Knowhow-Now Article

How To Change Your Diet To Beat Depression

People have such busy lives today that they tend to eat foods which aren't healthy. They focus on fats, salts and refined sugars instead of homemade meals full of fresh, natural ingredients. If you find that your diet is made up of questionable processed foods, and you want to battle against your depression, use the following list to make better choices for your meals.

Tip: Don't let yourself fall into a repetitive cycle of symptoms of depression. Obsessing over negative thoughts will also not be of any help.

It is important that you start to include fish in your diet at least a few times a week. Whether you choose canned Atlantic salmon or get fresh fillets from your local fishmonger, anything makes for a good choice. That said, some fatty fish are full of mercury, so you need to keep that in mind as you shop. Fish low in mercury include anchovies, catfish, Atlantic haddock, perch, salmon and tilapia.

Tip: Antidepressants will often restore the chemicals in your brain to a healthier balance. However, these medicines can only work to help you return to normality if you combine them with consistent exercise, therapy and effort.

Fish give you plenty of Omega 3 fatty acids, but including other sources in your diet won't hurt. Flax seeds are excellent, but not in their solid form. If you eat them as-is, unless you chew them thoroughly, they will pass through you whole. Use flax flour instead, especially when you bake, to get the full dose of Omega 3. Walnuts and dark green leafy vegetables, such as collards or kale, all contain lots of Omega 3 which your body can use.

Tip: Diet can affect depression. If you eat foods that are not the right ones, this may actually change your thought process which can put you into a depression cycle that will have you looking for an exit.

On the nights you aren't having fish for dinner, consider other lean protein options, such as poultry. Full of tryptophan, your body converts this nutrient into serotonin which leaves you feeling good. You can have turkey burgers, butter chicken, chicken chili, enchiladas - truly, the sky is the limit when it comes to how you prepare your poultry. I recommend a marinade of lemon juice along with your favorite spices for a juicy result.

Tip: It is important to have someone, whether a sibling or a good friend, to talk with, or even just relax and do something together that you both enjoy. Getting out and enjoying a relaxing social event may improve your mood.

Foods full of vitamin C allow your body to more easily absorb iron, and this can help your depression stay at bay. Consider peppers, citrus fruits, berries and broccoli to get a quick dose of vitamin C. Even brussels sprouts, which I'm sure are your favorite food ever, are full of this vitamin. Peel off the outer leaves and then leave them to soak in water mixed with white vinegar over night. Next, steam them, top with lemon and butter, then enjoy.

Tip: Depression has various causes, so you need to do your best and find what causes your personal depression. It will be much easier to deal with your feelings if you understand what causes them.

Tell me you don't love sweet potatoes! Not only are they soft and fluffy like their white and yellow counterparts, but they also contain vitamin B6 and folate, both of which help to balance out your brain's neurotransmitters. It is also a healthy carbohydrate, giving your body energy without messing with your blood glucose levels. Top it with a little butter, or even a dash of lemon juice, and enjoy!

When it comes to what you eat, you truly can affect all parts of your health by making better choices. This article has given you the strategies you need to conquer your unhealthy eating habits, so put them to use. You will find quick relief from your depression once you change your diet.

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