Depression is a common disorder that afflicts both men and women. Women who have attained menopause often become the victim of this disorder. No matter who gets affected with depression, it has a direct link with the sufferer’s diet. Yes, diet plays a crucial role in managing depression.
If the brain chemicals known as neurotransmitters get disturbed due to any reason, it can lead to depression. Serotonin and norepinephrine, the two brain chemicals are also responsible for the onset of depression and can be boosted with the consumption of proper diet. If these chemicals are increased with the help of dietary measures, depression can be significantly reduced. Given below are some tips to eat right to cope with depression.
If you suffer from depression then eating right can indeed make a difference. Eat sufficient protein-rich foods like tuna, turkey and chicken. These foods are high in tyrosine, an amino acid that enhances the levels of brain chemicals called norepinephrine and dopamine. As a result, your alertness and concentration power will increase. Whenever you feel low in energy you can have protein foods. Some other good sources of protein are soy products, yogurt, peas, beans, fish, milk, etc.
Serotonin, brain chemicals are also linked to depression. Depression can result if the level of serotonin becomes low. You can boost the levels of serotonin with the help of foods too. Consumption of foods rich in healthy carbohydrates can elevate serotonin level. Hence, consume cereal, fruits, whole grains, legumes, and vegetables. Eating bananas and pumpkin seeds will also prove to be beneficial. Good levels of serotonin will remarkably produce soothing effect on your nerves and minimize your depression.
When you are in the state of depression, you may not feel like having your meal. But not eating will not solve your problem. You may invite your friend or relative (if you live alone) and share your meal. This will uplift your mood and make you feel better.
Deficiency of Omega-3 fatty acids is also linked to depression. Hence, obtain sufficient amount of this essential fatty acid from your diet by eating foods high in Omega-3 such as salmon, flaxseeds, nuts, dark green leafy vegetables, canola oils, etc.
You should also increase the consumption of foods high in B vitamins and selenium. Also avoid alcohol intake otherwise your depression can worsen.