Is there a connection between your depression and what you eat and drink? (Depression and Diet)

Have you ever felt a heavy burden on your heart, sadness, loneliness, or a feeling of not wanting to do anything? We medically call this condition depression, or as many people know it, 'Depression'. Many people think that medication is the only solution to this. True, depression is a condition that requires medical treatment. But did you know that the things we eat and drink every day can also have a big impact on our happiness and mental well-being? But remember, this is not to say that depression can be completely cured. But along with your medical treatment, maintaining a good diet will help you recover quickly.

Antioxidants that protect brain cells

Simply put, our bodies naturally produce particles called 'free radicals'. When they build up, they can damage our body's cells, age us more quickly, and lead to a host of other diseases. Studies have found that one of the organs most susceptible to this damage is our brain.

So while there's no way to completely stop these damaging particles, we can reduce their impact. That's where foods rich in antioxidants come in. These are like sentinels protecting our cells.

'Smart' carbohydrates that calm the mind

Carbohydrates, or starches, are directly linked to the feel-good chemical serotonin . Experts believe that sometimes we suddenly crave sweets when our serotonin levels are low.

But here we need to be very smart. We need to choose 'smart' or 'complex carbohydrates' . We need to avoid 'simple carbohydrates' like cakes, biscuits, and sugary drinks. Because the pleasure they give is instant and fades quickly.

• Smart Carbs: Whole grains like brown rice, buckwheat, oats, barley, fresh fruits, vegetables, legumes like lentils, and chickpeas.

Protein for energy and focus

Foods like turkey, tuna, and chicken contain an amino acid called tryptophan . This is what helps the brain make the aforementioned serotonin. When you need to stay focused and focused, it's a good idea to eat a protein-rich meal. Try to include protein in your meals several times a day.

• Good sources of protein: beans, peas, lentils, lean beef, low-fat cheese, fish, milk, chicken, soy products, and yogurt.

Vitamin B and the Mediterranean diet

A study in Spain found that depression was more common in men with low intakes of the B vitamin folate (especially those who smoke), and in women with low intakes of vitamin B12 (especially those who smoke and don't exercise).

This is not the first study to find a link between these vitamins and depression. However, researchers are still not clear on whether nutritional deficiencies cause depression, or whether depression causes nutritional deficiencies by not eating properly.

Whatever the reason, we can easily get both of these B vitamins from a Mediterranean diet.

• Foods rich in folate: Legumes (lentils, chickpeas), nuts, many fruits, and dark green vegetables (spinach, kale).
• Foods rich in vitamin B12: All animal products with low fat content, for example fish and low-fat dairy products.

The power of vitamin D from the sun

Did you know that vitamin D receptors are found all over the body, including our brain? A recent national study found that people with low vitamin D levels are more likely to develop depression. You might think that this isn't a big problem because our country doesn't get much sunlight. But people who work indoors all day and don't get much sun exposure can develop this deficiency.

Although there is still no clear idea about how much vitamin D you need, taking too much vitamin D is not good. It can affect calcium levels and kidney function. So if you suspect you have such a deficiency, it is best to see a doctor for advice.

Don't forget these two minerals!

Selenium

Studies have shown a link between low selenium levels and mood swings . The recommended daily allowance for selenium for adults is 55 micrograms. It is best to get this from food rather than supplements.

• Foods rich in selenium: Beans and legumes, lean meats, low-fat dairy products, nuts (especially Brazil nuts. But don't eat these too often or too much at once, as selenium toxicity can occur), seafood (oysters, clams, sardines, crab), and whole grains.

Omega-3 Fatty Acids

Recently, scientists have found that Major Depressive Disorder is more common in societies that do not consume enough omega-3s . And other studies have shown that people who eat less fish (a food rich in omega-3s) are more likely to develop depression. As an added bonus, omega-3s are also very good for your heart.

• Foods rich in omega-3: Oily fish (salmon, sardines, and tuna), flaxseed, canola, and soybean oils, nuts (especially walnuts), and dark green leafy vegetables.

Your weight and lifestyle also matter.

People who are obese are more likely to develop depression. And people with depression are also more likely to become obese. Researchers believe this is due to changes in the immune system and hormones that occur with depression.

Fortunately, following a nutritious diet, as we discussed in this article, will help you maintain a healthy weight.

Also, remember that alcohol and drugs directly affect your mood and sleep. Not only that, but if you are taking medication for depression, it can also reduce the effectiveness of those medications. Caffeine- containing drinks like coffee and tea can make you feel restless and make it difficult to sleep at night. It is a good idea to stop drinking caffeine after 12 noon.

Depression, Mental Health, Food and Nutrition, Vitamins, Omega-3, Serotonin, Healthy Eating