By Nancy Adler
People all over the world cope with depression. Depression is more than just feeling sad, it’s a mood disorder that persists and interferes with everyday functioning. 1 in 6 adults will struggle with depression at some point in their life. While many have suffered from what we think is depression at some point in our lives, others having been coping with it for years. Luckily, there are some small things you can do to help manage your depression and keep you on the track to happiness. On to the food! You may not know it, but the foods you eat could be affecting your state of depression. There are foods that help and hurt depression sufferers. Diet isn’t for just losing weight.
Let’s start with carbohydrates. Not all carbohydrates will boast positive results when used to help manage depression, but “smart carbs” will. Carbohydrates are linked to strong levels of serotonin which will help boost your mood. Carb cravings could be linked to low serotonin activity. The source also advises limiting sugary food intake and quenching your carb desires by eating smart carbs like legumes , fruits ,vegetables and whole grains .
My favorite supplement, Vitamin C, isn’t just used for warding off colds. It’s also proven to be effective in coping with depression as well. Vitamin C, like carbohydrates, plays a key role in the production of serotonin. If you’re looking to increase your Vitamin C intake, consider eating foods such as spinach, oranges, grapefruits and peas.
Low levels of vitamin E have been linked to anxiety and depression. This vitamin is an antioxidant which boasts many great health benefits. If you’re looking to boost your mood through vitamin E, try eating chickpeas, oats, egg yolks, seeds and nuts. Also, try cooking with canola oil or other healthy oils for added benefits.
It’s been proven the likeliness of suffering from depression was greatly increased in individuals with a vitamin D deficiency. A non-related study showed that an increased level of vitamin D (to a certain extent) led to a decreased level of depression symptoms. While you can get vitamin D from the sun, it’s also important to consume it through diet by eating fish, tofu and milk .
Omega-3 fatty acids provide endless health benefits. When it comes to depression, it’s been revealed recently that low levels of omega-3 in your diet can be associated with depression. Eating just a small amount of these acids can have a positive effect on your state of mind. To increase omega-3 fatty acids in your diet, eat more fatty fish, flaxseeds, nuts, canola oil, walnuts and dark green leafy vegetables.
With all the plant based diet rage, so many people aren’t understanding how to incorporate protein in the amounts needed. Foods rich in protein are also rich in an amino acid called tryptophan which might assist in the production of serotonin. Tyrosine has been proven to help boost levels of dopamine and norepinephrine – brain chemicals that help you feel alert and energetic. To reap the benefits, simply add more beans, peas, lean beef, milk, poultry, yogurt and fish to your diet.
Whole grains are made up of plenty of healthy nutrients. They are high in fiber, vitamins and amino acids and have been proven to help boost your mood and beat your depression. If you’re looking to increase your whole grain intake, consider adding brown rice, whole grain cereal, whole wheat pasta and whole grain breads to your diet.
The most important nutrient of them all, drinking lots of water, is a great way to alleviate depression and anxiety. It’s the most important element when it comes to boosting your mood. You see, when your body is dehydrated, your body suffers in several ways. In order to reap the benefits, you must drink actual water. Substituting water for other beverages like coffee, tea, juices and sodas are not water or a substitute for water .
There are plenty of reasons to eat your greens, but just in case you needed one more, greens that are a part of what’s known as the “G-BOMBS” (greens, beans, onions, mushrooms, berries, and seeds), not only fight cancer and boost immunity, but they also have the ability to fight inflammation. So what’s all that have to do with depression? It’s been found that severe depression is linked with brain inflammation. This means that leafy greens like spinach, kale, and Swiss chard, also have the ability to ward off depression. Leafy greens are especially important because they contain oodles of vitamins A, C, E, and K, minerals, and phytochemicals.
Water isn’t the only beneficial beverage on this list — green tea is also one of the best foods to fight depression. While green tea is known to be a great source of antioxidants it’s “depression-fighting properties can be traced to an amino acid known as theanine.
There’s a reason we associate a warm cup of tea with relaxation, green tea is a natural stress reliever. “Theanine is an amino acid naturally found in tea leaves that provides an anti-stress relaxation benefit to tea drinkers. The presence of theanine in green tea is thought to be responsible for the observation that caffeine intake in coffee drinkers (who aren’t getting theanine) is more apt to result in tension as opposed to the ‘relaxed alertness’ more common to tea drinkers.
Many people turn to drinking as a way to self-medicate, but the irony is that alcohol is a depressant – so while you may feel good for a short period of time, you’re not doing yourself any favors in the long-term. 33-percent of people with major depression also have an alcohol problem (although to be fair, it also says the depression often shows up first). However, alcohol will do nothing to cover over your feelings of sadness and hopelessness – it will only make them worse. Also, drinking can make your antidepressant medications less effective, adds the source.
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
