Best Foods to Fight Depression

Mental illnesses are tough to fight and it becomes tougher when you don’t eat right. Keeping a proper diet and eating the right food can help you fight depression better. Avoid indulging in alcohol, caffeine, processed and high fat foods, carbonated beverages, soda and too many sweets.

The harmful effects of depression on health are several. Following is a list of a few common negative effects of depression.

• Lack of concentration
• Insomnia and sleeping disorders
• Weight loss or gain
• Feelings of hopelessness and irritability
• Fatigue
• Memory loss

Natural Foods that help in Boosting Mood

Self-confidence is the simplest thing that helps immensely to fight depression. According to researchers, the following foods lower stress, anxiety and depression.

1) Nuts & Seeds: They are a good source of protein and magnesium, which help in the production of serotonin, a “feel-good” brain chemical.

2) Green Tea: Despite the caffeine, the L-theanine (an amino acid) found in green tea seems to be profoundly relaxing and have a calming effect, up to eight hours.

3) Brown Rice Brown rice is a low-glycemic food which releases glucose into the bloodstream and thus, prevents the sugar levels from dipping and also keeps mood swings in check. It is also a good source of folic acid and vitamins B3 and B1 as well as being a fiber-rich food which keeps the digestive system healthy and cholesterol levels in control.

4) Flaxseeds are especially good for elevating the mood because they are rich in omega-3 fatty acids. Seeds not only provide the unique spectrum of disease fighting substances but also help to accelerate the nutrient absorption if eaten with vegetables.

5) Mushrooms are also good for mental health. They oppose insulin and thus control the blood sugar which also even out the mood. Mushrooms also promote healthy gut bacteria and which is important as our gut manufacture 80 to 90 percent of the critical neurotransmitter serotonin which prevents us from being insane.

6) Fatty-Fish: There’s a reason why fish is known as “brain food”. Fatty fish such as wild salmon contain the omega-3 fatty acid – DHA, which has been shown to increase the membrane quality and nerve function of gray matter in the brain.

7. Chocolate: Chocolate has always been associated with depression and is considered to be a mood-food. Maximum number of people reach out for a bar of chocolate whenever they feel low. As per certain experts, dark chocolate helps fight
 

EXERCISE TO FIGHT DEPRESSION

Regular exercise helps ease depression in a number of ways, which may include: Releasing feel-good brain chemicals that may ease depression (neurotransmitters, endorphins and endocannabinoids) and reducing immune system chemicals that can worsen depression.

When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine.

There are number of exercises that are proven to be helpful in managing depression effectively. Yoga, cardio, Pilates, Swimming, fun games or outdoor activities etc. are some of the most important ones.