Depression

One way to deal with depression is to eat right. There are products that help to influence the mood.

Aside from physical activity, which is one of the best ways to overcome such conditions, changing your diet can also work wonders.

Have you ever wondered how you eat? Here is a list of products recommended by experts in the field that work favorably in the fight against this common disease.

What should we eat if we suffer from depression?

Any oily marine fish, such as salmon, contains omega-3 fatty acids that preserve cell membranes. Also useful: tuna, anchovies, sardines.

But since fish oil is a good place to store heavy metals, plants such as walnuts, flaxseed, pumpkin seeds and green leafy vegetables are also suitable as a source of omega-3 fatty acids.

These products give us 500 mg of tryptophan, an amino acid that is a source of the neurotransmitter serotonin - a good hormone for the brain. Many antidepressants are designed to prolong the activity of serotonin in cells, but we can actually increase its level without resorting to drugs.

Folic acid, found in spinach, peas, beans, orange juice, wheat germ or avocados, can have a positive effect in the treatment of depression in many people.

Vitamin D is often prescribed to overcome seasonal affective disorders.

The vitamin also has an anti-inflammatory effect and increases the flexibility of cell membranes, which makes brain neurotransmitters work better.

In addition to sun exposure, vitamin D can be obtained by consuming fatty fish in addition to cow's or soy milk and orange juice.

In combination with white fish, turkey and chicken, non-starchy vegetables help stabilize blood sugar. And our mood is directly related to the level of glucose in the blood. When sugar levels rise (immediately after eating), most people feel satisfied with life. If glucose increases very quickly, a person feels drowsy.

Blueberries are rich in antioxidants that absorb free radicals formed under the influence of stress. Many free radicals contribute to the wear and tear of the body.

Also recommended: green leafy vegetables, broccoli, cauliflower, raspberries, blackberries and kiwis .

Whole quinoa grains are an excellent source of B vitamins. When processed in the body, they slowly release carbohydrates, so it will not lower the level of insulin in the blood.

Quinoa is a seed that is classified as a grain, defined as one of the best sources of protein in the plant world. Also suitable: oats, brown rice, wholemeal bread.

What not to eat in depression?

In d ovezhdoto meat contains omega-6 fatty acid. Although fatty acids are necessary for the brain, Omega-6 favors inflammatory processes in the body. Contained in corn and vegetable oil.

Fat is an important part of the cell membrane. But trans fats and saturated fats make the membrane hard and neurotransmitters start to work worse and worse.

Fried foods, burgers, french fries, butter, cheesecakes, whole milk and beef are products high in saturated fat.

Processed foods contain refined flour and give us more sugar than the body needs. There are not enough important nutrients in such flour. Of course, we will enjoy consuming these products, but then we will quickly feel frustrated and tired.

"Bad" carbohydrates are contained in: refined sugar, white flour, syrups and sauces.

Although alcohol in small amounts puts us in a good mood, it also quickly depletes serotonin in the brain.

How often do we eat a sweet muffin with coffee on foot to regain our strength quickly and improve our mood? But few people know that refined products and caffeine lead to a rapid rise in blood glucose levels. Its subsequent sharp decline is the reason for the appearance of a bad mood, and hence the development of depression .

Adhere to these recommendations in the diet, because such folk remedies have significant advantages over medication.