in protein-containing foods. But only certain foods are especially high in tryptophan and have been shown to elevate blood levels of tryptophan and brain levels of serotonin.

Studies on subjects who are prone to the effects of stress have investigated the impact that diets high in whey protein, a naturally rich source of tryptophan, have on their stress response, mood and cognitive performance. The results of two studies have shown d