A Nutritional Guide to Managing Your Depression

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managing stress

According to WHO, depression is the main reason for the disease burden in high-income countries. Poor concentration, fatigue, loss of energy, enhanced or decreased appetite, agitation, and feeling of guilt are the common symptoms of depression. In the severe cases thoughts to commit suicide also occurs.

There are certain factors that contribute to the circumstances of depression-like biochemical imbalances or any other psychological issues these cause trauma or stress.

It is also known as MDD (Major Depressive Disorder) and can have a great influence on your life and body. It can lead to difficulty in sleeping, lost interest in favorite hobbies. The frustration inside a depressed person can even change the relationships with friends and family as well. Some of the people find enough relief with medicines and treatment. However, even meetings with psychiatrists and the consumption of antidepressants can worsen the graph of your depression from acute to high.

Looking for its safe and productive supplements then the depressed person can consume certain food items in order to tackle this disease.

Types of Foods to Combat Depression

There are different food options that you can include in your diet which give mind-boosting benefits. It cannot be said that you must overhaul your dietary habits and should consume only these foods. However, you must be aware of which food influences your mood and manages your symptoms of depression well.

Fish

To fight depression, wild-caught fishes like sardines, trout, salmon, and tuna are the best choices to combat depression. These are rich in omega-3 fats that are crucial for a healthy brain.

Walnuts

Being the highest plant-based source of omega-3 and the richest source of protein that keeps the level of blood sugar balanced Walnuts supports overall brain health. Even though cashews, hazelnuts, and Brazil nuts are the greatest supplements of omega-3 fats, walnuts work like wonders. By consuming walnuts, the level of energy, concentration, and optimism can be enhanced drastically.

Beans

Beans are enriched in fiber and protein, these aids to maintain stable blood sugar level. therefore, Beans are the greatest source of folate. It is a vitamin B that assists the body to produce blood cells, RNA and DNA, and certain proteins.

Seeds

If you are struggling with depression, Chia seeds and Flax Seeds are amazing additions in your diet. These two foods are the greatest source of omega-3 fats.  Pumpkin seeds are found to be the richest source of amino acids. If you are looking for easy and small ways to improve your mood and concentration, then the seeds are the perfect options.

Poultry

Turkey and chicken help to stabilize the levels of blood sugar. These also keep your mood balanced during the day. Chicken breasts and Turkey provide a great amount of tryptophan. This is advantageous also because it creates serotonin in the body that maintains a healthy mood and induces sleep.

Probiotics

Researchers are also linking good mental health with good gut health. It has been found that the microorganisms living in the gut play a crucial role in stabilizing mood by reducing inflammation in your body. It also affects the stress response. This is the reason that people having irritable bowel syndrome develop anxiety and depression.

Foods containing probiotics are:

  • Tofu
  • Tempeh
  • Kimchi
  • Miso
  • Kombucha

Vegetables

Although vegetables are important for everyone, people struggling with depression will get benefitted a lot. People with depression have less intake of folate as compared to those who are without depression.  Dark green vegetables are a wonderful choice to enhance mood. The powerful players in the category of vegetables are spinach, sprouts, watercress, etc.

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Foods to Be Avoided During Depression

If you are facing stress and depression, it is also significant to know which foods to avoid. Obviously the consumption of these foods in moderation will not harm you but you must be aware that certain foods have an impact on your mental health and you can make better choices for food.

Sugar

Everybody is aware of those foods and drinks containing sugar are not good for our bodies. People realize that sugar can influence their waistline but they do not realize that it can also impact their mood. The foods around us like cakes, cookies, salad dressings, etc. are filled with sugar.

It is also wise to note that sugar-containing products will not be marked simply as “sugar” in the list of ingredients. The following terms could have been used instead:

  • Honey
  • Fructose
  • Maltose
  • Corn Syrup
  • Dextrose

Alcohol

If you are struggling with depression, try to limit the levels of alcohol. Alcohol is a depressant and can sabotage your mood. Many of the alcoholic beverages could be sugary and can elevate the level of blood sugar. According to some researches, a small proportion of red wine can be helpful to fight with depression. However, the doctors opine that there is no health problem that can occur due to a lack of alcohol.

Caffeine

Caffeine is considered to be a healthy way to start the day. On the contrary, it can lead to crashes later in the day when you will feel that you need to regain your energy. The better alternative to coffee is tea. The moderate amount of coffee that is 1-2 cups has been linked with lower risks of getting caught by stress. To get benefits of anti-oxidants, green tea gives theanine, which is an amino acid that gives anti-stress advantages that aids people from having depression.

The food that we consume has a great impact on our bodies. The choices of food can impact the ability of our body and its functioning. There is no particular diet that can decrease depression, there are abundant of foods enriched with nutrients that keep our brain healthy.

It is always advisable to consult your doctor before changing your diet. Be patient while trying new foods and give some time to your body to adapt to those changes. Better food choices can recover your overall health and have a positive influence on your mental health.

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