Everyone knows that nutrition affects the state of the body as a whole. The level of cholesterol, the state of the musculoskeletal system, and even the risk of cancer of one or another organ depend , among other things, on how a person eats. Increasingly, scientists are finding a connection between what we eat and the state of our emotional background. Dr. Wurtman (University of Massachusetts) claims that carbonated foods help people cope with negative emotions and feel better. After eating such food, a person really begins to feel better for a while. But is this correct and what should be the diet for depression and how should nutrition for depression differ from the diet of a healthy person?
It is quite understandable that the intake of carbohydrates (especially sweets) affects the level of serotonin production, which is responsible in our body for a good mood. But, unfortunately, the effect of such “self-medication” is very short-lived, and excessive consumption of such food is fraught with weight gain or even obesity.
Nutritionist E. Somer admits that the food we eat can also increase the depressive state. Habits such as skipping meals, or the absence in the diet of foods such as chicken, dairy products, egg yolk, as well as a lack of vitamins B, C, folic acid, iron and magnesium, lead to a disruption in the production of norepinephrine and dopamine mediators , which affect on the psycho-emotional state.
So, if the illness of a person close to you is caused by a low level of norepinephrine (of course , to determine the cause, a high-quality diagnosis should always be carried out), then food with a low carbohydrate content and a large amount of protein will be useful . Or a second diet for depression: one carbohydrate-containing component (flour product, potatoes, brown rice or fruit) and low-fat protein foods (lean meats, fish, and dairy products).
A person suffering from depression should especially carefully monitor the dietary habits, since the treatment of this ailment always takes place in a comprehensive manner and requires taking into account absolutely all the points that may affect his condition.
Diet for depression
- Breakfast should include cereals, low fat dairy products, and fruits.
- It is better to eat not three times a day in large quantities, but five or six, in small portions.
- Fats should be no more than a quarter of all food consumed per day. (This requirement must be followed by each of us, regardless of the emotional state).
- It is necessary to increase the percentage of consumption of carbohydrates, rough food, cereals, vitamins. When organizing nutrition for depression, you need to take into account the possible lack of vitamin B6. They are rich in: bananas, avocado, salmon, chicken fillet, rolled oats, dark greens, potatoes ( including its peel).
- At least 6 glasses of water a day! Even mild dehydration makes a person sluggish and tired.
- If the appetite is reduced and a person receives less than 2500 calories per day, vitamin and mineral supplements can be useful , which replenish the body’s need for necessary substances.
- If someone close to you is sick, then such moments in the organization of meals should be taken by the whole family. This will be the most optimal way out. Decide together, taking into account the nutritional requirements for depression, which foods can be avoided and what to add to the diet.
- Of course, a full-fledged treatment of depression can not be based only on the application of the above recommendations, psychotherapy is also needed , and, if required, medication. But correction of the diet can help to cope with the disease much faster and restore joy and well-being to yourself and your loved ones .