Healthy foods contain substances that not only aid your physical well-being but also regulate your brain network to affect mood and behavior. Practicing a well-balanced, nutritious diet can relieve or prevent depression. However, long-term depression may require therapy and medication. Feelings of sadness, hopelessness, lack of energy and inability to sleep indicate depression. Eating plays a role in relieving symptoms.
Energy
If depression causes fatigue or lack of mental concentration, protein foods may alleviate the problems. Protein foods boost your energy and mental alertness. Meat, poultry, fish and dairy products contain protein that breaks down into amino acids when digested. The amino acid tyrosine enters the bloodstream and travels to the brain, where it increases production of certain neurotransmitters. These brain chemicals include dopamine, epinephrine and norepinephrine, which enhance energy and alertness.
Relaxation
In some cases, stress can lead to anxiety, which contributes to depression. You may face stressful situations during the day or over long periods of time that put you constantly on the edge. Foods that provide calming effects may protect you from the persistent tension you feel. Stress and anxiety can create depressive moods later on. To avoid anxiety, eat more carbohydrates, such as whole-grain bread, pasta and cereal, rice, potatoes, nuts and corn. Carbohydrates release insulin into the bloodstream to improve levels of the amino acid tryptophan. Tryptophan converts into serotonin once in the brain. Serotonin provides relaxation and also helps with sleep. Anxiety and depression often cause sleep disorders.
Deficiencies
Deficiencies in folic acid may decrease levels of serotonin and contribute to depression. Green vegetables, fruit, dairy products, fish and liver contain folic acid, a B-complex vitamin. Lack of selenium may cause mood changes, including anxiety, irritability and depression. Selenium is found in nuts, cereals, legumes, fish, beef, chicken and dairy products. Symptoms of omega-3 fatty acid deficiency include mood changes and depression. Certain types of fish contain omega-3s, including tuna, mackerel, salmon, herring, halibut and lake trout. Walnuts, flaxseeds and soybeans also contain omega-3s.
Whole Foods
A diet high in whole foods, such as fruit, vegetables and fish, may protect you from depression. Researchers analyzed a five-year study of more than 3,000 people who practiced whole-food or processed-food diets. People on the whole-food diet had significantly fewer risk factors for depression than those on a diet of processed meat, fried food, refined grains and sugary desserts, according to the study, published in the November 2009 issue of the "British Journal of Psychiatry."
Member Comments