In order to combat depression and promote quality life, it is essential that the person take a diet rich in foods that promote the production of serotonin and dopamine. These are the hormones that are responsible for the feelings of pleasure and well-being in the body. Therefore, some of the foods that can be included in the diet are eggs, fish, banana, seeds as well as bitter chocolate.
Depression is a disease that affects the nervous system and it is characterized mainly by loss of energy and constant tiredness. It can only be treated through a follow-up with a psychiatrist and psychologist. However, eating also contributes to the patient feeling better and more excited.
Foods that fight depression
Foods that should be included in the diet to fight depression should be rich in nutrients that aid in increasing the circulation if serotonin hormone in the blood. This will promote a sense of well-being and improve moods. For this reason, some of the foods and nutrients that should be included in the day-to-day diet are:
- Tryptophan and omega-3, which can be found in meat, fish, seafood, egg, chestnut, peanut, pea, cauliflower, banana, chickpeas, avocado, oatmeal and bitter chocolate
- Calcium, present in milk and dairy products
- Magnesium, which can be found in chocolate, chestnuts, almonds, pumpkin seeds, brown rice, wheat germ, oats, avocado and banana
- B-complex vitamins, which is present in spinach, kale butter, milk and dairy products, liver, chicken, plum and watermelon
- Vitamin C, present in acerola, guava, pineapple, orange, lemon, tangerine, blackberry, raspberry
- Fibres, such as those present in fruits, vegetables and seeds such as chia, flaxseed and sesame
To get the maximum results in mood improvement these foods should be consumed daily when taking each meal. Moreover, they are important in weight loss and improvement of intestinal transit.
How intestinal flora improves mood
Having a healthy intestinal flora is also essential in prevention of depression and improvement of mood. This is because good bacteria live in the gut and they produce and store more than half of the serotonin available in the body. This is the hormone responsible for good mood.
Therefore, it is necessary to have a healthy and a balanced intestinal flora so as to prevent and control depression and anxiety. Some of the good gut bacteria that are present in foods such as natural yogurt and kefir, feed mainly on fibres that are found in oatmeal, wholemeal bread and sly wood. The bad bacteria mainly consume sugar and white flour.
What not to consume
One should avoid foods that increase mood swings such as alcoholic beverages, fast foods, soft drinks and foods rich in fats and sugars such as fried foods, sweets and deserts. This is because, these foods will result in a sudden change in the blood sugar level, leading to changes in hormone production in the body. They will ask aid in weight gain, which is also another factor that increases the chances of having depression or even worsening it.
Menu to combat depression
The following table provides the example of a 3-day menu to combat depression:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||Banana vitamin, milk, 1 col oat soup + 1 col peanut butter soup||Sugar-free coffee + wholemeal bread sandwich with egg and cheese||1 natural yogurt with oats + 1 slice of cheese|
|Gluing||10 cashewnuts + 1 apple||1 banana crumpled with peanut butter||1 cup pineapple juice with mint|
|Lunch/Dinner||4 col brown rice soup + 3 col bean soup + vegetables sautéed in olive oil + 1 grilled pork steak||Wholemeal pasta with tuna and tomato sauce + green salad with olive oil and vinegar||Grilled salmon with sesame + pumpkin puree + 3 col brown rice soup + raw salad|
|Afternoon snack||1 cup natural yogurt beaten with strawberries, 1 col of chia tea and 1/2 col of bee honey soup||Acerola juice + 3 wholewheat toast with cheese||1 banana + 3 squares chocolate 70%|
What should be the treatment?
Treatment of depression should be done according to the guidance of the psychologist or psychiatrist. It may also be necessary to prescribe some medications to combat the condition. I addition, it is also important that the person communicates with friends and family and to avoid hiding their problems. A diet that is rich in tryptophan should also be consumed and regular physical exercise should also be practiced, aside from regularly attending the therapy sessions.
Moreover, it is important to remember that depression is a serious disease that requires the support of family as it is fundamental to overcome the condition. Following the proper treatment without giving up is also an essential requirement to cure depression.