Depression and Nutrition

We have our meal on time thinking that food is necessary for energy production. Energy is needed for doing all activities like reading, playing, thinking etc. But have u ever thought that our daily diet can also reduce depression.
Major causes of depression include unpleasant life conditions personal problems and medications etc.
Depression results from abnormalities in the interactions between neurotransmitters and hormones in the brain, such as the hypothalamus-pituitary-adrenal (HPA) axis; noradrenergic, serotonergic, and dopaminergic systems; neuropeptides; and brain-derived neurotrophic factor (BDNF), and can lead to structural changes in the brain. Depression is a disorder associated with major symptoms such as increased sadness and anxiety, loss of appetite, depressed mood, and a loss of interest in pleasurable activities. If there is no timely therapeutic intervention, this disorder can lead to varied consequences.
The amino acids tryptophan, tyrosine, phenylalanine, and methionine are often helpful in treating many mood disorders including depression. Amino acid tryptophen whic is the precursor of hormone Serotonin induce sleep, phenyl alanine and/or tyrosine cause alertness and arousal. Clinical studies have clearly shown that omega-3 fatty acids can effectively treat depression, vitamin B and magnesium deficiencies have been linked to depression. The most common nutritional deficiencies seen in patients with mental disorders are of omega–3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters.
Antidepressant Diet-
Include high protein rich items in your diet e.g. eggs, legumes, fish, dairy products, almond, peanut, broccoli, pumpkin seeds etc.
Vegetables, Soybean, chicken, fish wholegrain cereals, are rich source of vitamin B.
Walnuts, chia seeds, fish oil, egg yolk are rich source of Omega 3 fatty acids.
Include these food items in your diet and live a depression free life.

REFERENCES-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/

3 Comments
  1. Profile photo of Katy Companion
    Katy Companion 3 months ago

    Nice to know. Thank you Diksha.

  2. Profile photo of Katy Companion
    Katy Companion 3 months ago

    People who are obese may be more likely to become depressed. Researchers believe that may be the result of changes in your immune system and hormones that come with depression.
    Nutritious diet including the foods above will help you get to and stay at a healthy weight.
    Many people who are depressed also have problems with alcohol or drugs. Not only can they interfere with your mood, sleep, and motivation, they can also reduce the effectiveness of your depression medications.
    Drinks and foods with caffeine can trigger anxiety and make it difficult to sleep at night. Cutting back or stopping caffeine after noon each day may help you get a better night’s sleep.

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