FOODS THAT HELP REDUCE DEPRESSION
Depression is a condition in which low mood brought on by an imbalance of various chemicals in the brain. Sometimes this kind of imbalance is related to the food you consume and the lifestyle you live. It is more than just feeling blue, but it is a devastating illness that affects an individual’s life on a physical, mental and emotional level. It not only affects our self-esteem and the one who suffers difficulty in daily activities. However, there are different forms of depression, it starts from mild, and follows with alternating moods of elation and bipolar and the last one is despondency. Therefore, despondency leads to a total inability to function and to thoughts of suicide.
Depression does not have a particular cause, so it is believed that the illness is caused by an imbalance in the brain’s level of neurotransmitters. Whenever an individual consumes carbohydrates, it triggers the release of a brain chemical called serotonin, this is the one which lifts mood and also helps to signal that one has consumed in a needed amount. On other side people who consume low carbohydrate, high fat diet, serotonin levels are seen lower than that of normal and this is the reason their mood is naturally depressed.
It is said that chocolate contains tryptophan; this is the chemical which is converted to serotonin in the body of an individual. Therefore, the cravings for chocolate that can occur during the times of stress and when mood is low. Sometimes it also works as a form of self-medication. Always follow a low fat, high carbohydrate diet to reduce depression. Try to eat fresh fruits and vegetables. Avoid alcohol, fatty foods and sugar containing foods. Try to limit or cut down fatty foods. Try to maintain the salt and caffeine intake to minimum and increase the duration and frequency of exercise. These small things will help to reduce feelings of stress and tension and promote feeling of overall lifestyle.
#Foods which help to reduce depression :-
1.Whole grains containing, bread, cereals, porridge, brown rice, pearl barley, oatcakes and unsweetened breakfast cereals.
2.Roots containing vegetables such as carrots, parsnips, turnip, Swede, potatoes.
3.Cruciferous plants such as broccoli, cauliflower, Chinese leaves.
4.Legumes such as lentils, kidney beans and soy products.
5.Fresh fruits and ready to eat semi dried fruit like apricots, dates, figs and prunes.
6.Oily fish and cheese which contain tryptophan.
7.Foods which are rich in vitamin B6 and this helps in the production of serotonin, such as yeast extract, walnuts, green leafy vegetables, avocado, banana.
8.Foods rich in vitamin C, which also helps production of serotonin like citrus fruits, kiwi fruit, blackcurrants, strawberries and sweet peppers.
Some of the depression symptoms contain loss of pleasure in ordinary activities including sex, sleep disturbances, decreased energy levels, fatigue, poor or in some cases increased appetite, weight loss or weight gain, feeling of guilt, worthlessness and helplessness, difficulty concentrating, irritability, excessive crying, chronic aches and pains and also thoughts of death or suicide.