There are several nutritional imbalances that can contribute to depression.
Even if there is confidence that a bad mood is caused by a major loss in life, an unsatisfactory life situation or other problems, it is extremely important in such a difficult period of life to have strong physical and mental health.
For this reason, the first step in dealing with depression is to ensure that you have the necessary support for your physical health in optimal conditions. This is achieved through exercise and an adequate and nutritious diet.
Increase your intake of omega-3 fatty acids
Omega-3 fatty acids cannot be produced by the body, so they must be obtained from food. Its main source is salmon, sardines, mackerel, herring, trout and fresh tuna.
Flax and pumpkin seeds are also good sources of omega 3. It can also be taken as a supplement, but it is more advisable to get into the habit of eating this fish at least two or three times a week.
Increase your intake of B vitamins
People with low levels of folate (a B vitamin) or high levels of the amino acid homocysteine are more likely to be depressed.
To normalize homocysteine levels, vitamins B6, B12 and folic acid, as well as the minerals zinc and magnesium, and betaine are necessary.
Betaine is found in foods such as beets, spinach, wheat bran, and others. To get these vitamins and minerals, you need to eat whole foods, fruits, vegetables, seeds, and nuts.
Increase serotonin levels
Serotonin is formed from an amino acid called tryptophan, which is found in dietary proteins. Tryptophan is converted into 5-HTP, which in turn is converted into serotonin. You can start by taking 100 or 50 mg of 5-HTP twice a day. You should also make sure that the amount of protein consumed each day is normal (meat, fish, eggs, legumes).
Avoid or reduce caffeine, sugar and alcohol consumption
You should only eat low-glycemic index carbohydrates (most fruits and vegetables, legumes, minimally processed grains, whole-grain pasta, low-fat dairy products, and nuts).
Take chromium supplements
Taking chromium is excellent for depression, which causes increased appetite, weight gain, excessive sleep and a feeling of drowsiness.
Taking chromium supplements can help a lot. This mineral is important for maintaining stable glucose levels, because without it, insulin cannot function properly.
People with this type of depression also often have other symptoms of glucose imbalance, so they should follow a diet that helps keep their condition stable.
Sunbathe
Most of the vitamin D in the human body is synthesized in the skin under the influence of the sun. Vitamin D deficiency may be associated with the onset of depression.
It is recommended to check your vitamin D level and, if it is below the norm, take a supplement of 2000 IU daily for 12 weeks and then take another test. You can also sunbathe without using sunscreen, but with a certain degree of caution.
Beware of food intolerances
Food intolerances may also play a role in depression. If you have trouble concentrating, insomnia, anxiety, or other symptoms of low mental energy, you may want to check for food allergies.
The foods that most often cause allergies are: gluten (wheat, rye, barley), dairy products (all types), soy, yeast and eggs.
Following these simple tips can help you cope with depressive episodes, but it is important to remember that none of this is a substitute for seeking professional help.
Previously, we wrote about how to fight the habit of stress eating.
