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Have you ever thought about the fact that our mood depends on what foods we eat? And it really is. Specialists have developed a special diet that contributes to maintaining a positive vitality. Today we will introduce you to the diet for depression. And you don’t have to wait for sadness and longing to overcome you. It is best to prevent this problem by following the guidelines below. So, what do you need to eat in order, as they say, to be in the black?
Diet requirements for depression
It should be noted right away that in case of serious depression, alas, diet alone is not enough. With a severe form of this disease, as a rule, interest in life generally disappears, not to mention appetite. This requires the help of a qualified psychotherapist.
Most people experience a mild form of depression in which the appetite usually does not subside. On the contrary, we are drawn to sweet, fatty, starchy foods and other tasty hazards or to alcohol-containing drinks. But this choice of food and drink is highly undesirable. Both sweets and alcohol (which, of course, are significantly more harmful) act in much the same way. They stimulate the release of so-called happy hormones into our brain. But this influence does not last long. Soon, if a person seizes or drinks stress, the blues returns again, and we are again drawn to the “forbidden fruit”. This way of dealing with depression is unlikely to solve the problem. It is good if this “therapy” does not further aggravate the problem and does not lead to weight gain. In addition, the body has to work hard to process the excess sugar supplied. In the process, reserves of B vitamins and chromium are spent, the lack of which can cause an even more significant increase in the depressive state. Therefore, it is better to cheer up with food that is rich in these components. Also, products containing omega-3 fatty acids, selenium, tryptophan have a positive effect on solving this problem.
To better understand how things work, let’s turn to science. Without getting enough chromium in the body, insulin, which helps maintain sugar at normal levels, cannot work properly. According to experts, the mood is leveled if you consume at least 150 (and preferably about 200) mcg of chromium per day. A considerable amount of it can be found in foods such as beef, onions, potatoes, natural honey, apples, tomatoes, carrots, romaine lettuce, oranges and bananas.
Serotonin is considered one of the most effective hormones of happiness. It is synthesized in the human brain from an amino acid called tryptophan. For the normal functioning of the body, it is advisable for women to consume at least 320 mg of tryptophan per day, and for the stronger sex – all 390. However, this amount is easy to gain by providing your diet with turkey and chicken fillets, veal, various seafood, fish (namely cod and tuna ) and nuts. The assimilation of tryptophan increases its intake in the company of complex carbohydrates. It will be great if you eat, for example, a piece of boiled chicken breast and a portion of buckwheat.
Contributes to the body’s production of serotonin and omega-3 fatty acids. They are found in flaxseed oil, pumpkin and sunflower seeds, various herbs and nuts (especially walnuts). And the champion in their content is a fatty fish.
Another natural antidepressant is selenium. With its lack, there are very high chances of meeting with increased anxiety, irritability, fatigue and other far from pleasant conditions. Various mushrooms, coconut, garlic and feta cheese are rich in selenium.
The introduction of beef fillets, hard cheeses, chicken eggs, lettuce leaves, almonds and walnuts, strawberries, Brussels sprouts and cauliflower, legumes and kefir into the diet can compensate for the lack of many B vitamins.
Experts even single out a kind top antidepressant productsthat help to cope with an unpleasant depressive state as quickly as possible and reduce the chances of facing it. 8 culinary ingredients are in the top. Let’s take a look at the impact of each of them on our body.
Fish
The omega-3 fatty acids found in fish help the entire body function properly. Also in fish there was a lot of room for vitamin D and tryptophan, which increase immunity and give a good mood.
Eggs
They contain many essential fatty acids, as well as vitamins A, B, E, D. Eggs are a real storehouse of useful elements that, in addition to having a beneficial effect on our mood, strengthen teeth and bone tissue, have anti-cancer effects and support the cardiovascular system.
Red and orange fruits and vegetables
Oranges, tangerines, pumpkins, beets, bell peppers, carrots and other gifts of nature, which have a bright color, charge us with a good mood. This happens largely because they contain a large amount of vitamin C. When it enters the body, it promotes the processing of amino acids in animal proteins into serotonin, a well-known hormone of joy.
Seafood
These inhabitants of the sea, especially shrimp, contain iodine in sufficient quantities, without which, according to doctors, proper metabolism is simply impossible. Also, iodine has a positive effect on brain activity and increases mental and physical performance.
kitchen herbs
Cardamom, nutmeg, star anise and other spices will not only warm you well in cold weather, but also help create a cozy and comfortable emotional atmosphere, relax and minimize stressful outbursts. But it’s important not to overdo it with them. A pinch of spice added to a drink or dish should be sufficient.
Chocolate
Cocoa beans contain a lot of tryptophan. It is not for nothing that drinks and products based on them are so in demand in the fall, when a cold snap and a change in weather make us sad. A moderate amount of chocolate will not have a negative effect on the figure, but it will definitely raise the mood. According to experts, 30 g of chocolate a day is enough for this.
pulse
Peas, beans and other legumes are one of the main sources of vitamin B. Their sufficient presence in the diet helps to improve the functioning of the nervous system, has a positive effect on mood and saves from insomnia.
bananas
Bananas contain a substance called harman alkaloid, which naturally induces feelings of euphoria and joy. And the abundance of vitamin B6 makes this fruit very useful for quick fatigue and general weakness of the body.
So, when composing a diet for depression, it is recommended to focus on the above products.
Rђ RІRѕS, refuse (or at least significantly reduce consumption) you need from:
– any product that contains sugar;
– soft wheat pasta;
– various pickles (including fish and nuts with added salt);
– white bread;
– overly spicy foods;
– fatty sausage;
– fast food products;
– strong coffee;
– alcohol;
– energy drinks.
You need to eat an anti-depressive diet 5 times a day. Firstly, fractional meals are more favorable for the work of the gastrointestinal tract and, if necessary, help to lose weight by accelerating metabolism. Secondly, small intervals between meals relieve us of hunger, which can cause irritation and even anger, which is especially undesirable now.
Food volumes should be calculated based on your own physiological preferences. Try to find a middle ground – the size of the dishes that will help you to saturate the body, but at the same time avoid overeating.
As for the duration of the diet for depression, according to its developers, the first positive results in the form of improved mood should appear within a few days after the beginning of life according to its rules. There is no clear maximum period for following the recommendations of the author’s methodology.
If the observance of the rules of this technique does not make you uncomfortable, you can stick to the main ones as long as you wish. A healthy diet should help you sleep better, be less annoyed about trifles, and fight depression.
An example of a diet diet for depression for a week
Day 1
Breakfast: rice porridge with cherries.
Snack: salad of chopped boiled or baked carrots, cilantro and a handful of peanuts.
Lunch: bowl of cauliflower and broccoli puree soup; a slice of boiled veal fillet and buckwheat porridge with herbs.
Safe, an apple.
Dinner: salad of boiled mushrooms, beans and arugula.
Day 2
Breakfast: a portion of oatmeal, which can be cooked in milk, with the addition of wheat germs and your favorite nuts.
Snack: a glass of green smoothie.
Lunch: mashed potato and feta cheese soup.
Afternoon snack: casserole of cottage cheese and berries.
Dinner: risotto with mushrooms.
Day 3
Breakfast: bulgur with apricot pieces and a pinch of cinnamon.
Snack: whole grain bread with low-fat mushroom pate.
Lunch: bowl of pea soup; baked salmon and salad leaves.
Afternoon snack: a small whole grain roll with cottage cheese or just a little cottage cheese with fruit.
Dinner: baked broccoli and apple salad.
Day 4
Breakfast: rice with banana pieces.
Snack: A couple of crackers or oatmeal cookies.
Lunch: boiled cabbage (you can use different types of cabbage to give an interesting taste) with grated hard cheese, pistachios, herbs or spicy herbs.
Snack: Slices of coconut that can be dipped in hard dark chocolate, or just a piece of high cocoa chocolate.
Dinner: baked chicken fillet and salad of tomatoes, mozzarella and herbs.
Day 5
Breakfast: oatmeal with strawberries and a few almonds.
Snack: green smoothie.
Lunch: chicken fillet stewed in natural yogurt or low-fat sour cream; the vinaigrette.
Afternoon snack: a couple of buckwheat pancakes, which can be supplied with a little natural honey.
Dinner: lean meat fillet cutlets and cucumber and tomato salad.
Day 6
Breakfast: an omelet of two chicken eggs and chopped tomato with your favorite greens; 1-2 whole grain loaves.
Snack: 3-4 plums.
Lunch: a bowl of vegetarian borscht.
Afternoon snack: a whole grain roll sandwich with a slice of cheese and a tomato.
Dinner: salad of mushrooms, boiled beans and herbs.
Day 7
Breakfast: banana and pistachios seasoned with natural yogurt without additives.
Snack: beet-based dumplings; a handful of walnuts.
Lunch: celery and pea soup; steamed fish cutlet and lettuce leaves.
Afternoon snack: a couple of tablespoons of honey and green tea, or just eat your favorite fruit.
Dinner: vegetable stew and apple.
Diet contraindications for depression
- If there are no serious health problems or body characteristics that require a different special diet, you can follow the anti-depressive diet suggested above.
- Naturally, you should not use any of the recommended products if you are allergic to them.
Benefits of a Depression Diet
Dieting for depression has many benefits.
- In addition to the fact that it helps to solve the main psychological problem, the body receives all the necessary substances, begins to function normally, and overall health is strengthened.
- It is known that nutrition affects the condition of the skin, hair, nails, etc. The healthy foods that form the basis of the diet for depression are very helpful in improving the appearance.
- When correcting the caloric content of the diet, this diet can help both lose and gain weight if you are pursuing one of these goals.
- By organizing your meals according to these dietary rules, you will not have to face weakness, increased fatigue and other unpleasant phenomena, which are especially undesirable in case of symptoms of depression. On the contrary, the technique gives strength and energy, which allows you to go in for sports and generally lead a full-fledged active lifestyle. Exercise is also known to release hormones that make you feel happier.
- Nutrition on a diet for depression is tasty and varied. Everyone will surely find in the list of offered products those that are to their liking, and will be able to create a diet based on their culinary preferences.
Diet deficiencies for depression
Serious flaws in anti-depressive therapy are difficult to find. Yes, it may not be easy to give up some of your favorite foods. But no power supply system can do without certain restrictions.
Re-dieting for depression
You can return to following the dietary rules for depression at any time (of course, in the absence of contraindications related to health conditions).