Everyone has been touched by depression in one way or another. In the US alone,
over 20% of the population experience depressive episodes making America one of
the most depressed countries in the world. As bad as it sounds, depression is treatable and
food has a lot to do with it. Hey there viewers and welcome back to another bestie video!
The food choices we make are directly linked with our mental health. Sure medical treatment
can be helpful but making certain lifestyle changes and fine tuning your eating habits
will also make a world of difference. Although there is no specific diet to combat depression,
eating more or less of certain foods can help manage symptoms. Wondering which foods you should
eat or avoid? We are here to help! Fruit juice is not as great as you
thought? Is fish the best food for the brain? Sugary snacks are a huge no-no?
In today’s video we will be talking about all the foods that are good
and bad for depression. Let’s get cooking! Let’s start off by talking about foods to avoid:
Alcohol We’re beginning our list talking about the most
common thing people use to drown their sorrows. But really, the answer is not at the bottom of
the bottle. Drinking alcohol makes depression even worse. Alcohol in any form is a depressant
that lowers the brain’s inhibition threshold. This may make you feel happier and more confident
in the beginning. But eventually it goes on to disrupt the chemical balance in the brain.
This causes anxiety, anger, sadness and depression. It’s best to steer clear of
alcohol because it might worsen depressive episodes in an already depressed person.
What is your idea of a healthy swap with alcohol? Let us know in the comments.
Sugary snacks Contrary to popular belief
you won’t feel great after downing a whole tub of ice cream which is often mistaken for a feel good
food. There have been multiple studies that show the link between high sugary
snacks and depression. Eating too much sugar, triggers an imbalance in brain chemicals.
Consistently indulging in sweet treats to beat sadness will lead to regular imbalance
which causes depression and may even lead to the risk of developing long term
mental health problems. Swap sugary treats with healthier options like whole fruits.
Sodas Sugar sweetened sodas are one of
the top things to avoid if you have depression. Not only is the high sugar content bad for the
brain but it’ll also increase overall inflammation in your body. This has a negative impact on the
brain’s functioning - including its ability to cope with stress and depressive symptoms.
If you really love having soda then maybe you can start the switch with
unsweetened caffeinated drinks. There are studies which show caffeine is an immediate mood booster.
So the next time you’re feeling low, grab a comforting cup of hot coffee or tea.
Fast food
The link between eating fast food and depression has been confirmed.
Sure, these foods are bad for your physical health but now it is proven that they are not great for
mental health either. The more fast food you eat, the greater is the risk of developing depression.
The American diet is known for being sickeningly high in processed foods and refined grains.
One way of reducing the symptoms of depression is to completely cut out packaged foods,
processed meats and refined grains from your diet. Replacing them with foods like oatmeal,
fresh fruit and veggies will be a welcome change.
Fruit juice Juice cleanse and detoxing are the new thing.
However, drinking fruit juice regularly does not only increase your waistline but will also
have a negative impact on brain function. This makes it one of the worst foods for the brain.
Juicing concentrates the sugar content which increases chances of developing heart problems and
diabetes. High fructose is also linked with memory impairment, mental health issues and metabolic
disorders. The next time you want to juice up some fruit, instead go for unsweetened iced tea,
dairy products or vegetable juice. Energy drinks
Energy or any kind of sports drinks are packed with unhealthy amounts of sugar and caffeine.
We have already discussed how sugar messes with brain function. When it comes to caffeine, it may
help you feel fine for a bit but drinking too much will prove to be very unsafe for your physical and
mental health. It may even upset your mood while also wreaking havoc in your sleeping patterns.
No sleep and upset mood are the symptoms for stress and depression.
Processed foods What do you do when you feel low on energy?
Grab your closest can of soup? Or do you pick some other processed food? No matter what you
choose processed and packaged foods are the easiest way of aggravating depression symptoms.
This happens because these foods rank very high on the glycemic index which means that
they cause a major spike in blood sugar. Processed foods are also packed with high
amounts of trans fats and refined carbs and eating them too much increases the rate of depression.
Now that we know which foods to stay away from, let’s move on to foods that
you should include in your diet to combat or at least manage the symptoms of depression:
Fortified dairy products Fortified foods are those products
that have essential nutrients and minerals added to them. Some common examples include
fortified cereal, grains and dairy products. But what makes it an antidepressant food?
Several dairy products are fortified with vitamin D and vitamin B12, two of the best
minerals that fight the symptoms of depression and anxiety. Dealing with depression or not,
fortified food and supplements are a great way of meeting all your nutrient needs,
especially if you are looking to get in shape. Dark leafy greens
When it comes to embracing a healthier lifestyle, dark leafy greens like spinach,
swiss chard and kale have no competition. They are one of the most nutrient dense foods on the
planet. So it goes without saying that they are one of the top brain friendly foods as well.
The list of benefits is ongoing ranging from anticancer properties to boosting the immune
system. One is also lowering brain inflammation, which is one of the primary causes for depression.
Easy to include in any meal, they are also rich in phytochemicals, minerals and vitamins.
Before we move forward,
are you looking for ways to boost your immune system? Here are 7 natural ways to do it right!
Now back to foods to avoid when you have depression.
Walnuts When it comes
to plant sources for omega 3, walnuts are the top nut on this list. Why is omega 3 important?
Well, they are an essential part of proper brain function and reduce depression symptoms.
Walnuts are jam packed with omega 3, which protects brain health in newborns while improving
cognitive performance in adults. It also reduces the chances of age related cognitive decline in
older adults. Not just that, it also boosts serotonin which is a natural mood enhancer.
Avocado Avocados are amazing for the brain. Eating it in
any form and any time of the day will fill you up with healthy fats that the brain needs to function
smoothly. This omega 3 also combats inflammation while regulating the brain’s neurotransmitters.
These healthy fats along with stress relieving B vitamins help in lowering anxiety levels.
Low in sugar and high in dietary fiber they are the perfect fruit to eat everyday either in the
form of a green juice or a classic avocado salad. Berries
When it comes to beating depression, foods that are naturally rich in antioxidants play
a crucial role. Who doesn’t love berries? These nature’s candies are amazing brain food. First
and foremost they come with Vitamin C, which helps lower the negative impact of stress on the brain.
The antioxidants not only make your skin look youthful and hair strong but also
reduce inflammation. This lowers the risk of depression. It would be a great way to
start off your day with a bowl of oatmeal topped with an assortment of berries.
Mushrooms Not to be confused with magic mushrooms,
there are two main reasons why mushrooms should be in your diet to combat depression.
First, their chemical properties oppose insulin which brings down the blood sugar
to normal levels that makes you feel good. Secondly, they are jam packed with probiotics
which are amazing for gut health - and a happy gut means a happy you! Reason being, around 80 to 90%
of the body’s serotonin is produced in the gut. Tomatoes
Tomatoes deserve more love! When it comes to aiding depression they are the perfect fruit.
There are studies that show eating tomatoes regularly lowers the risks associated with
depression. Unlike other fruits and vegetables, tomatoes reduce depression by an astounding 52%.
The secret lies in lycopene which is a powerful antioxidant responsible for the red color in
tomatoes. Lycopene protects the cells from oxidative stress which results in the functional
recovery of depression or anxiety symptoms. Globally over 260 million people, of all ages,
suffer from depression. Depression is a sensitive topic that needs to be addressed on a larger
scale. Making lifestyle changes and going to therapy are small steps towards a better life.
Here are some videos that can help you if you feel you’re dealing with depression.
Here are 5 signs of depression that should never be ignored.
Also include these 9 brain friendly foods in your diet.
Remember depression is no joke, If you or someone you love is struggling with
depression, don’t be silent. Talk to a professional about ways to get help.