Fitness

The Anti-Depression Diet

Feeling stressed, depressed and fatigued? There is more to picking yourself up than reaching for a bar of chocolate.

Research tells us that the best depression treatment at home begins with the right diet!

Can The Right Diet Really Help Ward Off Depression?

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If you make an appointment with a nutritionalist, he/she is guaranteed to tell you that the best anti depression tips start with a healthy, well-balanced diet.

Nutrition may have the potential to affect a person’s risk of depression, its symptoms and its severity.

The link is frequently explored in research studies, and some have proven a connection between depression and deficiency of omega-3 fatty acids, vitamins C and E, and folate.

Furthermore, lifestyle interventions like coaching in healthy dietary practices are effective for reducing the burden of depression in at-risk older adults.

The Right Anti-Depression Diet

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The basis of an anti-depression diet is to increase omega-3 fatty acids and DHAs in diet. These compounds help regulate cell membranes, dopamine and serotonin levels, communication between brain cells, and brain glucose metabolism.

Here is what you should eat:

  • Lean portions of protein, for example Turkey – as it is rich in tryptophan that boosts serotonin production
  • Walnuts and Almonds, as they have high omega-3 content
  • Fatty Fish like Salmon, also rich in omega-3 fatty acids
  • Whole grains rich in fiber, as they help the body release serotonin
  • Green Tea, because it contains theanine – a depression fighting amino acid
  • Brazil nuts, as these are a super selenium source
  • Green vegetables, Pulses and Beans, as these are all rich in B Vitamin Folate

Anti Depression Tip: Avoid These False Pick-Me-Ups

When you’re feeling blue, your body craves certain foods that are ALL bad for you. Avoid these false pick-me-ups:

  • Sugary treats – Doughnuts and ice-cream are a bad idea. Instead, munch on a handful of naturally sweet nuts
  • Caffeine – It may give you an instant energy boost, but will lead to a “crash” sooner rather than later, which will only worsen depression
  • Alcohol – Seems like a great idea to drown your sorrows with some Scotch on the Rocks, but alcohol is a depressant and will most likely exacerbate mental health issues.
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