Diet in depression
What is
Depression?
It is more
than just tearfulness or feeling of sadness.
Causes of
depression :
(depression,
mood swings & fatigue often have one common cause i.e. poor nutrition)
-Mostly are
due to physical health issues.
-Family problems.
-Loss of a
relationship or job.
-Long term
unemployment.
-Death of a loved
one .
Some commonly prescribed drugs such as antibiotics, pain
killers, ulcer drugs, birth control pills, high blood pressure drugs contribute
to depression. If you are taking any of these do not quit them abruptly without
talking to you doctor. But be aware that they might be contributing to your condition by
depleting your body of depression fighting vitamins and minerals.
Symptoms :
Withdrawing
from social contact with friends or family.
Difficulty
in sleeping.
Feeling
frustrated.
Feeling
sick, tired all the time.
Experiencing
negative thoughts.
Depression has been linked with brain
inflammation
Diet ( A
healthy diet is essential for staying well)
An apple a
day could keep the psychiatrist away.
Eat protein
rich foods to boost alertness. They help to increase production of the brain
chemical stonin which is thought to play a big role in mood regulation.
Eat vitamin B rich whole foods like nuts, seeds, fruits, vegetables,
milk, curd, soyamilk . Vitamin B12 is only found in animal foods like meat, fish,
eggs and dairy products.
The most nutrient
–dense item available to us for eating is leafy green vegetables. Because they
contain oodles of vitamin A , C and K,
minerals etc.
Walnuts are
one of the richest plant based source of omega 3 fatty acids and support brain
functions and reduce depression symptoms.
All types of
berries like raspberry, strawberry, blue berry
contain some of the highly rich antioxidant
foods available to us.
Eating
onions and garlic frequently is associated with a reduced risk of cancers of
the digestive tract. It is understandable that why a food that can prevent
cancers of the gut would also benefit your mind.
Tomatoes
contain lot of folic acid and alpha –lipoic acid , both of which are good for fighting
depression.
Beans are good
because the body digests them slowly . So
any food that assists us in evening out my blood sugar level is my friend. Flax
seeds, sunflower seeds, chia seeds are good for your mood.
Brown rice –
it contains vitamin B1, B3 & folic acid. It is also a low glycemic food
which means it releases glucose into the blood stream gradually, preventing
sugar low and mood swings.
Cabbage
contains vitamin C and folic acid. It protects us against stress, infection,
ulcers etc.
Dark chocolate
is known to lower blood pressure, adding to a feeling of calm. You can safely
allow your self dark chocolate as a snack once in a week.
Garlic is
jam packed with powerful antioxidants. So add it liberally to all the meals.
Oat meal causes
your brain to produce serotonin, a feel good chemical.
Walnuts
reversed some signs of brain ageing.
Low level of
zinc have been linked to both anxiety and depression. Since our bodies have no
way to store zinc, its important to get some amount of it every day.
Food to be avoided to fight depression:–
Avoid
caffeine, sugar, refined carbohydrates, alcohol.
Eat sweet
foods only as a very occasional treat.
Investigate
food intolerances. You may suspect some foods which may or may not be one of
the usual suspects. These are gluten (wheat, rye, barley) dairy (all types cow,
sheep, goat milk, cheese, cream etc) soya eggs etc. If this is the case you
could try an exclusion of the food or foods for a brief trial period.
Some
lifestyle changes :
Get plenty
of sunshine - natural sunlight is a proven cure for
depression.
Experience
laughter.
Healthy
weight (carrying extra weight can make you feel bad about yourself)
Regular
exercise ( Exercise releases endorphins hormones that can make you feel
positive and well balanced).
Dr Suman Setia(BAMS DNHE PGDHHM)
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