Diet Plan for Depression

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest.It affects how you feel, think and behave and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn't worth living.

SYMPTOMS OF DEPRESSION

Although depression may occur only once during your life, people typically have multiple episodes. During these episodes, symptoms occur most of the day, nearly every day and may include:

Feelings of sadness, tearfulness, emptiness or hopelessness, Angry outbursts, irritability or frustration, even over small matters, Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports, Sleep disturbances, including insomnia or sleeping too much, Tiredness and lack of energy, so even small tasks take extra effort, Reduced appetite and weight loss or increased cravings for food and weight gain, Anxiety, agitation or restlessness, Slowed thinking, speaking or body movements, Feelings of worthlessness or guilt, fixating on past failures or self-blame, Trouble thinking, concentrating, making decisions and remembering things, Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide, Unexplained physical problems, such as back pain or headaches.

DIET AND DEPRESSION :

Although , there's no specific diet for depression. Still,certain eating plans or foods put you instantly in a better mood, so a healthy diet helps as part of your overall treatment. Diet plays important role in depression in many ways such as :

1. Antioxidants Prevent Cell Damage in the Brain - Our bodies normally make molecules called free radicals, but these can lead to cell damage, aging, and other problems. Studies show that your brain is particularly at risk. Although there's no way to stop free radicals completely, you can be able to lessen their destructive effect by eating foods rich in antioxidants, including:
   • Beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato
   • Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato
   • Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ
2. "Smart" Carbs Can Have a Calming Effect
   • Carbohydrates are linked to the mood-boosting brain chemical, serotonin.
   • Choose your carbs wisely. Limit sugary foods and opt for smart or “complex” carbs (such as whole grains) rather than simple carbs (such as cakes and cookies). Fruits, vegetables, and legumes also have healthy carbs and fiber.
3. Protein-Rich Foods Boost Alertness
   • Foods like turkey, tuna, and chicken have an amino acid called tryptophan, which may help you make serotonin. Try to eat something with protein several times a day, especially when you need to clear your mind and boost your energy.
   • Good sources of healthy proteins include beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, and yogurt.
4. Get Enough Vitamin D
   • Vitamin D receptors are located throughout the body, including your brain.
   • A recent national study found that the likelihood of having depression is higher in people with low levels of vitamin D.
5. Select Selenium-Rich Foods
   • Studies have reported a link between low selenium and poor moods.
   • Beans and legumes
   • Lean meat (lean pork and beef, skinless chicken and turkey)
   • Low-fat dairy products
   • Nuts and seeds (particularly brazil nuts
   • Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)
   • Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)
6. Include Omega-3 Fatty Acids - Recently, scientists found that societies that don't eat enough omega-3s may have higher rates of major depressive disorder.
   Good sources of omega-3s, including alpha-linolenic acid, are:
   Fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna), Flaxseed,Canola and soybean oils Nuts, especially walnuts, Dark green, leafy vegetables.
7. Your Weight and Lifestyle Matter Too - People who are obese may be more likely to become depressed. And, according to several studies, people who are depressed are more likely to become obese. Researchers believe that may be the result of changes in your immune system and hormones that come with depression. Fortunately, a nutritious diet including the foods above will help you get to and stay at a healthy weight.

Feel free to connect with Team Nutrishilp for any emotional counselling, dietry and nutritional support to cope up with The Depression