A number of lifestyle factors can contribute to depression,
but one that’s often overlooked is what you put in your mouth.
Diet can play a huge role in depression.
Do you crave sweet, salty, and fatty foods when you’re
feeling blue? You’re not alone.
But If we eat better foods like lean proteins, whole grains,
fresh fruits and vegetables, and fish, we short-circuit the junk food cravings
and have higher energy levels and sharper mental focus.
Vitamin D (sun exposure; fortified breakfast cereals,
breads, juices, milk): Vitamin D is required for brain development and
function. Deficiency in the “sunshine vitamin” is sometimes associated with
depression and other mood disorders.
"Smart"
Carbs Can Have a Calming Effect
Carbohydrates are linked to the mood-boosting brain
chemical, serotonin.
Experts aren't sure, but carb cravings sometimes may be
related to low serotonin activity.
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.
Tryptophan (protein sources including turkey, beef, eggs,
some dairy products, dark, leafy greens): tryptophan is an amino acid and a precursor
to serotonin.
It’s not well understood, but low tryptophan seems to
trigger depressive symptoms in some people who have taken antidepressants.
Increase your intake of B vitamins
People with low blood levels of the B-vitamin folic acid, or
high blood levels of the amino acid homocysteine (a sign that you are not
getting enough B6, B12 or folic acid), are both more likely to be depressed and
less likely to get a positive result from anti-depressant drugs.
In a study comparing the effects of giving an SSRI with
either a placebo or with folic acid, 61% of patients improved on the placebo
combination but 93% improved with the addition of folic acid.
Up your intake of
chromium
This mineral is vital for keeping your blood sugar level
stable because insulin, which clears glucose from the blood, can't work
properly without it. In fact it turns out that just supplying proper levels of
chromium to people with atypical depression can make a big difference.
Select Selenium-Rich Foods
Studies have reported a link between low selenium and poor
moods. The recommended amount for selenium is 55 micrograms a day for adults.
Evidence isn't clear that taking supplements can help. And
it's possible to get too much selenium. So it's probably best to focus on
foods:
• Beans and
legumes
• Lean meat
(lean pork and beef, skinless chicken and turkey)
• Low-fat
dairy products
• Nuts and
seeds (particularly brazil nuts - but no more than one or two a day because of
their high selenium content)
• Seafood
(oysters, clams, sardines, crab, saltwater fish, and freshwater fish)
• Whole
grains (whole-grain pasta, brown rice, oatmeal, etc.)
Cut back Caffeine
Caffeine may be difficult for many people to completely
eliminate from their diet.
However, it is good to only have caffeinated drinks in
moderation, particularly when you are experiencing depression-like symptoms.
Caffeine can disrupt sleep patterns and make you feel
anxious, which won’t help your depression. People who drink more than 400
milligrams of caffeine a day, the equivalent of four cups of brewed coffee,
should consider cutting back.
~Jennifer
