Diet Management During Depression
What Is
Depression?
Depression (major depressive
disorder) is a common and serious medical illness that negatively affects how
you feel, the way you think and how you act. Fortunately, it is also treatable.
Depression causes feelings of sadness and/or a loss of interest in activities
once enjoyed. It can lead to a variety of emotional and physical problems and
can decrease a person’s ability to function at work and at home.
Depression symptoms can vary from mild to severe and can
include:
o Feeling sad or having a depressed mood
o Loss of interest or pleasure in activities once enjoyed
o Changes in appetite — weight loss or gain unrelated to
dieting
o Trouble sleeping or sleeping too much
o Loss of energy or increased fatigue
o Increase in purposeless physical activity (e.g.,
hand-wringing or pacing) or slowed movements and speech (actions observable by
others)
o Feeling worthless or guilty
o Difficulty thinking, concentrating or making decisions
o Thoughts of death or suicide.
o
A depressed
mood during most of the day, especially in the morning
o
You feel tired or have a lack of energy almost every day.
o
You feel
worthless or guilty almost every day.
o
You have a hard
time focusing, remembering details, and making decisions.
o
You feel
restless or slowed down.
o
Feel irritable
and restless
o
Lose pleasure
in life
o
Overeat or stop
feeling hungry
o
Have aches or
pains, headaches, cramps, or digestive problems that don’t go away or get better with treatment
o
Have sad, anxious,
or "empty" feelings
Which foods are good for depression?
Among all the
strategies to safeguard my mental health, eating the right foods ties for first
(with getting adequate sleep) as the most important. Few foods
you can include in your diet to safeguard your menatal health are :
1.
Dark Leafy Greens: A
Nutrient-Dense Inflammation Fighter
If you were to choose the healthiest food of all, the
most nutrient-dense item available to us to eat, it would be dark, leafy
greens, no contest. Spinach. Kale. Swiss chard. Greens are the first of the all.
“These foods help prevent the cancerous transformation
of normal cells and keep the body armed and ready to attack any precancerous or
cancerous cells that may arise. Leafy greens fight against all kinds of
inflammation.
2.
Walnuts: Rich in Mood-Boosting
Omega-3 Fatty Acids
Walnuts are one of the richest plant sources of
omega-3 fatty acids, and numerous studies have demonstrated how omega-3 fatty
acids support brain function and reduce depression symptoms.
3. Berries: Full of Cell-Repairing Antioxidants
Blueberries, raspberries, strawberries, and blackberries
are some of the highest antioxidant foods available to us. People who are
treated with antioxidants have a significantly lower depression score.
Antioxidants are like DNA repairmen. They go around fixing your cells and
preventing them from getting cancer and other illnesses.
4.
Beans
Beans are a great
source of protein and fiber, both of which help to maintain stable and
consistent blood sugar levels. In addition to helping minimize the blood sugar
spikes and dips that can affect our mood, beans are also great sources of
folate. Folate is a B vitamin that helps the body use vitamin B12 and amino
acids, helping the body to detox cells and create new cells. Garbanzo beans
(also known as chickpeas) are very high in folate, offering over 100 percent of
the daily recommended value in just a half cup. Pinto beans are another great
choice, with a half cup serving offering 37 percent of the daily recommended
value of folate.
5.
Seeds
Flaxseed and
chia seeds are wonderful additions to your diet if you struggle with
depression. As with some of the other foods mentioned, these two types of seeds
are particularly great sources of Omega-3 fats. Just one tablespoon of chia
seeds provides approximately 61 percent of your daily recommended amount
of Omega-3 and one tablespoon of flaxseed provides roughly 39 percent of the
daily recommendation. As you can see, these two seeds pack a powerful punch if
you are looking for small ways to improve your diet and your mood.
Pumpkin and squash
seeds are a great addition for increasing tryptophan. Tryptophan is an essential amino acid that
produces niacin and helps create serotonin. Pumpkin and squash seeds near the
top of the list, with just one ounce providing approximately 58 percent of the
recommended daily intake of tryptophan.
6. Poultry
Chicken and turkey
are both great sources of lean protein that can help to stabilize blood sugar
levels, keeping your mood well-balanced during the day. In addition to being
trusted sources of lean protein, turkey and chicken breasts are known to
provide high amounts of tryptophan. Again, this is beneficial because it helps
create serotonin, which assists us in maintaining healthy sleep and a balanced
mood. Just 3 ounces of roasted chicken breast offers 123 percent of the
recommended daily intake of tryptophan. Many of us already eat chicken breast
regularly but incorporating more lean protein such as turkey and chicken during
your week can help you increase your intake of tryptophan
7. Vegetables
Yes, you need to eat
your veggies! Although this is important for everyone, eating vegetables can be
of great help if you struggle with depression. Leafy green vegetables, in
particular, are good sources of ALA (alpha-linolenic acid). ALA is one of the
three main types of Omega-3 fatty acids, the other two being DHA and EPA. When
considering vegetables to help increase your Omega-3's, the powerful players
tend to be Brussels sprouts, spinach, kale, and watercress. Folate, fiber, and other
nutrients also make vegetables, especially the darker leafy greens, a wonderful
choice when looking for foods to help improve and stabilize mood.
8.
Fish
Wild-caught fish,
especially the more oily types such as salmon, mackerel, trout, sardines, and
tuna (not canned), are great choices to help fight depression. Why? Because
they are rich sources of fats. Omega-3 fats help to build connections
between brain cells as well as build and strengthen the receptor sites for
neurotransmitters. So, an increase in Omega-3's in your diet can help lead to
increased serotonin production and improvement of mood.
9. Beets
A cup of beets packs in a whopping
37 percent of your daily recommended folate. Early evidence suggests folate deficiency could be
linked to depression, and might make antidepressants less effective. Study
results are mixed—some have found that folic acid supplements actually don’t ease
depression symptoms—but it can’t hurt to load up on healthy foods that just so
happen to have the B vitamin. Include at least two folate-rich foods in your
diet, such as spinach, broccoli, orange juice, or chard. Check out these
other foods proven to improve your
mood.
10. Plums
Research has shown that a high
intake of flavonoids—a type of antioxidant found in fruits and vegetables—can
lower risk of depression. Falconoid-rich foods that fight depression include
plums, apples, yellow onions, and tea. Don’t miss these simple as they ward off depression.
11. Eggs:-
Fat,
fat, and more fat. Never pass on those eggs at brunch! It
might sound strange, but fat is an essential part of a healthy diet. ...
Diets that include healthy fats from egg yolks and up to 3 tablespoons a day of olive oil have
been associated with lowered rates of anxiety and depression. Eggs contain vitamins and minerals that are needed for
the regular functioning of cells, including the brain, nervous system, memory,
and metabolism.
Thank you for reading J
I hope my this blog help u becoming
better in this difficult phase of depression.. If any friend or dear one of
your is a sufferer of depression then share the blog with them.
If any query write on comment section.
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