Diet to beat depression: What to eat and what to avoid

Depression is a mental health issue that is common in all over the world which can make the patient’s ways of thinking negative. There are treatment is also available for depression. Treatment of depression is classified and med, therapy and self-care. To treat issues like depression, along with medicines and therapy, self-care is equally important. The patients with depression for self-care should give importance to their sleep, physical activity, and diet. But most of them ignore a healthy diet by showing the excuse of time. So here we are discussing the diet to beat depression here you get to know the foods which we should eat and avoid so that we can fight with the symptoms of depression.

What to eat

Antioxidants Prevent Cell Damage
Free radicals are the molecules which are made by our body normally and the worst effect of it is that those can make us face cell damage, aging, and other issues. Because of these free radicals, our brain is also at risk. As there is no way available to stop free radicals, we should try to make them lesser in amount by eating foods which are rich in anti-oxidants. Some of those foods are apricots, peaches, spinach, berries, orange, nuts, and wheat germ, etc. These foods also can help you in preventing the symptoms of depression.

Protein-rich foods
Getting enough amount of protein is important for the growth of our health. As protein is essential for everyone, yet some kinds of protein are useful for those who are in depression. Some foods like tuna, turkey, and chickpeas which contain tryptophan that is needed to form serotonin. The lack of serotonin in our body is one of the major causes of depression. So, to form enough amount of serotonin, we should have foods which are rich tryptophan. Thus, protein-rich food also can help us to beat depression.

Omega-3 fatty acids
The omega-3 fatty acid has a great impact in treating our mood disorders and also boosts up our cognitive functions. If there is not enough Omega-3 fatty acid in our body, it also can cause the issue of depression in us. Some omega-3 fatty acid rich foods are nuts and seeds, cold water fish like salmon, tuna, etc.; flaxseed and many more. Having enough amount of Omega-3 fatty acid can boost up the level of healthy fats in our brain; along with that also preserves the myelin sheaths which are capable of protecting the nerve cells and thus keep our brain active. Thus it can prevent us from the issues related to mood disorders and also prevent depression.

Zinc
In preventing the symptoms of depression, Zinc is one which can help you. This helps our body by boosting up the immune system. In the people with clinical depression, the level of zinc in their body can be lower. Taking the zinc supplement can work as an antidepressant. Zinc is available in foods like whole grains, beans, oysters and nuts, etc. So to get zinc for your body, have these foods.

Avoid these food habits

Along with having the foods mentioned above, the patients with depression should also avoid some kind of foods which are as follows;

Caffeine
The people with depression should avoid taking caffeine and caffeine can make it difficult to sleep which can lead one to suffer from anxiety issue. So the patient with depression should avoid caffeine intake or reduce the caffeine intake afternoon.

Refined foods
The depression symptoms also can be influenced by the high-calorie foods which have very few amounts of nutrients. The foods which are high in sugar and refined carbs provide us energy which is useless. Those also can create the issue of mood swings and energy swing. So to balance our mood and energy, we should take nutrition-rich food.

Alcohol
Taking alcohol also can make the symptoms of the depression worst. Consuming alcohol in excessive amounts can increase the risk of panic attacks and depression. It also can create a mood swing issue and become a habit that can cause depression.

Processed Oils
The refined or highly processed oils like sunflower or corn oil are excessively high in omega-6 fatty acids which can create an imbalance in the body. It can create brain inflammation which also can influence the symptoms of depression.

Follow this diet if you want to beat the symptoms of depression. Though it cannot cure your issue of depression, yet it can help you to fight depression.

Smart drugs you also can be used to treat issues like depression or anxiety. Those are also not capable of curing your depression. Yet those can help you with their mood-brightening effects. One of those smart drugs is Modvigil. This smart drug is considered as the best alternative to the king of smart drugs that is Modafinil. It stimulates the neurons in the brain and also controls the movements of the dopamine transmitters. Thereby, it increases the numbers of dopamines in our brain which can boost up our mind. Thus, Modvigil can help you when you are depressed.