Sunday, 04 December 2011
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What to Eat to Fight Depression!
The prevalence of depression and other mental health disorders in the modern society is constantly increasing. This condition affects people of all ages, even if they don't have a family history of the disease. In fact, it has been estimated that about 10% of the adult population will develop symptoms of the condition at some point of their lives. If you suffer from the disease, you need to keep in mind that there are natural methods to treat this problem. There is evidence that diet can affect our mood and help us fight feelings of sadness.
How does diet affects our mood?
What we eat affects our psyche in two ways. There are some chemicals in our brains called neurotransmitters that are used by nearly ten million brain cells. The majority of these neurotransmitters are affected by the foods we eat. Foods rich in carbohydrates such as bread, and various seeds contain the amino acid tryptophan, which produces serotonin through a series of chemical reactions. Serotonin is a chemical that relaxes the body. Therefore, if you want to relax, you need to eat foods rich in carbohydrates. If, instead you need more energy, then you need to eat foods that contain protein and especially protein high in the amino acid tyrosine. Tyrosine causes the brain to produce norepinephrine and dopamine, chemicals that give you energy and keep the body alert.
How long will we see changes in your moods?
The effect of food is felt by the body about a half an hour up to two hours after consumption. 60% of the food you eat should consist of carbohydrates, if you want to fight depression. However, you should avoid eating processed carbohydrates such as sugar. These carbohydrates offer an immediate but temporary relief, because they are absorbed quickly by the body. Prefer complex carbohydrates, like fruits and vegetables, wholegrain cereals and brown bread, which are absorbed more slowly and provide you with energy for longer.
To fight depression you should also consume a lot of omega-3 fatty acids that are mainly found in fish. Indeed, many scientists are so enthusiastic about the anti-depressive effect of fish oil, that they believe that it is perhaps the first time that the effectiveness of a nutritional supplement can be compared to a synthetic drug substance. Fish oil is high in two key omega-3 fatty acids (the eicosapentaenoic acid or EPA and the docosahexaenoic acid or DHA). More specifically, DHA plays a special structural role in cell membranes, while EPA is essential for the creation of eikosanoeidon, a group of substances involved in thousands of metabolic processes of the body. EPA and DHA seem to be very effective in the fight against depression and that's why doctors recommend the consumption of fish oil and not flax seed oil, which is also high in omega -3 fatty acids. The omega-3 fatty acids found in flax seed oil do not contain these substances, but contain alpha-linolenic acid that can not be easily metabolized into EPA and DHA.
What foods make you feel better when you're feeling low?
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- From: HealthyTips365
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Comments (25)
No, food works for me. ;/ I completely changed my diet and despite losing weight and getting healthier, my bipolar disorder is not better but getting worse. I guess I did what I could to get at it and it's not working.
@Hinase@xanga - Have you tried a gluten-free diet? I know that eating gluten can cause depression and other mental illness for those that are sensitive to gluten products.
I'll have to try the fish oil (versus eating fish - I dislike seafood). That has heart healthy benefits as well.
I take omega-3 for my depression and it works awesome! I can feel the change within minutes after I take it.
I'm vegan. Boo.
@aprilfoools@xanga - My family has a history of mental illness, it's all genetics.
@Hinase@xanga - My family too... my great-grandmother committed suicide, my grandmother, mother, aunt, and cousin have all been on anti-depressants. My sister and I suffer from mental illness too, but we're too ashamed/scared to see a psychiatrist about it. I was just curious because you said you changed your diet, I was wondering if you had tried the gluten-free diet and saw any results...I tried to do it, but couldn't last more than a day, everything has gluten in it! I wish I could find a natural way to cure my depression...I feel like I've tried everything too (except for swallowing my pride and going to a psychiatrist lol). I just don't want to be on anti-depressants.
I've tried talking it out. I've tried writing it all down. I've tried eating healthy. I've tried exercise. I've tried anti-depressants. I've tried going to a doctor. I've tried getting new hobbies. I've tried drowning it out with pills and booze. I've tried to force myself to smile when all I want to do is break down. I've tried letting my emotions be free. I've tried yoga. I've tried dancing. I've tried meditation. I've tried ignoring it. I've tried taking time off from school. I've tried becoming spiritual or reading up on different religions.
Funny... I still want to die.
I suffer everyday with clinically diagnosed severe depression. It's been years. No, it doesn't just get better. At 20 years old, I should be having the time of my life. Yet I've spent months thinking of ways I could escape it.
To anyone out there with depression or other mental illnesses, I'm sorry. I'm not going to tell you to eat some vegetables or to talk it out or that it'll get better. Only that I know what you're going through. We think we're alone, but really, we suffer together.
@aprilfoools@xanga - Go see a psychiatrist! Or at least a counselor. There are some great therapists out there, and maybe you could manage your illness without medication. The strong thing isn't to hide or "suck it up;" the strong thing is to swallow your pride and ask for help. Do what you'd be proud to tell your kids you did -- saw mental illness for what it is (an ILLNESS) and got treatment.
I have major depression and possibly bipolar disorder, but I am on medication and go to a therapist (used to be once a week, now it's about once a month). And I eat really healthily, on the verge of veganism. It helps. Also, a fiber-filled diet is important! Constipation = bad for mental health, I kid you not! Toxin build-up can worsen mental illness or lead to mental illness itself.
@kissmycouturex@xanga - I hear you. Sometimes life gives you shit times and even having temporary (or hopefully temporary) depression, it's brutal. You don't want to get out of bed. Answer the phone. Face the world. And I'm sure to other non-depressed people it seems like a constant pity party but it's tough, I know how it is. I do find talking it out to bring about a sense of relief, however it is only temporary until I return back home and again am slapped in the face with what depresses me.
To the OP: There are no foods you can take to fight depression. There are foods you can eat that can positively or negatively affect your mental health. But eating a bunch of pomegranates are not going to cure you of cancer, in the same way that eating anti-depressant food isn't going to cure you of depression. Excellent perhaps for preventative measures, but unfortunately useless once the damage has been done. That being said, if you're depressed, eating mcdonalds over and over isn't going to make you feel any better, it will make it worse.
@aprilfoools@xanga - Never tried that diet but seeing as it probably would be expensive on my bf's end (since he is the only one working), I don't think I'll try it. I started eating better and my disorder only intensified though of course, I've only been bipolar for a few years and it was only manifesting slightly a few years back. I'm not scared of being on medication at this point. I think even with their side effects, they do help a lot. You should try to get help anyhow, it's difficult I know and it's scary to have that realization that you do have something wrong with you and that you could be me on medication for the rest of your life..but if to get better, then it is worth it, at least I think so.
Honestly, when I am feeling down, I always like a cup of coffee. I think the familiarity of the drink is just really soothing to me.
@boxedwine@xanga - I do that too. Only with lemon tea. Things with alot of citrus really brighten my mood at times. So I add vodka (: which makes it extra better lol
Aside from brief carbo rushes, not much seems to have a direct effect. Eating 'healthily' at least gives me some sense of accomplishment. And that's something.
That's interesting that you say that carbs can boost your mood, because I recently drastically increased the amount of fruit and vegetables I was eating, and YES, after about a week of doing it consistently, I definitely noticed a big difference in my mood. I have a big green smoothie every morning, with chia seeds (Omega 3s!) in it- yes, it does help me.
I have used diet and exercise without any lessening of depression. Medications don't help either.
On a somewhat related note, if you are female and on birth control you should not take St. Johns Wort for depression. It significantly lowers the efficacy of your birth control.
I use St John's Wort and Vit D3, along with going to the gym twice a week to beat out my depression. But I find too that your state of mind about it affects what works. Change the mantra in your brain from "Depression has me" to "I have a chemical imbalance and this is going to work and I will be better". If you decide to try something with the thought that its going to fail, then it will.
DO NOT EAT WHEN YOU ARE DEPRESSED.
@aprilfoools@xanga - you would be surprised how much gluten free stuff there is out there now! I have a brother who has autism and is on that diet and has been for over 20 years and there is a lot more stuff out there right now!
@Isabellthecutie@xanga - Tell me about it! I tried the gluten-free diet and each day I failed because I accidentally had something that contains gluten in it. Even little things like condiments and gum contain gluten! And baking gluten-free is pretty expensive... I just gave it up lol.
@TallTanYoungLovely@xanga - hahaha
@aprilfoools@xanga - better crocker makes the best cookies and cake mix and brownie mix that is gluten free! Rice kripes have always been gluten free! and those are stole in normal stores! I know its a little expensive but sometimes if that is what is better for you then that is what you do, maybe start with removing some of it from your diet and slowly moving over. removing some might help so your body isnt so weighted down by the gluten maybe!
Diet is important but it really seems like you're belittiling things by implying that "you need to keep in mind" natural treatments, because sometimes natural treatment is definitely not enough to keep a person out of the hospital or alive.
I wish diet was simple enough to solve things, but really medication and counseling and hospitalization work really well, too. People shouldn't feel like those things are giving up or "not trying hard enough" the "natural" way.
Also, depression is not a disease. It is a disorder, as in Major Depressive Disorder or Dysthymic Disorder.
@kissmycouturex@xanga - I agree, I mean, there are some people who are depressed because they have no direction, no goals, they sit on the couch, they eat shitty food, and wonder why they're so depressed.
Then there are people like you who try to do all the 'right things,' eat right, find a spiritual path, exercise, etc, and nothing helps. I respect you for trying, it must take a lot to get out of bed every day and try to get better. I really hope you find your happiness, you sure do deserve it.