Diet And Lifestyle That’ll Prevent Or Reduce Depression And Anxiety:
Feeling sad is a familiar feeling in life. But feeling anxious and crippled could be something else. Depression is a mood disorder that instigates feelings of sadness, isolation and hopelessness, and emptiness. However, all these feelings keep you away from enjoying things in life. It is a common perception that depression may be diet-related. We all know that a healthy diet should be our priority. Apart from this, self-care is of utmost importance and directly links with sleep, stress, and depression. But there are many things that you can do to improve your mood. Yes, one of the key things; we can do is to eat a healthy diet
The link between food and depression:
“You are what you eat.”
There is no specific diet to improve feelings of depression and stress. However, depression can make you feel powerless. One of the main factors that contribute to depression is a person’s dietary habits. A 2017 study (Felice et al.) showed that people with symptoms of depression did well after receiving nutritional counseling. However, it all happened because they ate a healthier diet for 12 weeks. Additionally, the study revealed that diet improved the symptoms of more than 32% of participants. As a result, the researchers concluded that we could improve anxiety and stress symptoms by eating a healthy diet.
Foods that prevent/ improve depression:
Apart from your dietary preferences, many options can provide mood-lifting benefits. However, if you want to manage depression with Diet you need to make a 360 change in your eating habits. So, here are some food suggestions that can help to manage depression.
Fish:
Wild-caught fish, tuna, salmon, trout, and sardines are the best choices to improve stress and depression. These are the best choices due to the rich source of omega-three fats. However, this theory has the backing of several published studies. Researchers analyzed 150,0000 participants and concluded that people who ate fish experienced fewer symptoms of depression. As a result, it highlights the need for more clinical trials to determine the role of omega-three fatty acids in managing depression and stress.
Nuts:
All nuts like cashews, brazil nuts, and hazelnuts are rich with omega-three fatty acids. But we can’t forget to mention walnut as the winner in this category. Walnuts are famous for brain health and a rich source of omega 3. Apart from this, it is an excellent protein source and keeps the blood sugar level at the perfect balance—a study conducted with 26,000 Americans, and they showed positive results. As a result, researchers found out that adults who ate walnuts experienced a high level of optimism, hope, and concentration.
Beans:
Beans are filled with protein and fiber and perfect to maintain blood sugar levels. Apart from this, it minimizes the blood sugar level and helps to control the mood swings. Beans are rich with B vitamin that helps to produce blood cells, RNA, and metabolize proteins.
Seeds:
I know you have heard about Flaxseeds and Chia seeds. However, these seeds are a great companion for those struggling with depression. These two types of seeds are a great source of protein, omega-three fatty acids. However, only one tablespoon of chia seed and flaxseeds provides 39% of the daily recommended nutritional requirements. In addition to this, the pumpkin, squash seeds are best for improving mood.
Poultry items:
Chicken and Turkey are filled with protein and help to stabilize blood sugar levels. Apart from this, it helps to keep the mood well balanced. If you eat only 3 ounces of roasted chicken, it gives 123% of the recommended daily protein intake.
Vegetables:
Vegetables are vital for everyone, whether you are struggling with depression or not. One of the most significant factors that worsen depression is the low intake of vegetables in the daily diet. Darker leafy green veggies are best to improve and stabilize mood.
Probiotics:
Studies show that microorganism that lives in your gut, including prebiotics, play a vital role in reducing anxiety and stress. However, the following foods contain probiotics;
· Kimchi
· Kombucha
· Miso
· Sauerkraut
· Tempeh
· Tofu
· And Yogurt
In addition to this, if you want to improve the symptoms of depression, you should eat whole food. Above all, it is vital to avoid food with preservatives and less nutrition value.
Foods that can worsen depression:
The above foods are best and can help to improve and prevent depression. But there are many food habits that we will have to leave because they can harm our mood and body. So, here is the list of items that can have negative impacts;
· Food choices filled with sugar such as cakes, cookies, drinks, and condiments like BBQ sauce or salad dressing
· It is vital to avoid refined grains like pasta, crackers, bread, chips, etc.
· Alcohol
· Caffeine is useful to boost your day, but overuse isn’t healthy for the body. 2-3 cups per day is a moderate amount of caffeine.
In addition to this, you should include exercise in your daily routine. It’s a great way to kickstart your day. Numerous studies have shown evidence that exercise helps to boost mood and works to eliminate depression.
By Dr KOK (New Orleans, USA)