10 Foods That Can Help Relieve Depression

This Evidence Based article was written by

If you have depression, you know it’s more than dealing with feelings of sadness a few days a week. It’s a constant struggle to be happy or content no matter what you do. Although you’re not alone in your struggles (the disease affects around 350 million people and is the leading cause of disability), it doesn’t make you feel any better.

10 Foods That Can Help Relieve Depression

Many people turn to medications and psychotherapy to help, but did you know that the foods you eat can also help relieve depression? Here is how diet affects your mood and what foods to focus on to help you feel your best.

Depression Types and Symptoms

Depression is more than feeling a bit sad at times. It’s an empty and hopeless feeling that overtakes your life and causes you to lose interest in the things you enjoy, such as spending time with friends and family. Depression can also cause you to have trouble sleeping or functioning, and it may even affect your eating habits.

To be diagnosed with clinical depression, you must experience symptoms every day for at least two weeks. There are several different types of depression, but the two primary forms are major depression and persistent depressive disorder.

Major depression occurs when you have symptoms of depression almost the entire day for two weeks straight. It interferes with your ability to sleep, eat, study, work, and enjoy your life. Although most people with major depression have several episodes, it’s possible only to have one episode in your lifetime.

Persistent depressive disorder, or dysthymia, occurs when you have symptoms of depression for at least two years. A person with persistent depressive disorder may have an intense episode of major depression followed by several periods of less severe symptoms. The other forms of depression are as follows:

  • Perinatal depression or postpartum depression is a relatively mild state of depression and anxiety that occurs within two weeks after a mother gives birth to a baby. It’s more than having the baby blues. Women with this type of depression have full-blown major depressive symptoms while they are pregnant or right after delivery. It causes feelings of extreme anxiety, sadness or exhaustion that accompanies a mother’s duties to her child or family. She feels overwhelmed and unable to take care of herself or her baby.
  • Psychotic depression is when a person has severe depression in addition to some form of psychosis, such as delusions or hallucinations in which they hear or see things that aren’t really there. These psychotic episodes usually have a theme, such as delusions of illness, guilt or money issues.10 Foods That Can Help Relieve Depression
  • Seasonal affective disorder usually occurs during the changing of the seasons. Most people get it when the warm weather turns cold, and they haven’t seen the sun in a long time. This type of depression usually lifts when the warm weather and sunshine return, but it can result in weight gain, social withdrawal, and sleeping more during the cold months.
  • Bipolar disorder is not the same as depression, but it involves having depressive symptoms. A person with bipolar disorder usually has episodes of extremely low points or depression. They also have extreme highs, such as euphoria or irritable moods that include manias.

 

Symptoms of depression may differ for everyone, but here are some common traits to be aware of. Keep in mind that these symptoms must last daily for two weeks to be considered clinical depression.

  • Persistent feelings of being empty, sad or anxious
  • Irritability
  • Feeling hopeless or having pessimism
  • Feelings of worthlessness, helplessness or guilt
  • Lack of energy and increased fatigue
  • Loss of interest in hobbies and activities that used to bring you joy
  • Talking or moving slower
  • Difficulty concentrating, making decisions, or remembering things
  • Oversleeping, waking in the early morning or having trouble falling asleep
  • Having trouble sitting still or feeling restless
  • Extreme or sudden changes in weight or appetite
  • Experiencing thoughts of death or suicide
  • Suicide attempts or increased talk of suicide
  • Aches, pains, digestive problems, and cramps that seem to appear for no reason at all or do not let up with treatment

Not everyone will experience all of these symptoms, but most people will have at least a few. Some signs may even come and go while others stay around regularly. The duration and types of symptoms a person experiences may also be dependent on the stage of depression they are in. Seeking treatment at the first sign of depression is one of the best ways to treat it. Additionally, paying close attention to your diet can help you start to feel better soon.

How Does Diet Affect Mood?

10 Foods That Can Help Relieve Depression

There is a very close relationship between our mood and the foods we eat. Your diet can make you feel worse, or it can help improve your daily emotions. Some foods interfere with the signaling in your brain and influence negative thoughts while others give you an uplifting boost. Depression may occur when you eat more of the wrong foods and not enough of the right ones.

Several studies have confirmed a link between depression and a diet that is high in sugary, refined foods. If you think about it, your brain operates similarly to a car. It stores energy from food like your car stores gas when you fill it up. When you fill your body with fuel that is high in inflammatory and damaging foods, it’s stored in your body and utilized at all times- even when you’re sleeping.

Prepackaged foods, fast foods, and sweets may cause oxidative damage, which changes your DNA and interferes with the production of neurotransmitters in your brain that make you feel happy. Additionally, processed and refined foods may negatively impact your digestive tract, which has more influence on your mind than most people realize.

For example, serotonin is a neurotransmitter that controls your mood, sleep habits, and even pain tolerance. But approximately 95% of your serotonin levels are produced in your gut. Your digestive tract is lined with millions of nerve cells called neurons that don’t just determine how well your food is digested; they also influence your emotions. That’s because one of the primary functions of these neurons is to make serotonin. So if you eat foods that damage the neurons in your gut, then you are ultimately destroying neurotransmitters that make you feel happy.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.



Users Comments:

  • Lory

    Unfortunately, sometimes only doctors help 🙁

    • joel

      No not true Lory
      Gotu-Kola – Niacin (no flush) – Moninga & Ashwagandha taken together does alter the electrical and chemical signals in the brain of one with depression & anxiety.

      doctors will hand u a paper to buy man made powerful chemicals that will never work but instead hurt the mind balance.

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