Turkey:The
has the protein building-block tryptophan, which
your body uses to make serotonin. That's a brain chemical that plays a key role
in depression, researchers say. In fact, some antidepressant drugs work by
targeting the way your brain uses serotonin. You can get the same mood-boosting
effect from chicken and soybeans
Brazil
Nuts :This snack is rich in selenium, which helps protect your
body from tiny, damaging particles called free radicals. One study found that
young people who didn’t have enough of this nutrient in their diets were more
likely to be depressed. The researchers couldn’t say that low selenium caused
depression, though. Just one Brazil nut has almost half your daily requirement
of the mineral so be careful to limit how many you eat. Other foods with this
mineral include brown rice, lean beef, sunflower seeds, and seafood.
Carrots:They’re
full of beta-carotene, which you can also get from pumpkin, spinach, sweet
potatoes, and cantaloupe. Studies have linked this nutrient to lower levels of
depression. There’s not enough evidence to say that it can prevent the
disorder, but it can’t hurt to get more in your diet.
Clams
and Mussels:These seafood favorites are a good source of
B-12. Some studies say that people with low levels of the vitamin are more
likely to have depression. It may be that a lack of it causes a shortage of a
substance called s-adenosylmethionine (SAM), which your brain needs to process
other chemicals that affect your mood. If you’re looking for other B-12 foods,
try lean beef, milk, and eggs.
Coffee:
A
jolt of caffeine can be a pick-me-up that helps you feel more motivated. But if
you have postpartum depression or panic disorder, some studies suggest that it
might make your symptoms worse. Other researchers say a cup of joe can lower
your risk of getting depression, though they’re not sure why.
Leafy
Greens:They’re packed with folate, which your brain cells need
to work well and which may help protect against depression. Food manufacturers
in the U.S. add this vitamin, also known as B9, to enriched grains like pasta
and rice. You can also get it from lentils, lima beans, and asparagus.
Salmon:This
and other fish like herring and tuna are high in polyunsaturated fats.
Researchers think those can help you fight depression. One type of these fats,
called omega-3 fatty acids, may help brain cells use chemicals that can affect
your mood. A few small studies show that people who weren’t depressed had
higher levels of omega-3s than those with the mood disorder.
Milk:It’s
a good source of vitamin D. If you have very low levels of this nutrient in
your body, that can sometimes cause depression. One Norwegian study found that
people who took a vitamin D supplement were less depressed a year later than
those who didn’t. Don’t like milk? Boost the D in your diet with enriched
cereals and juices, and canned fish.
Caution:
Alcohol…It might seem like just the thing to take the edge off
your worries or make you feel more social. But most of the time, it’s best if
you drink wine, beer, and mixed drinks only in moderation. You might feel
better in the moment, but heavy drinking can make depression symptoms worse
over time, because alcohol makes your brain less active. It also can make
antidepressant medications less effective.
Caution: Junk Food..It
may be fast and filling, but these processed foods can be bad news for your
mood. Scientists have studied how diets high in sugar, simple carbohydrates,
and fatty foods affect how you feel. Many found some link between these unhealthy
eats and depression. Your best bet: a well-balanced diet with plenty of fruits,
vegetables, whole grains, and lean protein.
Of course there still is the one thing you can do
anywhere ,anytime that has been proven to ease the pain of depression. Exercise !
There is a reason you feel better after a bit of physical exertion.
Combine these helpful strategies along with therapy(if needed) and you will
start to feel better almost immediately. If you are receiving therapy and have
been prescribed medication please DO NOT STOP using these tools. The hints I am
offering are to be used in conjunction with therapy and medication,not in place
of !
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