If you’ve
had depression, you know how hopeless you can feel. It’s important to get
professional treatment. But there are things you can do to ease symptoms of
depression. Exercise, changing your diet, and even playing with a pet can
improve your mood.
Eat smart: There’s a connection between mind and
body. Although there is no specific diet that works for depression, a healthy
diet can be part of an overall treatment plan. Build your diet around plenty of
fruits, vegetables, and whole grains to help boost your physical and emotional
health.
Choose your foods: Some studies suggest omega-3 fatty
acids and vitamin B12 – especially for people who may not get enough of these
nutrients – may ease the mood changes that are part of depression. Fatty fish
such as salmon, tuna, and mackerel contain omega-3 fatty acids. So do flaxseed,
nuts, soybeans, and dark green vegetables. Seafood and low-fat dairy products
are sources of B12. Vegetarians who eat no meat or fish can get B12 in
fortified cereals, dairy products, and supplements.
Try low-fat carbs: Serotonin is a brain chemical that
enhances your sense of well-being. Carbohydrates raise the level of serotonin
in your brain. Low-fat carbs such as popcorn, a baked potato, graham crackers,
or pasta are options. Vegetables, fruit, and whole grain options also provide
fiber.
Drink less caffeine: Anxiety can accompany depression. And
too much caffeine can make you nervous, jittery, or anxious. While possible
links between caffeine and depression haven’t been definitively established,
cutting back on caffeinated drinks may help lower your risk of depression and
improve sleep.
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