Depressy-Meal
This guide is by no mean meant to fully cure your depression!!! The relationship between our diet and our mental health is complex. However, research shows a link between what we eat and how we feel. Eating well can help you feel better.
Various things can trigger a depression: crises, losses, genes, etc. All causes trigger a lack of chemical messengers – the neurotransmitters – in the brain. The neurotransmitters are involved in transmitting nerve impulses. They include serotonin and dopamine – both also known as happiness hormones. To produce these substances, the body needs nutrients. If the body lacks these nutrients, this can contribute to a psychological imbalance and promote depression.
Scientists give five general nutrition tips for preventing depression:
- Follow traditional diets such as the Mediterranean diet.
- Increase your consumption of fruits, vegetables, legumes, whole grains, nuts and seeds.
- Eat many foods rich in omega-3 fatty acids.
- Replace unhealthy foods with healthy and nutritious alternatives.
- Limit your consumption of processed foods, fast food, commercial baked goods and sweets.
Foods that have a positive effect on the production of neurotransmitters
Dopamine
bananas, avocado, nuts, paprika, carrots
Serotonin
potatoes, fennel, figs, almonds, walnuts, sesame, pumpkin seeds and spinach
Noradrenaline
Green vegetables, oats, apples, pineapples, bananas and almonds
Gamma-aminobutyric acid (for inner peace and relaxation)
Wheat bran, fish, almonds, walnuts and tree nuts, oranges, bananas, lentils, oats, whole grain products, brown rice, broccoli, spinach
Good fats – polyunsaturated fatty acids
Omega-3 fatty acids
Linseed oil, algae, flaxseed, wheat germ, almonds, walnuts
source: https://utopia.de/ratgeber/ernaehrung-gegen-depressionen-macht-essen-gluecklich/
Some more tipps:
- Eat regularly and keep a routine. This can stop your blood sugar level dropping, which can make you feel tired and bad-tempered.
- Stay hydrated. Even mild dehydration can affect your mood, energy level and ability to concentrate.
- Be aware of how caffeine can affect your mood. It can cause sleep problems, especially if you drink it close to bedtime, and some people find it makes them irritable and anxious too.
- There are many psychological, social and biological benefits of eating meals with other people. They give us a sense of rhythm and regularity in our lives, a chance to reflect on the day, and feel connected to others.
- Eating breakfast gets the day off to a good start.
- Avoid foods which make your blood sugar rise and fall rapidly, such as sweets, biscuits, sugary drinks, and alcohol.
Diet and mental health
How diet and mental health are linked, what you should eat, sharing meals with other people, and eating disorders.
