Me and my sister, two year difference 😊
Depression is difficult for anyone who lives with it. It can sap your motivation to care for yourself, eat well, and exercise, the very things that can help you feel better. While dietary changes alone aren’t a surefire way to prevent or treat depression, they can help you feel better when combined with the treatment options that your health care provider recommends. Here are some useful tips that might help you:
- DO structure your meals. Eat at approximately the same times each day and don’t skip meals. Enjoy three well-balanced meals and plan snacks between meals. This will help insure that your body is getting the right nutrients throughout the course of the day.
- DO eat quality nutrients. Dieting itself is a stress on the body. Individuals who are trying to lose weight and have a history of depression must work to eat foods that are good for the body and the brain. Try incorporating more whole foods, fruits and veggies, and healthy fats by starting with this list of super foods.
- DO eat plenty of calories, even if you are trying to lose weight. Extremely low-calorie diets alter your metabolism and increase your risk of malnutrition. Eating less than 1,000 calories per day reduces the amount of tryptophan (an essential amino acid that is needed to produce serotonin) in your body. As a result, serotonin levels drop, which increases symptoms of depression and its chances of recurring.
- DO consume plenty of Omega-3s. While some studies have failed to show a connection between omega-3 fatty acid intake and depression symptoms, others suggest that consuming more of these heart-healthy fats may help with depression-especially when taken along with conventional antidepressants. Epidemiological research also shows that populations who eat more fish have lower rates of depression. Foods rich in omega-3s include cold-water fish (salmon, sardines, and mackerel), soybeans, walnuts, eggs fortified with omega-3s, and ground flaxseed.
- DO cut back on caffeine. Caffeine acts as a stimulant, making you feel anxious and interfering with sleep patterns. Consume no more than 200- 300 milligrams of caffeine daily.
- DO eat plenty of “good” carbohydrates, which increase the amount of serotonin in the brain. High serotonin levels can improve mood and decrease symptoms of depression. At minimum, aim for at least 130 grams of carbohydrates each day. And try to forgo the processed, “white” carbs (white rice, white bread, white flour, etc.) in favor of less processed foods like whole grains (brown rice, whole wheat bread and whole grain cereals), fruits and veggies.
The good vibe