Tsunami, COVID 19, Civil wars, Plagues… what is worst of all these. I think depression is worse than these entire crises. Nations found cures or methods to prevent the consequences of these issues. Yet depression is an individual battle. The fighter struggles all alone from inside unless he asks for help from the outside world. It is not something you should be ashamed of. You should always discuss with your closest friends.
According to the WHO, 264 million people suffer from depression. The root cause of depression is the current lifestyle of the modern community. Tight schedules, busy lives, struck with the internet, lack of time for peaceful moments, these eventually lead you to this life-threatening disease.
There are different types of depression as well as different levels of stages. WHO categorizes the stages as mild, moderate, and severe. There are some common symptoms of depression even though symptoms vary according to the stage and the type.
- Feeling hopeless & alone
- Disturbed sleep
- Changes in food habits
- Feeling angry and annoyed
- Feeling tired
- Difficulties in concentrating on daily work
In this article, we are going to acquaint you with what food nutrients to control and minimize the symptoms.
Intake of selenium through food such as Brazil nuts, whole grains, seafood, can reduce the anxiety level and enhance your mood.
When a person takes Vitamin D more he or she can mitigate the risk of getting this disease. Studies show that when the Vitamin D intake level increase in a seasonal affective disorder, the symptoms mitigate. If you want to increase the Vitamin D level in your body then increase the intake of egg, oily fish, and beef liver.
Vitamin B is another important nutrient that soothes your disturbed mind. Vitamin D plays a vital role in brain functioning, So the tendency to get depressed is higher when there is a low level in Vitamin B.
Researchers found that the men and women who smoke are at high risk of getting depressed because the Vitamins in their body are low. In order to increase the Vitamin B level in your body try out nuts, dark green vegetables, and especially fruits.
Did you know that the mobile phone that helps you with most of the things also can damage your brain cells? It has been proven according to the researches that are being conducted from time to time, that the radiation of the mobile phone cause headaches as it damages your brain cells. Also, researches have proven that Omega-3 is one of the best creators of brain cells. Omega-3 helps to develop new brain cells which can eventually support to diminish the symptoms of this disease such as headaches. Instead of taking tablets why don’t you add some fish or salmon for your meals and some walnuts to chew instead of gum? I’m pretty sure it will definitely rise up your mood and health.
There is a very famous quote as “an apple a day keeps the doctor away” since apples are enriched with many nutrients. Especially with antioxidants that help you to prevent and slow down the damage of cells. It also aids to minimize the anxiety which is one of the key symptoms in this disease. Just as I mention apples are one food that consists of antioxidants. You can also eat pumpkins, carrots, fruits, and even nuts to get more antioxidants.
Do you always feel annoyed even by small things like when you put the wrong slipper on the wrong foot? and also do you feel down and uncertain about things all the time?
Then you may be experiencing a zinc deficiency. Studies show that the zinc level in people who are suffering from this disease is really low. Meat such as beef and chicken, low-fat yogurt, mushrooms are embellished with zinc which boosts the zinc level in your body.
Protein… it’s not only important to grow your muscles. It helps you more than that. Protein supports to form neurotransmitters. These are the key elements that enable communication between each other. You may eat the chicken as the whole piece but inside your body, it will be divided into amino acid and synthesis which helps you fix up your moods and energize you. Make sure you add some cottage cheese, almonds, and an egg along with some chicken to one of your meals.
It’s not only about eating food that helps you to mitigate the symptoms. Intake of fluids also matters a lot. According to some researchers, as long as you stay hydrated your mood will be fine. Only a few may know this but 78% of a healthy brain is filled with water and that is why doctors always chant us to have at least 6-8 glasses of water per day. But before you take a sip make sure it will not make your case even worse. Liquids such as coffee, alcohol, or energy drinks will not be helpful if a person is suffering from depression.
Wheat bread toast, ketchup, frosting, and processed food, skyrocket the sugar level in your body, which will fluctuate your energy levels and eventually lead to anxiety and depression.
A person who is suffering from this may have changes in their food habits. When depressed, some people tend to eat more while others lose their appetite to eat at all. This may cause weight gain and weight loss. This happens due to the changes in hormones. The other crucial thing to consider is a lifestyle. If a person is constantly skipping his or her breakfast and frequently eats junk food and sips coffee and colas all the time then this red bulb is for you. Your work is important but not as yourself. You must be healthy first to work first in the first place.
Finally, if you also feel as if you are having depression symptoms fear not… Help will be always offered for you to get out of that dark chamber. Give the first place to your precious life and to healthy food.
At present, 264 million out of the world population suffer from depression. It is not something you should be ashamed of. There are plenty of ways that you can get out of that black hole. But most importantly you must express your feelings.
