You may be someone under doctor’s supervision when it comes to taking antidepressant medication. It is no secret that these can do wonders in helping you if you have been diagnosed with depression. They do the job of balancing the chemicals in your brain called neurotransmitters.
These are responsible for regulating your emotions and your mood.
So after a month or so of starting with depression medication - you, your friends and family might be relieved to notice that your spirits have lifted and that your mood has improved.
You probably will be sleeping better and your appetite will have improved too. You will probably be able to concentrate better as well.
It is wonderful that some of these medications have the capability of jump-starting the mood that was so flat before - giving a person the boost they need to recover from the terrible symptoms of depression.
They can then once again get back to the things they really loved before the depression hit them. When that works out well for them, it builds them up and makes them feel so much better about themselves.
You are not alone in your battles – many Biblical characters suffered in the same way and you can read about them and find hope and encouragement for the dark road you and they have been familiar with.
Unfortunately for many of us, there are lifestyle factors that can all contribute towards why we become depressed.
What people don’t realize is that what you put in your mouth can also play a huge role in your depression. That’s the word of the nutritional biochemist, Shawn Talbott, PhD.
Often when we are feeling blue, we want to reach for the sweets, salty stuff, and the fatty foods that kind of offer us comfort. But if we eat better, like taking in lean proteins, fresh fruits and veggies, whole grains, and fish, we short circuit all the junk food longings.
The right foods offer higher energy levels – your mood becomes sharper and more focused.
Let’s look at what excellent foods and supplements contribute towards combatting depression.
Dr. Josh Axe, DC, DNM, CNS, a doctor of chiropractic as well as being a clinical nutritionist says that people who experience depression often have diets lacking in certain nutrients, minerals, and vitamins.
These can affect how they feel. He says, “Our gut is considered the ‘second brain’— it’s why we often say that we have a ‘gut feeling’ about something,” It stands to reason then that what we eat will certainly play a role in how we feel!
It is not uncommon for people with depression to have diets which are low in omega-3 fatty acids.
These fatty acids help your brain to function properly by reducing inflammation. Your brain lipids are made up of fatty acids, with a whopping 33% belonging to omega-3.
This means they are crucial for optimal brain function. Foods rich in omega-3 are wild-caught fish, walnuts, flaxseeds, chia seeds, and egg yolks
Getting enough fruits and veggies will enable you to take in nutrients that support a stable mood, and this specifically means fruits and vegetables. \
They are high in folate which helps the brain’s metabolic processes. Research shows that a lack of folate can cause depression. When you feel stressed and depressed, it is wise to eat antioxidant-rich foods to prevent biochemical changes.
To get your folate, eat plenty of asparagus, spinach, beets, avocado, and broccoli. Blueberries, blackberries, goji berries, cranberries, and artichokes will supply you with plenty of antioxidants.
Healthy fats are linked to higher energy levels as well as a better mood due to the minerals and vitamins they contain. These foods also aid in the prevention of free radical damage which is related to depression.
However, research shows that trans-fats such as hydrogenated oils are not healthy ones, and can even increase your chances of depression.
Excellent healthy fats to enjoy are avocados, grass-fed butter, extra-virgin olive oil, coconut oil, and not forgetting the omega-3s like walnuts and flaxseeds.
According to Dr. Axe, protein is highly critical for supporting neurological function as well as balancing the hormones, acting as a mood booster and giving us energy.
There are amino acids in these foods which aid the body in many important processes. Without protein, you become fatigued and your immunity system weakens.
Eat foods like lentils, grass-fed beef, wild fish, organic chicken, yogurt, black beans, raw cheese, free-range eggs, bone broth, and protein powder.
Foods that are high in probiotics have the good bacteria in them which help to balance out the bad bacteria in your gut.
These food types promote mental wellbeing, more energy, and they support cognitive function. A good way to get in probiotics is to drink kombucha each day, because, as Dr. Axe says, it contains the B vitamins and enzymes to boost energy levels and to help to detoxify your body.
Great foods are kefir, kombucha, yogurt, raw cheese, miso, and fermented vegetables
These herbs are healing plants to improve your stress hormones and to relax your nervous system. They do wonders with balancing and protecting the body because they reduce the cortisol levels when you are under stress. Rhodiola, particularly, is an excellent herb.
Then there is ashwagandha, on the other hand, which combats the effects of stress, reduces depression and anxiety, and balances the hormones. With natural herbs like these, you don’t get the adverse side-effects as you do with antidepressant medications.
Green tea offers anti-stress relaxation benefits, turmeric boosts the mood, and don’t forget vitamin D, full of sunshine to boost anyone’s mood!
The dark variety of chocolate can boost the mood because dark chocolate is made from real cacao, which helps to release serotonin, which relaxes the blood vessels of the cardiovascular system – the one drawback is that that it is very calorie-dense, consisting of about 150 calories per ounce.
Start adding the above to your grocery list today and see how your depression lifts!
Science does agree that food can be a pretty powerful tool to help those people dealing with depression and anxiety. Don’t let your depression be your inability to build a future for yourself. A study looked at over 150 people who were sad; clinically depressed.
Some of these were being treated with medication. Researchers of the study found that after 12 weeks of eating a modified Mediterranean diet, many of the participants felt a whole lot better!
Here it is for you too. Start eating the right foods listed above; foods that will help you look on the bright side – they will!
