Diet For Depression

DIET FOR DEPRESSION 

The concept of ‘Healthy Living’ is basically due to the symbiotic relationship that exists between the mind and the body. Each and every action of ours, at every moment, is merely due to the communications happening within our body. Hence, there is no doubt that physical and mental health go hand in hand. But not many people are aware of the significance of mental health probably due to the societal stigma attached to it. 

Did you know that depression (clinical depression) is the most predominant mental health problem worldwide followed by anxiety, schizophrenia and bipolar disorder? And globally, around 264 Million people of all age groups suffer from Depression? 

” I think she is depressed because she recently broke up with her boyfriend ” 

Most of us relate depression to a possible tragic event in one’s life, but NO! It may not necessarily be the reason. Studies prove that combination of genetic, biological, environmental and psychological factors leads to “Clinical Depression”. And the very first thing to do when you feel you are depressed is consult a Mental Health professional. They will recommend an appropriate treatment for it. It is very important to seek out an expert’s opinion at the initial stages itself as it might get worse later on. 

“Research shows that diet is associated with depressive symptoms or depression (depression).” 

Yes!! That’s right. Your diet plays a major role in balancing your mental health too. One such study shows why and how certain nutrients play a vital role in controlling depression. 

Diet To Follow For Depression:

Carbohydrates:

Like any other body part, our brain needs energy to function properly and this energy comes from blood sugar in the body that we get by consuming carbohydrates. 

Wholegrains, fruits and vegetables, legumes have healthy carbs and fibres. 

Proteins:

Proteins are made up of amino acids which contribute to the synthesis of various neurotransmitters like serotonin that is said to be responsible for the ‘Happy’ emotion. 

Healthy proteins like beans, peas, egg, fish, soy, yogurt should be consumed. 

Omega-3 Fatty acids: 

80% of our brain is made up of lipids and the omega-3 is the predominant of all the fatty acids. Hence, they help in the proper functioning of the brain. 

Flax seeds, nuts, green and leafy vegetables are known to have good amounts of omega-3 Fatty acids. 

Vitamin B:

These play a role in the functioning of enzymes that help in the synthesis of serotonin. 

Include mushrooms, low fat dairy, egg, tuna in your diet to increase vitamin B. 

Minerals:

Minerals such as calcium, iron, magnesium, selenium, zinc contribute to the ‘feel good’ factor in the brain. 

Wholegrains, seeds and nuts, legumes, beans, fish are rich in minerals. 

What Measures Can I Take At Home To Treat Depression?

• According to researchers, people with inflammatory dietary practices have relative risk of 1.41 (1.22-1.63 ) of developing depression. This ‘inflammatory diet’ was mainly high in sugar, soft drinks, refined grains, red meat and low in wine, coffee, olive oil, green leafy and yellow vegetables. 
• Switch to using cold pressed oils while cooking as they have the property to retain antioxidants even after heating, which is not the case in other refined oils. These cold pressed oils are rich in vitamin E, healing and anti-inflammatory properties. Some of them available in the market are coconut, sesame, groundnut, olive and flaxseed oils. 
• You should also make sure you drink enough water as dehydration can also affect the functioning of the brain. 
• Gut health plays a vital role here. They help in the synthesis of serotonin and affect our resilience to stress. Hence, probiotics should be included in the diet for maintaining a healthy gut. 
• Include Ayurvedic herbs like curry leaves, pudina, basil, tulsi, methi in your diet. Ashwagandha, brahmi, ginger, turmeric, are known to have antidepressant, anti-inflammatory and anti-anxiety properties. 
• And of course, Smoking! Did you know that people who smoke are twice as likely to be depressed compared to the ones who don’t? The nicotine in it is said to interfere with the certain chemicals in the brain that might temporarily make you relieved but in the long term result in anxiety and depression. 

Key Takeaway:

• Practice a healthy, well balanced, and highly nutritious diet. 
• Eliminate high calorie food from your diet. 
• Use cold pressed oils rather than the refined oils while cooking. 
• Start consuming food that helps boost your immunity. 
• Exercise regularly, preferably yoga and meditation. 
• Do not isolate yourself even if you feel like it, this will only make things worse for you. 
• Stop overthinking. Try channeling your concentration in doing something you love. 

Disclaimer: 

Even though there is abundance of information available on the internet today, it is still recommended to consult a professional before changing your food habits, because if not done the right way, it can cause adverse effects to the body.