Overview
Depression is an often-debilitating mental health condition that can be treated, in part, by changing your diet and adding some extra mood-boosting nutrients. Symptoms of depression can include sadness, hopelessness, guilt, irritability, loss of interest in pleasurable activities, fatigue, insomnia, changes in appetite and suicidal thoughts, reports the National Institute of Mental Health, or NIMH. Food can help prevent depression if you are at risk and stop a recurrence if you already have been diagnosed. Contact a psychiatrist if you are unsure whether you have depression.
Step 1
Incorporate omega-3 fatty acids into your diet. Getting adequate amounts of this nutrient keeps your brain healthy, which helps it fight depression. Fish is one of the best sources of omega-3s and good choices include salmon, mackerel and herring. If you prefer not to eat fish, look for omega-3 supplements at health food stores for the same brain health benefits. Walnuts and flaxseed are other foods that contain a good dose of omega-3s. Sprinkle either one on cereal or yogurt or use them when preparing baked goods.
Step 2
Increase your B vitamin intake. These vitamins are capable of boosting your mood when present in your body in adequate amounts. B vitamins, including folate, B6 and B12, help your brain chemistry stay balanced, which is important for preventing mental illnesses, including depression. In addition, a deficiency in B vitamins makes it harder for your body to efficiently make use of any antidepressants you are taking. A balanced diet including fruits, vegetables and lean meats will help you increase your intake of B vitamins. A supplement can make up the difference, if needed.
Cut back on sugar. Your brain needs a consistent amount of glucose to fight off depression and the symptoms it produces. Eating large amounts of sugar causes your glucose levels to spike and dip, which can result in fatigue, crying spells and anxiety, which can lead to depression. Avoid soft drinks, cake, cookies, some kinds of fruit juice and many types of cereal and packaged snacks, and opt for fresh fruits and vegetables, whole grains and low-fat dairy products.
Step 4
Eliminate caffeine. This stimulant is present in coffee, soda and chocolate and can bring on symptoms of depression when consumed in large quantities. It can unbalance your blood sugar and make you anxious, which are two things that can result in depression.
Step 5
Avoid drugs and alcohol. Both can make you feel better because they mask the symptoms of depression, but they also make it very hard to treat depression. Overall, long-term use of drugs and/or alcohol usually will make depression worse. If you are at risk for developing depression or have suffered from it in the past, it is best to completely cut out alcohol and illicit drugs.
source : livestronge.com
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