Depression cases have increased in recent years, and it is linked to a high number of suicide cases. Many people struggle with it, and it may take a long time for them to deal with their depression even after visiting counselors.
Before diving into the nutritional aspects of managing depression, it's vital to understand the role of pharmaceutical treatments. Antidepressants are a cornerstone in the medical treatment of depression. Selective Serotonin Reuptake Inhibitors (SSRIs), like sertraline and fluoxetine, are commonly prescribed due to their effectiveness and relatively mild side-effect profile. They work by increasing the levels of serotonin in the brain, a neurotransmitter associated with mood regulation.
Another class, Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs), such as venlafaxine and duloxetine, are also effective, especially in cases where SSRIs are not suitable. These medications target both serotonin and norepinephrine, offering a dual approach to mood stabilization.
It's important to note that while these medications can be highly effective, they may not work for everyone, and it can take several weeks to notice the benefits. Regular consultation with a healthcare provider is essential to monitor progress and adjust dosages or medications as needed.
In today's digital age, online services have become an integral part of depression management. Teletherapy platforms provide access to licensed therapists and psychiatrists, offering the convenience of receiving treatment from home. This can be particularly beneficial for individuals with mobility issues or those living in remote areas.
Additionally, there are numerous mental health apps designed to aid in managing depression. These apps often include features like mood tracking, meditation guides, and cognitive behavioral therapy (CBT) exercises. While not a substitute for professional care, they can be a valuable supplementary tool in managing daily symptoms of depression.
Therapy plays a critical role in treating depression. Cognitive Behavioral Therapy (CBT) is one of the most effective forms, helping individuals identify and change negative thought patterns and behaviors that contribute to their depression. Therapists also often employ other modalities like Dialectical Behavior Therapy (DBT) and Interpersonal Therapy (IPT), depending on the individual's needs.
Group therapy can also be beneficial, offering a supportive environment to share experiences and learn from others facing similar challenges. Additionally, some individuals may find specific therapies like art therapy or equine therapy to be particularly therapeutic.
These therapeutic approaches are crucial for a comprehensive depression treatment plan. They provide tools and strategies that empower individuals to manage their condition more effectively, complementing other treatments like medication and lifestyle changes, including dietary choices.
Increasing your Omega-3 fatty acids intake helps reduce the chances of getting brain diseases and mood disorders. They do that by maintaining the myelin sheath protecting your nerve cells and enhancing your brain function.
• Foods that are rich in Omega-3 fatty acids include;
• Seeds like chia seeds and flaxseeds.
• Fatty fish like mackerel, sardines, salmon, and tuna.
• Walnuts.
• Dark green and leafy vegetables like spinach and kale.
• Canola and soybeans.
You could also use Omega-3 supplements found in pharmacies or food shops.
A link was established between depression and low vitamin D levels in the body. You could obtain Vitamin D naturally from the sun, or you could eat foods like;
• Eggs.
• Oily fish.
• Beef liver.
• Fortified dairy products.
You could also get vitamin D supplements from pharmacies or food stores. Your doctors could also prescribe some for you. You should be careful not to take too much vitamin D because it could result in problems with calcium levels, affecting your kidneys.
Increasing your selenium intake helps improve your mood and reduce anxiety, which helps in managing depression. For adults, experts recommend a daily selenium intake of 55 micrograms daily.
Some of the foods that are rich in selenium include;
• Beans and legumes.
• Low-fat dairy products.
• Lean meat like skinless turkey and chicken and lean beef and pork.
• Seafood like clams, oysters, freshwater and saltwater fish, crab, shrimp, and sardines.
• Brazil nuts, but don’t take more than two daily because they have high selenium levels.
• Whole grains like oatmeal and brown rice.
• Organ meat like liver.
If you can’t get some of the foods or feel like you are not taking enough, you could use selenium supplements, which you can buy from pharmacies or food shops.
As a result of natural bodily processes, the body produces waste products which are called free radicals. Over time, free radicals could build up in the body, and if not eliminated, could lead to oxidative stress.
That could cause a lot of health problems, anxiety, and depression being among them. Antioxidants help get rid of those free radicals before they build up in the body. Some of the foods that are rich in antioxidants include;
• Vitamin A (Beta carotene), gotten from foods like broccoli, apricots, carrots, cantaloupes, spinach, peaches, pumpkin, collards, and sweet potatoes.
• Vitamin C from foods like broccoli, tomato, peppers, grapefruit, blueberries, strawberries, oranges, kiwi, and potatoes.
• Vitamin E from nuts and seeds, white germ, margarine, and vegetable oils.
Vitamins B-9 (folic acid or folate) and B-12 help in maintaining and protecting your nervous system, which includes the brain. That helps to reduce the symptoms and risk of mood disorders like depression.
Sources of B-12 include;
• Meat.
• Eggs.
• Fortified cereals.
• Fish.
• Poultry.
• Milk.
• Oysters.
Sources of B-9 include;
• Whole grains.
• Eggs.
• Seafood.
• Dark green leafy vegetables.
• Nuts.
• Fruits and fruit juices.
• Meat and poultry.
• Daily products.
You can boost your B-12 and B-9 levels by taking supplements you can get from food stores or pharmacies.
Protein is mainly known for its capabilities to help in healing and repairing the body. Another benefit is that it helps manage and reduce the symptoms and risks of depression. The body utilizes an amino acid known as tryptophan to produce the feel-good hormone called serotonin.
You can increase the levels of tryptophan in your body by eating foods like;
• Chickpeas.
• Turkey.
• Tuna.
Zinc enables the body to taste, improves the immune system, and also reduces the symptom and chances of depression. Recent studies show that lower zinc levels are associated with depression, and improving them could also help antidepressants work better.
Some good zinc sources include;
• Oysters.
• Beans.
• Whole grains.
• Pork, chicken, and beef.
• Pumpkin seeds and nuts.
You could also increase that intake by using supplements from pharmacies and food stores.
Recent studies found a link between good gut health and good mental health. They suggest that the microorganisms found in the gut, like probiotics have a major role in regulating and boosting your mood.
They also help reduce inflammation in your body, better your stress response, and produce feel-good neurotransmitters. Foods rich in probiotics include;
• Yogurt.
• Kimchi.
• Tofu.
• Sauerkraut.
• Miso.
• Tempeh.
Studies show that taking caffeine in moderate amounts helps boost your mood and reduce the effects and symptoms of depression and anxiety. That could be because of its antioxidant properties and stimulant effects.
You can get caffeine from;
• Tea.
• Coffee.
• Energy drinks.
• Soda.
• Chocolate.
However, you should know that taking too much caffeine could affect your sleep patterns. Therefore, you should;
• Take it in moderation.
• Avoid or reduce your caffeine intake past midday.
You should also not give caffeine to your children who are in high school or lower because it may increase their feelings of depression, stress, and anxiety.
There are some foods that, when taken, may trigger or aggravate your feelings and symptoms of depression. They include;
Alcohol: There is a clear relationship between alcohol and poor mental health. Many people may drink alcohol to help them deal with their depression, but it may trigger or aggravate new bouts of anxiety and depression or make your current depression worse.
Refined foods: Refined foods like junk and fast foods have a lot of calories but low nutrients. Studies suggest that people with high intakes of refined foods have higher chances of getting depression than those who eat fresh foods.
When you eat high amounts of refined foods, they give you a rapid increase in your energy levels, which then crash at the same high speeds. That could lead to inconsistencies in your mood, which may increase symptoms of depression.
You should substitute refined foods with fresh and nutrient-dense foods which give you constant energy levels.
Processed oils: Processed and saturated fats may trigger inflammation, impair your brain functions, and worsen your symptoms of depression.
Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional consultation or advice related to your health or finances. No reference to an identifiable individual or company is intended as an endorsement thereof. Some or all of this article may have been generated using artificial intelligence, and it may contain certain inaccuracies or unreliable information. Readers should not rely on this article for information and should consult with professionals for personal advice.