Saturday, September 24

Depression: the right food is the best kept secret to defeat it

According to experts, considering the consumption of foods rich in amino acids, proteins, antioxidants, vitamins, minerals and omega 3 fatty acids, is essential to reduce depressive episodes.

Photo: Photo of Taryn Elliott in Pexels / Pexels

Cases of depression have increased alarmingly in recent years, especially as a result of the Covid-19 pandemic. Although the reality is that depression is one of the most common mental health disorders, it is characterized by a constant feeling of sadness and a loss of interest in doing different activities. Yes. Although there are different levels of depression, every day there are more scientific references in which it is verified that eating the right foods can more effectively beat depression; especially in times of crisis. Above all, taking into account the common belief in which it is indicated that when people are depressed they tend to eat excessively.

According to the American Anxiety and Depression Association: 18% of the population suffers from some type of anxiety disorder and 6.7% of the US population over the age of 18 has been diagnosed with clinical depression. It is undeniable that these are public health problems that are increasing and that considerably deteriorate the quality of life.

According to a recent Lancet report, more and more people are suffering from depression-related problems due to the multiple and complex sequelae brought on by the Covid-19 pandemic. Fortunately, doctors and nutritionists agree that diet plays a key role in overcoming depression. Poor food choices and food choices can contribute to nutrient deficiencies that can actually lead to depression. According to experts, integrate the consumption of some amino acids such as tryptophan, tyrosine, methionine, and phenylalanine in the daily diet, it is a useful strategy in the treatment of many mild disorders, including depression.

It is time to take it more seriously, depression is finally a serious mental and emotional health problem that affects people all over the world and, in many of them, it could be a life-changing event. The point is to take responsibility and take action on the matter, in fact it has been proven that those who accept that they are depressed seek medical attention or advice to overcome the condition they take much of the hard way. Although therapy and medical follow-up is essential, the complement that cannot be lacking in treatment is make lifestyle changes and start eating a healthy diet.

The good news is that there are many natural foods with immense antidepressant potential, which are easy to integrate into the diet and which also provide another long list of health benefits. Such is the case of foods rich in omega 3 fatty acids (EPA and DHA), which are known to cause antidepressant effects in humans. It is very important to include them in the diet, they are also magnificent protectors of the heart and reduce the risk of chronic cardiovascular diseases. Based on this, the consumption of fatty fish, shellfish, avocado, nuts, seeds and olive oil is basic.

The human body normally produces molecules called free radicals that could cause cell damage and cause rapid aging, as well as being one of the main causes of degenerative diseases. Consumption of foods rich in antioxidants, fruits and vegetables rich in vitamins will have a positive impact on the brain and it will certainly reduce the destructive effects of free radicals. And the most important thing is that they are substances that benefit the production of serotonin. According to nutrition experts among the most recommended are foods such as carrots, pumpkins, spinach, oranges, tomatoes, berries, mushrooms and mushrooms, nuts and seeds.

Another good recommendation is to eat small portions of protein several times a day and the main reason is that it is a good strategy to increase energy in the body and clear the mind. Let’s not forget that the excessive level of stress that depression brings with it, leads to excessive fatigue. High-protein tuna, turkey, and chicken have amino acids that help the human body stay alert. Beans, peas, milk, soy, and yogurt are also good sources of healthy protein. The most important thing is to follow a diet as natural as possible and avoid consuming processed foods and fast foods.

It is also very important to ensure adequate hydration through the intake of natural beverages, such as green tea, herbal teas and spices, such as ginger and turmeric root. Complementarily it is advised avoid excessive consumption of caffeine, alcohol and tobacco. They are factors that can be active triggers and that increase the risk of episodes.

Lifestyle has a significant influence, therefore it is important to do physical activity, enjoy nature, create a routine that encourages good rest and monitor body weight. It has been shown that people who are overweight or obese are more likely to suffer from depression The reason? Excess body weight affects the immune system and causes hormonal changes in both men and women. Obese people must work to lose weight immediately if they are to overcome depression, and healthy eating habits are the first step in that direction.

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