Depression is one of the most common mood disorders. Depression can cause a person to feel constant sadness, worthlessness, and fatigue and may prevent them from enjoying the activities they used to enjoy. Various factors can lead to depression. Likewise, many factors can also improve one’s symptoms of depression.
What we eat among other factors such as our lifestyle and exercise routine have been linked to affecting our moods. What we eat can help us manage our depression symptoms. In this article, we discuss how our food relates to mood. We also discuss foods that can help lift our mood and improve symptoms of depression.
What is the link between depression and diet?
Depression is a response to a hormonal imbalance. Food greatly affects hormone levels in our bodies. A lack of hormone-boosting foods can affect our mood. In fact, this hormonal balance may reduce and eliminate the sensation of hunger. This may exacerbate our depressive symptoms due to a lack of appetite.
On the other hand, a hormonal imbalance may cause you to not feel full. Feeling full helps us feel full and satisfied when we consume food. A lack of this sensation can also lead to binge eating and other eating disorders that may subsequently exacerbate depression.
Thus, it is ideal to understand the importance of a healthy meal and its impact on our mental health. With professional guidance and proper research, you can compile a list of foods that can either help or make your depression worse.
How do we use our diet to our advantage?
As discussed above, certain foods can help lift our mood. These foods contain ingredients that boost the production of happy hormones in our bodies. Thus, adding these foods to our diet may be beneficial in improving symptoms of depression.
Here are some foods you can add to your diet if you want to increase the production of happy hormones:
1. Leafy green
Encephalitis has been associated with major depression. It has been shown that green leafy vegetables can reduce inflammation. These leafy greens include lettuce, cabbage, broccoli, spinach, etc.
Good fats are essential for the proper functioning of the brain, which makes avocados a great addition to our meals. Avocados and other foods rich in healthy fats boost brain function.
Nuts are a great source of many nutrients, including omega-3 fatty acids. The main advantage of omega-3 is to enhance brain function. However, several studies have revealed that eating foods rich in omega-3s can also help you control symptoms of depression.
Fish is a great source of vitamin D. Multiple studies have shown that vitamin D deficiency has been associated with an increased risk of depressive symptoms. Vitamin D is a nutrient that can be absorbed through the sun as well as the diet. You can also get it from milk, eggs, etc.
Some of the most common antioxidant-rich foods we can eat are blackberries, blueberries, raspberries, strawberries, and raspberries. According to the research, patients were given antioxidants or a placebo for two years. Those who received antioxidant therapy had a significantly lower depression rating after two years.
In conclusion, our diet plays an essential role in influencing our mental health. We can improve our mood and even disorders like depression with the help of a good diet. However, it is important to understand that diet cannot be beneficial on its own.
You should follow proper treatment and medication, as prescribed by your doctor. Besides, try to inculcate an exercise routine and avoid consuming substances that may deteriorate your health like alcohol, tobacco, etc.
Disclaimer: This content including tips provides general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.