Healthy Living

Will change in diet help overcome depression? How much it works?

Sep 30, 2021

Human life consists of physical, mental/emotional, and spiritual, and the human body needs to maintain a proper balance among these three. While food provides support to the body it also provides immediate psychological relieves and gratifications. Unfortunately, there is no specific health diet proven to overcome depression but maintaining a proper diet plan may help you as part of the overall treatment.

These are some of the ways you can do that Smart Carbs: Cravings for carbs may be related to a low level of serotonin which is a mood-boosting brain chemical and carbohydrates are linked with this chemical. Choose your carb smartly by opting for complex carbs such as whole grains rather than carbs such as cookies and bread and limiting sugary food by replacing them with fruits and vegetables which also have healthy carbs. Opt for protein rich foods to boost alertness: An amino acid called tryptophan may help in making serotonin. This acid is found in most protein based foods such as chicken and tuna. Eating protein rich diet several time a day can help you keep your mind clear and boost your energy level. Beans, yogurt, low-fat cheese, fish, and milk are also some of the food rich in protein.

Diet with vitamin B: Various studies have shown that the rate of depression tended to increase in men especially smokers as they get less folate. That’s the same for women but when they have a less amount of vitamin B12. it is still a question if the lack of nutrient lead to depression or depression leads to poor eating habit? In any case, you can get Vitamin B from foods like many fruits, dark green vegetables, and nuts that have folate. Vitamin B12 can be found in animal products such as fish and some dairy products.

Selenium-rich food: There is a relationship between low selenium and mood swings. An adult body should consume 55 micrograms a day. Beans, dairy products, nuts and seeds, whole grains, meat like chicken, and seafood like crab, oysters, saltwater, and freshwater fish are some of the foods which can help you get the selenium your body to require.

Omega-3 fatty acid: scientists found that people not consuming enough omega-3s have a higher chance of depression for instance people not consuming fish that are high in these fatty acids are likely to be more depressed. Some of the good sources that contain omega-3 are fish, flaxseed, soybean oils, walnuts, and leafy vegetables.

Lifestyle and weight also matter: People who are obese may be more likely to become depressed and vis-a-versa. Change in your immune system and hormones can be a reason for this. To you should avoid certain food and drinks like caffeine which can trigger anxiety, alcohol which can reduce the effect of the medications.