Depression Treatment: Diet – Recommended Food
Depression is often caused by inadequate nutrition. Even if that’s not the case with you, a sound diet will help create healthier brain chemistry. Eat a good diet balanced with complex carbohydrates from sources like whole grains, vegetables, and legumes. Complex carbohydrates are high in serotonin, a deficiency of which can cause depression and insomnia. Read below some tips on depression treatment.
Soy, beans, lean poultry, eggs, nuts (walnuts are excellent), and seeds are excellent sources of protein, which will boost your energy levels. Have some several times a day.
The brain is primarily composed of fatty acids and requires a constant dietary supply of omega-3 fatty acids. While omega-3 fatty acids are most recognized for their cardiovascular benefit, they are quite important for normal mood. Various studies, including a recent one in Psychosomatic Medicine, have demonstrated that a relative imbalance between omega-6 and omega-3 fatty acids is associated with symptoms of depression. Depression treatment. Omega-3 fatty acids can be consumed through cold-water fish such as ocean salmon, sardines, and low-mercury-content tuna. Almonds, walnuts, pumpkin seeds, and flaxseeds are also healthy sources.
You need to keep your sugar levels regulated, so instead of eating three large meals a day, try five to six smaller ones.
Consume 1 tablespoon of ground-up flaxseeds daily. This is a good source of fiber and essential fatty acids. Sprinkle on a salad or mix in a shake.
Add 1 tablespoon of flaxseed oil or an oil blend to your salad daily for healthful essential fatty acids.
Food to Avoid
Many depressed people have hidden food allergies. Any food is a potential allergen, but wheat is the product most often linked to depression.
Dramatically reduce your intake of hydrogenated and saturated fats, which only increase fatigue and sluggishness.
Caffeine and refined sugar may make you feel temporarily better, but your body soon “crashes” from the high, leaving you even more exhausted or irritable. They also deplete vital nutrients from your system. Eliminate these substances from your diet.
Alcohol is a depressant, so avoid wine, beer, and liquor. If you are so unhappy that you feel you need alcohol, talk to a doctor or a therapist. You may have a drinking problem—or you might be headed for one.
If you’ve been following a diet that’s high in saturated fats and refined sugars, or if you’ve unknowingly been eating foods that have caused allergic reactions, some or even all of your symptoms may be caused by toxic buildup. A detoxification program will help cleanse your body.
If you feel sluggish and dull, and if your doctor has ruled out an underlying disease as the cause, a three-day juice and liquid fast may refresh you.
Well-designed studies have shown that SAMe is equal to or, in some cases, more effective than pharmaceutical antidepressants. It has also been studied in combination with pharmaceutical antidepressants and was found to quicken the therapeutic effects. A double-blind study at the University of California–Irvine Medical Center found that 62 percent of people taking SAMe and 52 percent of those taking a pharmaceutical antidepressant improved significantly.
See also: “Depression Recommendations“