Control depression naturally with these foods.
Depression is one of the most common and tragic illnesses today. It can take away the meaning of your life and have truly unfortunate consequences. Therefore, it is necessary to know how to overcome depression, starting with taking care of your body, which is the temple of all your desires.
According to data from the World Health Organization (WHO), 121 million people around the world suffer from this condition. It is even estimated that, in 2020, depression will rank second among the diseases that cause disability.
There are many measures to combat it, both medical, psychological and naturopathic. Here are some very simple tips that could help you overcome depression without medication. Pay attention, because according to experts a healthy meal can prevent depression and help you feel better. Yes, it's that simple!
There is no magic food that takes away this disease. But these nutritional tips can help you lower your risk and lift your spirits to live life more peacefully.
1. Avoid Fast Food
Fast food is high in trans-saturated fat. They cause your LDL (bad cholesterol) levels to go up and HDL (good cholesterol) to go down. Which increases the risk of cardiovascular problems. In the same way, fast food can alter the balance between insulin, this causes the body to become inflamed and the risk of suffering from this disease increases.
2. Eat Foods With Omega-3s
This type of fat helps brain function and development and can reduce symptoms of depression. According to some studies, people who eat foods with Omega-3 have a lower risk of being depressed. And, interestingly, depression symptoms improve when they start consuming these fatty acids.
So make sure to include green leafy vegetables, nuts, chia, flax, and fish among your foods.
Look for different recipes and remember that including even a handful a day of these foods can make a big difference in your mood.
3. Eat Monounsaturated Fats
This fat is liquid at room temperature and solid in cold temperatures.
Examples of them are: avocados, peanuts or olive trees, for cooking use olive or canola oils.
These fats are known as healthy fats for the heart, since they help protect it through the increase in HDL cholesterol, which, as I already mentioned, is important to keep it in optimal condition. But be careful with the quantity. Fats are fat and are still high in calories.
You can make small snacks and invite your friends to watch the game, or your friends to a sleepover. Sharing not only removes half the calories, it also increases your sense of humor and makes you feel better immediately.
4. Opt for Fruits and Vegetables
It is recommended to eat 2-3 fruits and 3 vegetables a day. People who eat enough fruits and vegetables seem to have a lower risk of depression, are more active during the day, and tend to eat less fast food.
If you don't love them, try mixing them with food you do like, like sushi, or spring rolls. You can also prepare them with lemon, salt and piquín to get the taste. Eventually you won't be able to live without them!
5. Choose Whole Grains
Brown rice, wheat bread, corn or wheat tortilla, wheat pasta, oatmeal, etc. These types of whole grains feed the brain, help control cholesterol levels and keep you feeling full, thus avoiding junk food.
6. Reduce Flour Consumption
Avoid eating white bread, sweet bread, flour tortilla or cookies (oatmeal are preferable, but still contain high levels of fat and sugar) in excess. Like fast food, these raise the level of bad cholesterol and affect the balance of glucose and insulin.
There is not enough evidence to indicate exactly what foods help control or prevent depression, but having a balance in your lifestyle is very important. Studies have found patterns that people who suffer from depression usually do not eat healthy.
So do not be careless, little by little you can change your life. And there is no better way to do it than through your stomach. Trust me!
Here I will give you some last tips on how to overcome depression without medication. Follow them and tell me how it goes.
1. Write a Journal
According to specialists, rescuing the positive aspects of your daily experiences will help you maintain optimism and, little by little, you can feel better.
When doing some physical activity, the brain regulates the levels of norepinephrine and serotonin, releasing in turn endorphins, small proteins responsible for giving us that incredible feeling of well-being and joy.
Exercise for 20 to 30 minutes five times a week. Even if it is walking or dancing, while nobody sees you. The point is to move the little body.
One way to attack depressive thoughts is to train the mind to turn them into much more joyful ideas. Try to meditate, even if it's only for 5 minutes a day. You will see that your mind and your interior will feel calmer.
Although these nutritional advice and alternatives are a weapon against depression, do not hesitate to talk with your family and friends and, if possible, go to a psychologist for guidance. Remember that the best thing about this life is learning to enjoy it, despite the problems.
We all suffer from stress at some point, so it is worth knowing these remedies: Click here to read: Tricks To Relieve Symptoms Of Stress And Extreme Tiredness