| |
Food can elevate mood
Main
Article page | Health page|
Fitness articles|
Diseases
Nutrition plays a major role in the onset, severity and the duration of
depression. A closer look at the diet of depressed people shows they aren't
eating enough nutrients. So, the first step to beat depression is to address
nutritional deficiency: * Be smart about the carbs: The production of serotonin
and tryptophan chemicals associated with well-being are triggered by
carbohydrate-rich diets. Go for fruits, vegetables, whole grains, and fibre-rich
foods that raise blood sugar gradually and have a lasting effect on the brain
rather than simple sugars that only provide temporary relief. * And the fats:
The membranes of the brain cells contain a high concentration of omega-3 and
omega-6 fatty acids. Eat walnuts, flaxseeds, canola oil and deep sea fish such
as tuna, mackerel and salmon. * As for protiens: When the diet lacks in amino
acids (building blocks of proteins), production of neurotransmitters like
dopamine and serotonin, associated with good mood, get suppressed. To ensure a
balance of these chemicals, eat protein-rich foods like dairy products, fish,
eggs and beans with carbohydrate-rich foods. * The right vitamins and minerals:
B complex vitamins affect energy supply to the brain and are vital for people
with anxiety and depression. Vitamin B12 and folate improve mental abilities and
enhances the effect of antidepressants. Selenium improves mood and lowers
anxiety levels. It is found in beans, legumes, lean meats, and nuts. Vitamin D
increases the level of 'feel-good' hormone serotonin. Zinc, found in pumpkin
seeds, poultry, lean meat and fish is linked to depression and a diminished
sense of taste. It is a first line defense against free radical damage and
improves the effect of anti-depressants.
* And finally: Treat
yourself to 3-4 pieces of dark chocolate a day if you're feeling low. It
produces 'feel- good' hormones endorphins and serotonin. Cut down on caffeine,
alcohol and drugs to improve sleep quality.
Yahoo news
| |
|