The surprising link between diet and depression
Not all antidepressants come in a pill. A new study suggests that food can dramatically improve your mood.
Researchers at Deakin University in Australia tested the theory on a group of participants with unhealthy diets experienced moderate to severe depression. half were asked to switch to a modified Mediterranean diet and nutritional counseling, while the other half continued their usual eating habits.
After 12 weeks, the group of Mediterranean-style diet had significantly fewer symptoms, and 32% were in complete remission. The other half, who received social support, showed much less progress.
While these results are dramatic, which must not be clinically depressed to reap the benefits of eating more produce. Another study at the University of Otago in New Zealand found that additional servings of fruits and vegetables drove the psychological well-being of healthy young adults in just 2 weeks.
See how changing your diet could encourage. Run through this list and go visit your grocery store or local market farmers.
Fighting depression with what you eat
Focus on whole foods. Filled with natural foods that are packed with nutrients and fiber that your body needs. Aim for at least 5 servings of fruits and vegetables a day, along with plenty of lean protein and healthy fats.
- Limit processing fee. The other side of the equation is to cut junk food loaded with empty calories and sugar. That includes drinks and solid foods.
- Mix a salad. Green leafy vegetables contain folic acid, which can relieve depression and reduce the risk of certain cancers. Add a handful of beans or shrimp salad to make it a balanced meal.
- ferment. probiotics and prebiotics nutrients are gaining much attention as scientists learn more about how intestinal bacteria affect the brain. fermented dishes displayed as miso soup and kimchi dumplings.
- Go fish. The omega-3 fatty acids can also elevate mood. You can find them in fatty fish such as tuna and salmon, as well as soybeans, spinach, and nuts.
- Enjoy chocolate. What could be easier than eating chocolate? The black chocolate contains serotonin and antioxidants that help reduce stress. Be sure to watch portion sizes and check the labels of actual cocoa content.
Fighting shaped depression eating
- Cook vegetables lightly. Cauliflower and carrots are even more nutritious when prepared quickly in minimal water. Try steam or microwave.
- Search range. Different products contain different vitamins. If you eat a variety of colors, you’re likely to end up with a good balance.
- Eat. It is easier to control what you are eating if you’re doing the same cooking because the restaurants tend to add more fat, salt and sugar. Update their cooking skills and take your lunch to work.
- Treat yourself. Forget about forbidden foods and allow yourself a treat from time to time. This will make it easier to stick to your diet in the long run.
- Keep a journal. strong feelings, such as depression or happiness can affect your food choices. If you struggle with emotional eating, write down what you eat and what is happening at the moment. You will be able to identify triggers and find alternative approaches.
- Make friends with food. Strict diets can make you feel deprived or guilty. Remember that food nourishes your body and mind, and eating can be fun.
If you think you have symptoms of depression, it is important to talk to your doctor, who may recommend therapy and medication, as well as dietary changes. If you want a little more energy and happiness, Extra broccoli and berries may be all you need.
To see if this could work for you complete the quick quiz below:
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Diet and depression