Depression, the hustle and bustle of daily life, work stress, future concerns, sudden traumas, problems; It is a mental disorder that causes a decrease in a person's life energy, resulting in helplessness, loss of self-confidence, pessimism, and impaired sleep quality and nutrition.
Depression, which negatively affects life, also occurs as a result of the person's wrong eating habits. Apart from psychotherapy and medication, changes in the nutritional program will increase the chance of success in treatment. When our brain cannot get enough nutrients and our intestinal flora is disrupted, depression, fatigue, and disruptions in the appetite mechanism occur. Excessive weight gain or weight loss may also occur. The release of hormones that give a feeling of happiness, such as serotonin, dopamine and norepinephrine, is important for a healthy and balanced mood. Diversity of nutrients is of great importance during the synthesis of these hormones. Nutritional approaches that are good for depression and reduce symptoms are as follows:
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Pay attention to vitamin C and B group vitamins! These vitamins, which play an active role in the nervous system, also affect the release of happiness hormones. Deficiency of folic acid, vitamins B6 and B12 has been detected in many patients with depression. For this reason, they need to be supplemented if they are insufficient for the body.
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People with low vitamin D levels are more prone to depression. People with vitamin D deficiency benefit from sunlight and use vitamin D supplements with a doctor's recommendation when necessary, reducing chronic fatigue and stress.
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Selenium, Zinc, Iron and Magnesium minerals are also effective in the treatment of depression. Since deficiencies have been detected in many depressive patients, special attention should be paid to including foods containing these minerals in your diet.
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Foods such as kefir and yoghurt are rich in magnesium, calcium and especially tryptophan, and they also support the intestinal flora. It should be consumed as it contains probiotic bacteria that regulate the body.
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Omega 3 intake positively affects the release of serotonin and dopamine hormones and is very effective in the treatment of depression. In the treatment of diseases such as depression, Alzheimer's and anxiety Foods rich in omega 3 such as fish, walnuts, almonds and flax seeds should be used. Trans fatty acids should be avoided.
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Adequate intake of the amino acid tryptophan, which plays an active role in the production of serotonin and melatonin secretion. It is good for depression and insomnia. Tryptophan, which cannot be produced by the body, can be obtained from fish, turkey, chicken meat, red meat, healthy grains such as oats, whole wheat, legumes, oilseeds, vegetables and fruits, and dairy foods.
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Individuals with insulin resistance experience magnesium deficiency, which may lead to the development of depression. Therefore, taking regular snacks, eating a low glycemic index diet, and staying away from white flour and simple sugar will provide a more balanced mood.
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Excessive sweetener use prevents tryptophan from entering the brain cell and causes depression. It prepares the ground. Care should be taken when using sweeteners and consuming products made with sweeteners.
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There should be no prejudice against healthy carbohydrates. Low-carbohydrate diets cause a decrease in B group vitamins and a decrease in serotonin levels. Cereals such as whole wheat, whole wheat bread, germ, oats and bulgur should be included in your diet.
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Although chocolate contains tryptophan, if its sugar content is high, it will only result in weight gain. Dark chocolate in ideal portions will be a healthier choice.
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Care should be taken against excessive consumption of coffee, tea, acidic drinks and alcohol. As beverage alternatives, herbal teas such as warm milk, kefir, sage, chamomile, lemon balm and linden should be consumed.
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Banana, avocado, green leafy vegetables, pumpkin seeds, sesame and cocoa. Foods with high magnesium content should be included in your diet.
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Foods with high antioxidant capacity and rich in vitamin C such as oranges, tangerines, strawberries, parsley, arugula, blueberries and peppers should be consumed.
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Foods with high antioxidant capacity and rich in vitamin C should be consumed. p>
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The body's water ratio is also effective in regulating mood. Individuals with decreased water content are more prone to depression. Therefore, attention should be paid to consuming 2.5 – 3 liters of water daily.
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