As stupid and weird as it may sound, the type of food that you are having, not only have its impact on your body but it also affects your mental health. Of course, healthy food, regular exercise and proper diet does wonders to your body but it also does wonders to your ability to think, your ability to stay positive and most importantly, to keep you happy.
We all know chocolate is a great stress reliever and there's a reason why we eat ice creams after a breakup, but what we don't notice is that there's a whole lot variety of some super yum foods that can help us be a happier version of ourselves.
But yes, before I start this list I want to congratulate you that you are on that verge of your depression period where you are willing to change everything that is making you feel bad. It's really difficult to come to this point and hence, you deserve a pat on your shoulders.
Now, when I did The Depression Series two of the things that I put the most emphasis on, was "Don't Quit" and "Keep Smiling". So those two things are something that we have to continue here as well because though it's not a proper and difficult diet or anything like that but it is to fight your depression. And depression is that one bad person in our life that just want to irritate us and remind us of the bad memories no matter what we do. We can't lose from a loser friend like that right? So we have to kick this friend out of our life to be happy. And to do that I have to end this topic and continue the main one.
1. Choose your carbs right!
→Why this works : Carbohydrates are linked to Serotonin, which is regarded by some researchers as a chemical that is responsible for maintaining mood balance. In simple terms, lack of Serotonin in body means greater chances of depression. According to some experts, carb cravings are sometimes related to low serotonin activity.
If you are having cravings and you don't want to eat brown-rice and all such things, try the following.
- Whole wheat biscuits/cookies. (Try McVities Digestives if you aren't sure which one is good.)
- Nuts. (Almonds, walnuts, cashews etc.)
- Brown bread sandwiches.
2. Protein to clear your mind.
Try to eat protein rich foods or generally a food that will at least have a sufficient amount of protein in it, several times a day. It will help you in having a clear mind and will give you energy which means no dizziness due to depression.
- Beans and peas.
- Lean beef.
- Low-fat cheese.
- Fish.
- Milk
- Chicken.
- Soy products.
- Yogurt.
→Why this works : Food that is rich in fibre like turkey, tuna and chicken contain Tryptophan, which is an amino acid that help in making serotonin.
3. Increase Vitamin D intake.
A national study in 2010, found that people with low level of Vitamin D in their bodies were likely to get depression. In another study in the University of Toronto, researchers noticed that people who had symptoms of depression, tended to get better when the amount of vitamin D in their bodies went up.
- Fatty fish, like tuna, mackerel, and salmon
- Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
- Beef liver
- Cheese
- Egg yolk
→Keep in mind: Researchers were unable to find that how much vitamin D is ideal for us, too much of Vitamin D can cause problem with calcium levels which can further affect your kidney's functioning.
4. Go Omega-3!
Scientists have recently discovered that people who don't eat Omega-3 enough have the most chances of suffering from major depressive disorders. It is also discovered that people who don't eat fish, are more likely to have depression than those who does. It happens because Fish is a great source of Omega-3 fatty acids.
Some great sources of Omega acids are:
- Green leafy vegetables
- Flaxseed.
- Canola and soybean oils
- Fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna)
- Nuts, especially walnuts
5. Choose Selenium-Rich Diet.
Selenium not only helps you keeping your serotonin working, it also helps you keep your thyroid functioning properly. Studies have found a link between low selenium and poor mood. And though evidences aren't clear that whether using supplements for it are healthy or not, the recommended amount of selenium is 55mg a day for adults. Which can be lower or higher if we take supplements. So it is better we focus on foods rather than medicines.
- Beans and legumes
- Low-fat dairy products
- Nuts and seeds (particularly brazil nuts - but no more than one or two a day because of their high selenium content)
- Lean meat (lean pork and beef, skinless chicken and turkey)
- Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)
- Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)
💙 Please Note 💙
Eating these food items only and not really working towards having a positive mindset won't really help you in fighting depression. Due to which, you constantly have to maintain your smile and you have to fight for yourself. Which I know you will because trust me you are very brave and you deserve so much better than being sad and upset. If you need any further help, read HOW TO GET OVER DEPRESSION EASILY, I am sure it will help you in some ways. And if you liked the post and if it the diet is working, please don't forget to comment your experience. I will love to hear your experiences.
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