When depression strikes, people often turn to doctors for solutions. Doctors then frequently put them on prescription medications to counteract their patient's persistent feelings of doom, low energy, crying jags or suicidal impulses. However, shifting to a healthy, well balanced diet helps mild to moderate symptoms of depression better than any medication. The extra cost of a healthy diet can be covered by cutting back on takeaway meals and alcohol and it has no negative side effects.
Eating Regular Meals
When people are trying to diet or save funds, they usually cut back on how many meals they eat a day. While this may help them lose weight or stop over spending, missing meals affects mental health. When you skip meals, blood sugar drops rapidly. This leads to exhaustion, nausea and depression. Eat three meals a day or six regular snack-type repasts.
Choose Wholegrains, Fruits and Vegetables
Refined foods are unhealthy for anyone, but for people with depression eating foods with lots of sugar, white flour and other over-refined ingredients is a recipe for gloom. These foods provide false energy, leading to a rise followed swiftly by a crash. Such an emotional pattern is indicative of depressive behavior. Conversely, wholegrains, along with fruits and vegetables, contain vitamin B1, folate and zinc, all of which have been shown to improve the mood of depressed patients. Steam vegetables for optimum vitamin retention.
Consume Protein
The protein found in foods such as nuts, beans, fish, meat, cheese, eggs and milk is key to healthy mental functions. These foods contain the amino acid Tryptophan which has been proven to naturally heighten mood. This amino acid also maintains healthy skin, bones and hair. Especially consume regular amounts of oily fish with Omega 3 in it, such as sardines and kippers. Those packed in water or tomato sauce are preferable to those in the Omega 6 rich sunflower oil. Lower the consumption of trans fats for optimum mental health.
Rehydrate Regularly
When depressed, the body dehydrates more quickly, leading to a lessened ability to concentrate, perform tasks effectively and deal with problems. Drink 8 glasses of water a day, along with juices and teas. Coffee can hydrate in small doses. However, if over consumed it not only becomes a diuretic, but it can worsen depression by creating anxiety and insomnia. Alcohol also depletes the system by leaching vitamins from the brain, deepening mental disorders.
Along with regular exercise, sleep and taking multi vitamins, a healthy, well balanced diet can go a long way towards alleviating depression and ensuring vitality.
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