Depression is a disease in which our whole body aches, in which we may not have the strength to get out of bed, we may not able to eat a proper meal, and we may not feel like existing anymore. The more advanced it’s, the more defined the symptoms are for the proper functioning of our brain. Certainly the diet in depression as well as against its occurrence plays a very important role. So what to eat? What to avoid? What to buy? What should our daily diet look like?
What are the causes of depression? These can be both genetic as well as environmental factors. It can be affected by stress, poor diet, stimulants or drugs. In some, depression may occur after a traumatic experience, in others it may be associated with an inappropriate lifestyle, with various types of diseases, pain … Most often depression falls in the autumn – winter, when the exposure to light is significantly reduced, and this in turn means the decreased level of vitamin D3, which is extremely important when it comes to psychological problems. Depression can take different forms and conditions. It can be fragile, not even noticeable for many people, it can be very serious, in which the patient cannot function properly. Prescribed medication psychiatrists has become very fashionable in recent years. We reach for the medicine, after which it seems to us that everything is good. In truth, however, we mask the symptoms of depression, but we do not cure the condition itself, in addition also acquiring many serious health consequences.
At a time of depression, the activity and dysregulation of the limbic – hypothalamo – pituitary – adrenal axis as well as disturbances in the amount of neurotransmitters in the brain are increased. Our mental health is primarily influenced by the reduction of stress, adequate supplementation, healthy lifestyle and what is the basis for the proper functioning of the body – the right diet. Each of us should take the right dose of vitamins, minerals and nutrients to be able to provide them wherever they are necessary to keep the right work, whether it’s systems or organs. Depression destroys our brain and if we let it, we will never return to such a state and fitness as before when it was not in our lives.
Diet in depression
Everybody knows that a diet should be healthy, properly balanced and tasty. However, if we are talking about depression, proper selection of products is extremely important here. And so the diet should be primarily:
- Anti-inflammatory, because it affects the activity of the IDO enzyme, which contributes to, among other things, catalysing the kynurenic and quinolone acid pathways transforming them into brain-toxic metabolites. Such a diet inhibits the synthesis of neurotransmitters, thereby causing a reduction in BDNF and disrupting neurotransmission
- Antioxidant, because it protects against inflammation caused by oxidative stress. Free radicals act on brain cells leading to oxidative damage, destruction of neurons and disruption of their proper functioning and proper communication.
- Nutritious, to be able to provide the body with everything that is best and the best for us. Thanks to the appropriate amount of vitamins, minerals and macronutrients, there may be appropriate chemical reactions in the brain. Mental condition, well-being, correct brain function – all this is possible due to the fact that the brain has adequate food. If it’s missing, it begins to “fail”.
The diet of a person suffering from depression should certainly find good fats. Greasy fish, egg yolks, Omega 3 fish oil is extremely important because it has anti-inflammatory properties, and it also ensures proper functioning of cell membrane structure. DHA affects the development of neurons, and EPA affects signalling between brain cells and serotonin levels. Obviously, the diet should also include sources of polyphenols with antioxidant power, because they reduce inflammation and antioxidant stress, as well as affect the synthesis of the brain’s neurotrophic growth factor. It’s worth eating blueberries, blackberries, raspberries, strawberries, as well as apples, cranberries, tomatoes, beets, garlic, nuts, and buckwheat groats. The diet should not lack walnuts, almonds, cheeses, chicken and turkey meat, fish, bananas and avocados, because they are a source of phenylalanine and tyrosine. The source of tryptophan is also mandatory, and this can be found in protein products, in lean meat, fish, white cheese, milk, eggs, pumpkin seeds, in bananas, cocoa, and oatmeal. And of course, it’s also worth paying attention to nutritious foods that support our mental health, such as eggs, fatty fish, and offal.
If you have a mental disorder, then certainly the right diet is the perfect solution to be able to feel better and feel more eager every day. Without a doubt, the products mentioned above should be one of the key elements when it comes to the diet of people with depression.