Foods That Could Worsen or Ease Your Depression
Did you know that there are foods that are either making you more depressed or helping you recover from this mental illness? What if you could avoid depression by making changes in your diet? A growing body of research supports this idea.
Research on Diet and Depression
Plenty of studies suggest that what we eat affects our state of mind. A study reported in the American Journal of Psychiatry found that people who regularly eat the healthy stuff – such as whole grains, fruits and vegetables – have 30 per cent lower risk of depression than those who consumed more of processed foods. Another study which appeared in The British Journal of Psychiatry suggests similar findings.
Furthermore, a small study reported in the British Journal of Nutrition found a link between low fat intake and depression. People who consumed less fat had 25 per cent higher risk of depression compared to those who consumed fats from healthier sources like salmon and tuna.
Foods that Could Get You More Depressed
Feeling low? They say you are what you eat. If you eat more of the unhealthy stuff, your mind and body becomes unhealthy too. Other than processed foods, here are some other foods that can aggravate depression or increase your chance of getting depressed.
Refined Sugar and Artificial Sweeteners
Refined sugar, which can be found mainly in white bread and pastry products, fizzy drinks, commercial sweets, and most kinds of fast foods, can cause your blood glucose levels to plummet, resulting to sugar hangover. This disrupts your mood, energy levels, and sleeping patterns.
There are food products that claim to have no “sugar”. What we don’t know is that these products contain artificial sweeteners which are far more dangerous than the regular table sugar. Artificial sweeteners contain plenty of toxic ingredients, including aspartame which increases your risk of depression. Aspartame blocks the production of neurotransmitters in the brain, affecting your mood and causing you headache and insomnia.
Hydrogenated Oil
Before you buy processed foods (canned or not) in the grocery, check if they contain high levels of Trans fats or hydrogenated oils. These are very dangerous types of fats that don’t just make you vulnerable to depression, but also to heart disease, stroke, and cancer. Other foods that contain Trans fats are fried chicken, fries and burgers sold in fast food restaurants.
Saturated Fats
You also want to avoid foods that are loaded with saturated fats. These are solid fats found in deli meats and other animal products, like high-fat butter or margarine.
Sodium
Excess salt or sodium in your body can interfere with the functioning of your neurological system, contributing to depression. It can also muck up your immune system response, causing you fatigue. Too much salt also contributes to obesity, which is another risk factor for depression.
Caffeine and Alcohol
Too much caffeine can contribute to depression and anxiety disorder. People who already have depression are discouraged from consuming foods or beverages that contain caffeine because it can aggravate their sleeping problems and cause agitation, tremors, and nervousness. Alcohol, on the other hand, is a depressant which mainly affects your central nervous system – the part of the body responsible for thinking, understanding and reasoning. People who have history of mood disorders are discouraged from drinking alcohol.
Foods that Could Help You Fight Depression
Healthy Fats
Omega-3 fatty acids and monounsaturated fats are healthy fats that could help ease depression symptoms and promote better brain health. Omega-3 can be found in fatty fish like salmon and tuna whilst monounsaturated fats are present in a wide range of fruits and vegetables, especially olive oil.
Fruits and Veggies
Studies show that the brain is highly susceptible to free radical damage. Fresh produce are high in antioxidants, vitamins and minerals that fight these inflammation-causing toxins in the brain and contribute to a healthy well-being.
Protein
Increasing your intake of nuts, legumes, beans, low-fat dairy products and other foods rich in protein can help boost the production of brain chemicals dopamine and norepinephrine – natural mood enhancers. Try to include protein in your regular meals. They will give you enough energy and power to stay alert and mentally sharp all day long.
Whole Grains
Instead of white bread or pasta, choose their wholegrain counterparts. Also try wholemeal Pitta bread, corn cakes, bran, oatmeal, and wheat bread. These foods are also rich in fat-reducing fibre.
Important Notes
Remember that diet is just one part of the whole picture. To combat depression, many other things should be given importance, such as proper sleep, exercise, relaxation, and strong emotional health. If you suspect that you are someone you know is suffering from depression, it is best to contact a professional therapist as soon as possible. This mental illness can be so much devastating and could affect all aspects your life. Professional intervention, along with healthy lifestyle, is needed to treat depression.
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