With global depression escalating at an alarming speed causing the birth of mentally ill patients, bipolar personalities and neurological disorders like panic attacks and schizophrenia its about time we take potent steps to curb it before it overinflates and consume the whole population. Every 1 out 5 person in every household is going through some anxiety and unknown stress symptoms perhaps due to their lifestyle or whatever and interestingly Latin America & the Caribbean are top on the list of most depressed nations with about 20-40% of females in developing countries facing mental disorders and generally low moods during pregnancy or childbirth.
Emerging science has shown that gut health plays a huge role in fighting stress and consuming too much sugar can decrease protein called brain derived neurotrophic order causing depression and certain enzymes in food increase serotonin levels in body giving us “Happy feels”. Instead of excess medication and work-out routine or even sleeping too much we should zoom our focus on healthier options like food and therapy and find ways to keep ourselves distracted from walking into a death hole.
Top Foods that can ward off depression include,
Mushrooms are anti-depressants as they oppose insulin in the body reducing sugar levels and evening out the mood, also they help to create gut bacteria which enables the nerve cells in gut to create 90% of serotonin. Next time when you are cooking omelet/soup/Pizza in breakfast dump few chopped mushrooms in them to make you “happy”. Literally!
Cocoa beans contain flavonoids, plant-based nutrients that are powerful antioxidants and can improve mood. In a recent study of U.S. women without previous depression, higher flavonoid consumption was linked with a lower risk of depression, especially among older women. Tell your mom next time that you “need” a Choco bar because you feeling blue, she will let you have a candy bar.!
- Get your starch fix with whole grains and legumes.
- Fill up on plenty of fruits and veggies.
- Focus on eating fatty fish, like salmon or albacore tuna, in place of red meat.
- Add in healthy fats, like raw nuts and olive oil.
- Enjoy sweets and wine in moderation.
Eat your Greens
Leafy greens like watercress, spinach, mustard greens, lettuce, and Broccoli has high folate levels which lower rapid mood swings and anxiety. These nourishments earned the most elevated scores out of all creature and plant-based sustenance, recommending that they’re an essential piece of averting panic attacks.
Fermented foods like cheese, yeast
Nuts & Berries
Almond, walnuts and berries are excellent source of healthy fats that our brain craves for, Nuts and Fish are rich in omega-3 fatty acids that support brain function and significantly reduce depression. Berries of all sorts is great for your moods as they are antioxidants that lowers risk of psychiatric disorders.
“Beans, beans, good for the heart. The more you eat, the more you … smile.”
They are good for my mood because my body (and everybody) digests them slowly, which stabilizes blood sugar levels. They are the only starch allowed as they help mitigate cravings for bread and other processed grains.
Apples & Bananas
Apples can certainly keep doctors at bay. Like berries, apples are high in antioxidants, which can help to prevent and repair oxidation damage and inflammation on the cellular level. They are also full of soluble fiber, which balances blood sugar swings. A snack I have grown to love is almond butter on apple slices. This way you can get omega-3 fatty acids along with some fiber.
A single banana contains 22 percent of your daily vitamin B6, a nutrient that helps your body make the neurotransmitter serotonin, and low serotonin levels are linked to depression.
In addition to these Beet-root juice, turkey & sweet potato salad, low-fat dairy, chia seeds, Vitamin D (Soak up in sunlight before 9:am in the morning!)And lots of water are the secrets to your happy living!!
Depression feels like being sucked into a hell hole and it is a killing vibe when you feel gloomy doomed and suicidal. Life is a blessing and we ought to be grateful for each day we live and next time if depression whispers in your ears that,
SCREAM RIGHT BACK THAT YOU CAN AND YOU WILL, JUST WATCH AND SEE!
Motivate yourself and smile a little more brighter each day, and seriously find silly excuses to feel happy..