Depression may be related to a person’s diet. Studies revealed that people following a poor quality diet are more likely to experience depression. Most of them eat foods high in processed meat, chocolates, fried food, refined cereals, high fat dairy products and sweet desserts. Those who eat more fruits and vegetables with less dairy products are less likely to get depressed. Treatment options for self-care may include getting enough sleep, a good diet and some amounts of physical activity.
Experts agree that diet is one of the important components of mental health. What we eat matters! A dietary pattern with high intake of fruits, vegetables, whole grain, fish, low fat dairy, antioxidants and low intakes of animal foods are associated with a decreased risk of depression.
The bottom line? Eat right! Eat a plant based diet and lots of them including fruits. Avoid things made with added sugars or flours. Eating the right foods help avoid depression, which has already affected many people around the world.
Your diet determines the amount of nutrients you consume. In fact, a diet change help improve the symptoms of those already living with the condition. Recently published and agreed by nutritionists is the Mediterranean diet. It is rich in vegetables and fruits, fish, nuts, lean meat and olive oil.
Depression is not something you should take for granted. Its long terms physical and mental effects are well documented. To optimize mental health, Omega 3 fatty acids, salmon, sweet potatoes and minerals are also recommended.
Depression or misery?
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There are times we just feel too lonely and depressed or just fed up and miserable with the world around us. If the feeling does not get better after a few days and may carry on for weeks or months, you need to seek professional medical help immediately because depression may largely interfere with your day to day life by making it less enjoyable.
A low spirited human may not be motivated enough to become an achiever. Depression is the most common condition among teens and young adults to even the older individuals. The condition usually varies from mild to severe.
Studies reported that most individuals of the female gender suffer depression at any point of their lives, especially if they are between 45 to 64 years of age. It may go unnoticed for quite some time, but this will definitely change the person’s outlook in life, her motivation to do things, the shift of personality and even results in physical pain to mental illness.
You might feel okay in the morning, but once you start your computer or sit at school, you will notice that your back starts to hurt. Stress and depression are often associated with bad posture or injuries. Lower back pains can be a symptom of psychological distress.
Even emotional issues cause chronic aches and pains. At present, experts are gathering more evidence of the connection between depression and the body’s inflammatory response. In 2010, one study suggests this mental health concern surprisingly affects the eyesight.
Afraid to experience this emotional, physical and mental discomfort? There are many factors that can cause depression, but I have gathered several easy ways to help manage it.
Vitamin D nutrient deficiency
The lack of Vitamin D, which is an essential vitamin for good bone and health, may cause depression. A nutritious, healthy diet meal plan plays an important factor in your quality of living.
The receptors of Vitamin D found in your brain and how it works in your brain isn’t fully understood. However, the lack of it or a low level of Vitamin D in the blood was linked to the development of depression.
In 2008, a study conducted in Norway suggests that people with low level of Vitamin D in their blood had more symptoms of being depressed. Taking a large amount of Vitamin D, especially for people with more severe symptoms, has dramatically improved the symptoms of depression.
Vitamin D is known as the steroid hormone precursor and the sunshine vitamin. Studies by Springer, the New England Journal of Medicine, and the Vitamin D Council revealed that an insufficient supply of Vitamin D is linked to depression.
The Canadian researchers reviewed 14 studies, consisting of 31,424 participants and found a strong correlation between depression and a lack of Vitamin D. The lower the Vitamin D level, the greater the chance of depression.
Today, the dietary supplements come in many forms, such as tablets, capsules, soft gels, or powders. If you are not eating enough nutritious food, you can get help obtaining the adequate amounts of essential nutrients through dietary health supplements. Scientific evidence shows some dietary supplements proved to be beneficial for the overall health and in managing some health conditions.
Junk foods trigger moodiness. Carb cravings are sometimes associated to a low serotonin activity. Try to eat more fruits and vegetables. A shift in the diet may alleviate the symptoms of depression. Science has clearly established the impact of poor diet on a person’s overall health. Diet is now considered as a modifiable risk factor for depression!
Archer, D. (2013). Vitamin D deficiency and depression. Psychology Today.
Vitamin D Council. Vitamin D and Depression: A patient friendly summary. www.vitamindcouncil.org/health-conditions/depression/
Depression can make you feel differently than other people. It is associated with the improper functioning of the nerve cell networks or pathways that connect the brain areas noted to process emotional information. It can cause real changes to your body, such as slow down digestion, headaches, back pain, chest pain, muscle aches and joint pain.
Vitamins are essential to life up the moods. You can eat more leafy greens, legumes, nuts and eggs packed with B Vitamins known to produce the serotonin transmitters that help calm and reduce anxiety. Eat right. Take the right amount of nutrients and protect yourself against depression!