Depression is one of the most common mood disorders that can affect your day-to-day activities by developing various physical and emotional symptoms. Some of the distressing symptoms of depression include anxiety, feelings of emptiness, lack of energy, and suicidal thoughts. You need to contact an experienced depression doctor in Siliguri to get the best treatment options for your mental concerns. Apart from medication and counselling, the doctor may recommend certain dietary changes to help you improve your mental condition.
You must always know that to increase the effectiveness of depression treatment, it is also important to lead a healthy lifestyle that includes a balanced diet, proper sleeping patterns, and stress management. The brain and gut connection is the main factor that needs to be considered while managing depression. This is why you must make wise choices while including foods in your diet to control depression symptoms.
Role of Diet in Alleviating Depression Symptoms
People with a poor dietary pattern involving a high intake of refined products, processed meat, and alcohol have higher chances of developing depressive symptoms. This is why it is pivotal for you to adopt a healthy diet routine to manage depression. You must know that there is no single food that can treat depression but with healthy food choices, you can improve your overall well-being and control depression.
A healthy diet with sufficient amounts of healthy fats, vitamins, probiotics, minerals, and fiber can alter the improper functioning of neurotransmitters and reduce inflammation to reduce depression symptoms. Additionally, the production of serotonin that regulates mood and sleep can also be improved with proper diet which can control the symptoms of depression.
Nutritious Foods You Can Include in Your Diet To Treat Depression
1. Milk
One of the super foods for managing depression symptoms is milk. Milk is rich in vitamin D and it has been found that people with low vitamin D levels have a higher risk of developing depression. This issue is more prominent among patients suffering from seasonal affective disorder where they experience fewer symptoms during summer due to high levels of vitamin D.
If you’re not taking any vitamin D supplements then you can drink a sufficient amount of milk throughout the day to control depression. However, it is important to contact the doctor before including milk in your diet if you’re suffering from lactose intolerance.
2. Yoghurt
People with irritable bowel syndrome and other digestive issues are more prone to develop depression symptoms. This is why you need to take care of your gut health alongside mental health. To do so, you can include probiotic-rich foods in your diet. One such food that works wonders in promoting good gut health is yoghurt.
Yoghurt is the best fermented food that is rich in probiotics and can help you reduce inflammation and regulate your mood. Additionally, including yoghurt in your diet can also improve your stress response while boosting the production of feel-good neurotransmitters in the brain. Other probiotic food options that you can also consider are kombucha, kimchi, and tofu.
3. Fish
Another food choice which is good for reducing depression is fish. Any fish with healthy oils such as tuna, salmon, sardines, and trout are ideal options for treating depression. While contacting a psychiatrist in Siliguri, you can ask for a detailed diet plan including fish.
Herein, you must know that fish are the best choice for depression as it is rich in omega-3 fatty acids. Omega 3 fatty acid is an essential nutrient that has anti-inflammatory properties, which makes it easier for serotonin neurotransmitters to carry messages between various brain cells. As a result of improved brain functioning and mood, you will also see a gradual decrease the depression symptoms.
4. Whole Grains
Whole grains are another food option ideal for reducing depression symptoms. You must know that depression is associated with low selenium levels and this is why it is essential to maintain selenium levels while improving your mental health condition. This can be done with selenium-rich foods such as whole grains.
Some of the whole grains that you can include in your diet are brown rice, quinoa whole-grain pasta, and oatmeal. By replacing refined grains with whole grains, you can also improve your physical health while enhancing your mental well-being. Herein, maintaining the proper level of selenium will not only help in managing depression symptoms but will also boost mood regulation to avoid the chances of reoccurrence of the mental issue.
5. Carrots
You also include carrots in your diet to alleviate depression symptoms. Carrots are rich in carotenoids which an important antioxidants with anti-inflammatory effects. If you’re eating a diet rich in carotenoids then it can improve your mood and brain functioning while reducing the complications associated with free radicals.
The free radicals produced by our body can damage the brain by causing cell damage and this issue can be controlled with antioxidants. Some of the other food options that are rich in beta-carotene are apricots, collards, sweet potatoes, cantaloupe, and broccoli. Herein, the destructive effect of depression on your brain and physical health can also be managed with antioxidants.
6. Leafy Vegetables
Contacting a depression doctor in Siliguri will also help you understand the importance of including leafy vegetables in your diet for a depression-free life. Eating green and leafy vegetables is good for everyone but it is also highly important for depression patients.
This is because vegetables are rich in fibre and folate which is found to be great in stabilizing and improving your mood. Herein, an enhanced mood will help you in controlling the symptoms of hopelessness and lack of energy associated with depression. You must also know that green vegetables are also packed with omega-3 fatty acids, which is also an essential nutrient for treating depression.
7. Brazil Nuts
Another superfood to eat during depression treatment is Brazil nuts. These nuts are the edible and highly nutritious seeds from the Brazilian nut tree which is packed with potassium, magnesium, selenium, iron, and calcium. All of these nutrients are necessary for your mental health and the ellagic acid found in these nuts also produces similar effects of antidepressants in the brain.
Along with important nutrients, Brazil nuts also contain anti-inflammatory properties and antioxidants which come together to elevate your mood and energy levels. Don’t forget to consult the doctor before including Brazil nuts in your diet. This is because eating Brazil nuts in large quantities can lead to selenium toxicity.
8. Coffee and Green Tea
Coffee and green tea are two beneficial food options that are rich in caffeine. If you’re drinking caffeinated products then you can get the required motivation and energy to indulge in daily activities and improve depression symptoms. However, coffee is not a good option for people suffering from phobias and postpartum depression as it can worsen the symptoms.
Herein, patients with any type of depression can regularly drink a cup of green tea to enjoy its benefits in reducing depression. It is essential to note that green tea is packed with antioxidant and anti-inflammatory effects which is advantageous in improving brain function and mood.
Contacting a depression doctor in Siliguri will not only help you to get advice regarding good food options but he can also direct you to avoid certain foods that may worsen your mental health. Some such foods that must be avoided while you’re getting depression treatment are alcohol, junk food, high-caloric foods, and sugary products including pastries and chocolates.
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