mindglobe
04-27-2016, 08:01 AM
What are the foods to prefer in case of depression?
Depression is a disorder that, inevitably, cannot be fought only by choosing a proper diet, because there is no particular diet to serve if you suffer from depression. Indeed, clinical trials have not been done to prove that a certain food can improve the mood of a person. However, being the willpower an important factor in everyone’s life, pursuing a healthy diet can be a good start to controlling moods.
Here are listed 10 suggestions I propose to properly choose your healthful diet. Remind: it is just a diet with the purpose to support the process of healing you are pursuing (clinical, CBT, whatever..), and it is not meant to be a replacement for these processes.
1. Adopt a diet full of nutrients
The body uses the nutrients contained in foods for the various cellular activities (growth, tissue repair, breathing) that guarantee the well-being of body and mind. Lack or a shortage of any of these nutrients (carbohydrates, proteins, lipids, vitamins, minerals) leads to an incorrect functioning of the organism that may result in physical illnesses.
2. Take essential antioxidants
Free radicals (produced in the body as a waste product during the normal metabolic functions) are highly reactive molecules that contribute to aging and cause other malfunctions. Antioxidants (such as beta-carotene and vitamins C and E) bind free radicals, inhibiting and decreasing their destructive power: the action of antioxidants is beneficial, especially for the brain, since this organ is particularly at risk and sensitive to free radicals damages.
To protect yourself from this destructive action you can insert in the diet:
sources of beta-carotene, such as apricots, broccoli, cantaloupe, carrots, cabbage, peaches, pumpkin, spinach, sweet potatoes.
sources of vitamin C, such as blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomatoes.
sources of vitamin E, for example, margarine, nuts, seeds, vegetable oils, wheat.
3. Be able to choose between carbohydrates
The connection between carbohydrates and mood is correlated, presumably, to serotonin, a neurotransmitter, mainly involved in actions like regulating mood: a diet rich in carbohydrates ensures the synthesis and the correct functioning of this molecule, which inhibits the carbohydrate desires.
In the diet, therefore, carbohydrates should not be eliminated. You have to know how to choose healthy carbohydrates rich in fiber, such as whole grains, fruits, vegetables, and legumes, trying to reduce, however, overly sugary foods.
4. Introduce proteins that increase the vitality
Protein-rich foods, such as turkey, tuna, chicken and others, contain an amino acid called tyrosine; this molecule helps to increase the levels of dopamine and norepinephrine in the brain, molecules that affect the vitality, the awareness and concentration. So, to clear your mind and increase your energy, you need to include protein foods in the diet. Those foods have to be eaten in large quantities (no exaggeration, of course): for example, good healthy sources of protein are beans, peas, lean beef, poultry, milk, yogurt, cheese, fish, soy and many others.
5. Opt for the Mediterranean diet
The Mediterranean diet is a healthful and well-balanced eating pattern, based on consumption, among many foods, plenty of fruits, vegetables, grains, beans, and fish.
Clinical investigations have shown that people undergoing depression suffer from vitamin insufficiencies, such as vitamin B12. However, experts have been unable to determine whether poor nutrients adversely affects the mood, or if the relationship is inverse, or if a person suffering from depression tend to eat badly.
To choose the Mediterranean diet means, therefore, to ensure a secure supply of nutrients, including, of course, vitamins.
6. Prevent vitamin D deficiency
Clinical comparisons have noticed that the reasonableness of experiencing depression is greater in people with vitamin D deficiencies. This comparison was made with people who took sufficient quantities; Indeed, it was proved that those who suffer from seasonal affective disorder would benefit by increasing the consumption of vitamin D during the year. These studies are easy to understand when you consider that vitamin D receptors are located in the brain. Researchers are supporters of the importance of taking this “drug”, and this advice is directed especially to people who suffer from depression.
7. Consuming foods rich in selenium
Selenium is an essential mineral for good health; the researchers’ studies have shown a link between selenium deficiency and mood disorders, but the reality of this hypothesis has not been proven yet. It has not been defined what benefit could pull a depressed person taking selenium.
However, an excessive amount of selenium shows toxicity to the body, but this is rather not likely to happen if you take this mineral through foods and not through supplements. Then, you have to make sure to consume enough foods that contain the selenium dose to be taken each day (0.05 milligrams for adults). Luckily, selenium is a pretty common mineral and is detected in many foods, including legumes (beans and others), lean meat (beef, chicken, pork and turkey), products low in fat, nuts, seeds, shellfish (oysters, clams, sardines, crabs), whole grains (brown rice, whole wheat pasta, oats).
8. Include in your diet Omega-3 fatty acids
It is grasped that the benefits of taking Omega-3 fatty acids are infinite. Recently, scientists have shown that there is a correlation between the lack of this substance and the origin of depressive hits. In clinical research, the researchers estimated a higher percentage of individuals affected by mood disorders. Those individuals were people taking a negligible amount of Omega-3, compared to people who consume large quantities of these fatty acids. Other studies have exposed that people who consume fish (one of the richest source of Omega-3) have a higher prevention to depression.
Omega-3 are essential molecules, multi-benefit, so it is right to enter into the diet:
sources of Omega-3 fatty acids: fish (anchovies, mackerel, salmon, sardines, tuna), flaxseed and walnuts.
sources of alpha-linolenic acid: linseed, rapeseed oil, soybean oil, walnuts and dark green leafy vegetables.
9. Attention to lifestyle
Some people with bipolar disturbance are also experiencing other problems associated with alcohol and drugs. These substances affect mood and cause sleep disorders, even conflict with the healing process. Other substances, such as caffeine, may cause a feeling of anxiety or insomnia: in this case, to make sure of quiet bedtimes, you should reduce or even eliminate the consumption of caffeine.
10. Weight maintenance
Recent inquiries have recognized a bond between obesity and depression. In people with weight problems, there is a higher inclination to become depressed. Moreover, studies have also shown the opposite situation, particularly that depressed individuals tend to become obese. The researchers believe that this relationship depends on the psychological changes that occur in depressed people, changes that affect the immune system and the hormonal system.
So if you have obesity problems, you should try to remedy it for the well being both physically and mentally.
Let me know what other suggestions could you give regarding this topic.
Depression is a disorder that, inevitably, cannot be fought only by choosing a proper diet, because there is no particular diet to serve if you suffer from depression. Indeed, clinical trials have not been done to prove that a certain food can improve the mood of a person. However, being the willpower an important factor in everyone’s life, pursuing a healthy diet can be a good start to controlling moods.
Here are listed 10 suggestions I propose to properly choose your healthful diet. Remind: it is just a diet with the purpose to support the process of healing you are pursuing (clinical, CBT, whatever..), and it is not meant to be a replacement for these processes.
1. Adopt a diet full of nutrients
The body uses the nutrients contained in foods for the various cellular activities (growth, tissue repair, breathing) that guarantee the well-being of body and mind. Lack or a shortage of any of these nutrients (carbohydrates, proteins, lipids, vitamins, minerals) leads to an incorrect functioning of the organism that may result in physical illnesses.
2. Take essential antioxidants
Free radicals (produced in the body as a waste product during the normal metabolic functions) are highly reactive molecules that contribute to aging and cause other malfunctions. Antioxidants (such as beta-carotene and vitamins C and E) bind free radicals, inhibiting and decreasing their destructive power: the action of antioxidants is beneficial, especially for the brain, since this organ is particularly at risk and sensitive to free radicals damages.
To protect yourself from this destructive action you can insert in the diet:
sources of beta-carotene, such as apricots, broccoli, cantaloupe, carrots, cabbage, peaches, pumpkin, spinach, sweet potatoes.
sources of vitamin C, such as blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomatoes.
sources of vitamin E, for example, margarine, nuts, seeds, vegetable oils, wheat.
3. Be able to choose between carbohydrates
The connection between carbohydrates and mood is correlated, presumably, to serotonin, a neurotransmitter, mainly involved in actions like regulating mood: a diet rich in carbohydrates ensures the synthesis and the correct functioning of this molecule, which inhibits the carbohydrate desires.
In the diet, therefore, carbohydrates should not be eliminated. You have to know how to choose healthy carbohydrates rich in fiber, such as whole grains, fruits, vegetables, and legumes, trying to reduce, however, overly sugary foods.
4. Introduce proteins that increase the vitality
Protein-rich foods, such as turkey, tuna, chicken and others, contain an amino acid called tyrosine; this molecule helps to increase the levels of dopamine and norepinephrine in the brain, molecules that affect the vitality, the awareness and concentration. So, to clear your mind and increase your energy, you need to include protein foods in the diet. Those foods have to be eaten in large quantities (no exaggeration, of course): for example, good healthy sources of protein are beans, peas, lean beef, poultry, milk, yogurt, cheese, fish, soy and many others.
5. Opt for the Mediterranean diet
The Mediterranean diet is a healthful and well-balanced eating pattern, based on consumption, among many foods, plenty of fruits, vegetables, grains, beans, and fish.
Clinical investigations have shown that people undergoing depression suffer from vitamin insufficiencies, such as vitamin B12. However, experts have been unable to determine whether poor nutrients adversely affects the mood, or if the relationship is inverse, or if a person suffering from depression tend to eat badly.
To choose the Mediterranean diet means, therefore, to ensure a secure supply of nutrients, including, of course, vitamins.
6. Prevent vitamin D deficiency
Clinical comparisons have noticed that the reasonableness of experiencing depression is greater in people with vitamin D deficiencies. This comparison was made with people who took sufficient quantities; Indeed, it was proved that those who suffer from seasonal affective disorder would benefit by increasing the consumption of vitamin D during the year. These studies are easy to understand when you consider that vitamin D receptors are located in the brain. Researchers are supporters of the importance of taking this “drug”, and this advice is directed especially to people who suffer from depression.
7. Consuming foods rich in selenium
Selenium is an essential mineral for good health; the researchers’ studies have shown a link between selenium deficiency and mood disorders, but the reality of this hypothesis has not been proven yet. It has not been defined what benefit could pull a depressed person taking selenium.
However, an excessive amount of selenium shows toxicity to the body, but this is rather not likely to happen if you take this mineral through foods and not through supplements. Then, you have to make sure to consume enough foods that contain the selenium dose to be taken each day (0.05 milligrams for adults). Luckily, selenium is a pretty common mineral and is detected in many foods, including legumes (beans and others), lean meat (beef, chicken, pork and turkey), products low in fat, nuts, seeds, shellfish (oysters, clams, sardines, crabs), whole grains (brown rice, whole wheat pasta, oats).
8. Include in your diet Omega-3 fatty acids
It is grasped that the benefits of taking Omega-3 fatty acids are infinite. Recently, scientists have shown that there is a correlation between the lack of this substance and the origin of depressive hits. In clinical research, the researchers estimated a higher percentage of individuals affected by mood disorders. Those individuals were people taking a negligible amount of Omega-3, compared to people who consume large quantities of these fatty acids. Other studies have exposed that people who consume fish (one of the richest source of Omega-3) have a higher prevention to depression.
Omega-3 are essential molecules, multi-benefit, so it is right to enter into the diet:
sources of Omega-3 fatty acids: fish (anchovies, mackerel, salmon, sardines, tuna), flaxseed and walnuts.
sources of alpha-linolenic acid: linseed, rapeseed oil, soybean oil, walnuts and dark green leafy vegetables.
9. Attention to lifestyle
Some people with bipolar disturbance are also experiencing other problems associated with alcohol and drugs. These substances affect mood and cause sleep disorders, even conflict with the healing process. Other substances, such as caffeine, may cause a feeling of anxiety or insomnia: in this case, to make sure of quiet bedtimes, you should reduce or even eliminate the consumption of caffeine.
10. Weight maintenance
Recent inquiries have recognized a bond between obesity and depression. In people with weight problems, there is a higher inclination to become depressed. Moreover, studies have also shown the opposite situation, particularly that depressed individuals tend to become obese. The researchers believe that this relationship depends on the psychological changes that occur in depressed people, changes that affect the immune system and the hormonal system.
So if you have obesity problems, you should try to remedy it for the well being both physically and mentally.
Let me know what other suggestions could you give regarding this topic.