By Nancy Adler
People who are obese may be more likely to become depressed. And, according to several studies, people who are depressed are more likely to become obese. Researchers believe that may be the result of changes in your immune system and hormones that come with depression.
Fortunately, a nutritious diet including the foods above will help you get to and stay at a healthy weight. If you’re having a hard time, talk with your doctor.
Many people who are depressed also have problems with alcohol or drugs. Not only can they interfere with your mood, sleep, and motivation, they can also reduce the effectiveness of your depression medications.
Drinks and foods with caffeine can trigger anxiety and make it difficult to sleep at night. Cutting back or stopping caffeine after noon each day may help you get a better night’s sleep.
Eating well (i.e. a well-balanced diet rich in vegetables and nutrients) may be associated with feelings of wellbeing. Individuals who ate more fruit and vegetables found that incorporating a diet high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil and supplemented with fish oil led to a reduction in depression among many people . The importance of good nutritional intake at an early age is explored in multiple studies, I found that a poor diet (with high levels of saturated fat, refined carbohydrates and processed food products) is linked to poorer mental health in children and adolescents.
However, there are a range of inequalities that can contribute to the development of mental health problems, and how these factors interact with each other to affect mental health can be complex. Factors such as poorer physical health, and living in poverty, or deprived communities, have been found to be associated with poorer mental health and wellbeing. Both these inequality factors have also been shown to have a complex relationship with poor nutrition.
Poor nutrition can lead to physical health problems such as obesity, though there are a number of demographic variables that could affect the direction and/or strength of the association with mental health including severity of obesity, level of education, gender, age and ethnicity The relationship between obesity and mental health problems is complex.
Unfortunately, there’s no specific diet that’s been proven to relieve depression . Still, while certain eating plans or foods may not ease your symptoms or put you instantly in a better mood, I believe wholeheartedly that a healthy diet may help as part of your overall treatment.
Our bodies normally make molecules called free radicals, but these can lead to cell damage, aging, and other problems.
Studies show that your brain is particularly at risk. Although there’s no way to stop free radicals completely, you can be able to lessen their destructive effect by eating foods rich in antioxidants, including:
Beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato
Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato
Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ
Foods like turkey, tuna, and chicken have an amino acid called tryptophan, which may help you make serotonin. Try to eat something with protein several times a day, especially when you need to clear your mind and boost your energy.
Good sources of healthy proteins include beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, and yogurt.
Vitamin D receptors are located throughout the body, including your brain .
What I have seen is the likelihood of having depression is higher in people with low levels of Vitamin D In another study, noticing that people who had symptoms of depression, particularly those with seasonal affective disorder tended to get better when the amount of vitamin D in their bodies went up as you’d expect it to during the spring and summer. Ask your Doctor for a script to have blood work done to confirm Vitamin D levels .
Seems Researchers don’t know how much vitamin D is ideal, although too much can cause problems with calcium levels and how well your kidneys work.
People in general don’t eat enough omega-3s may have higher rates of major depressive disorder.The people who don’t often eat fish, a rich source of these fatty acids, are more likely to have depression. As a double benefit, Omega-3s are good for your heart .
My recommendation for good sources of omega-3s, including alpha-linolenic acid, are:
Fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna)
- Flaxseed
- Canola and soybean oils
- Nuts, especially walnuts
- Dark green, leafy vegetables
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900
You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
