Top 10 Indian Foods That help in depression ( Diet In Depression ). Stress is a confusion between what you want and what you receive. The dissatisfaction of not getting what you want gives rise to depression. Different people take depression differently. Many times people themselves are unaware of their own depression. With slight stress, people either turn towards some kind of food, alcohol smoking or any activity. Depression is often accompanied by anxiety. Depressed people often experience anxiousness because of lack of confidence.
Medical Help In Depression –
People who are aware about their depression might take some medical help. But is long term use of antidepressant medications good for overall health? Do we get addicted to the medications itself?
Antidepressants release serotonin and dopamine in the body. These hormones produce a feel-good factor and promote a healthy mood. Serotonin is a hormone responsible for happiness. Whereas, dopamine is responsible for the pleasure-reward system.
But these medicines have some side effects too. It can cause weight gain, compromised gut function, mood swings or emotional imbalance. Instead you can turn to natural ways to beat depression. Read on to know more about, Indian Foods That help in depression ( Diet In Depression ).
How to Treat Depression Naturally ?
Indulge in some exercise:
Studies show regular exercise relieves depression. It is as effective as antidepressants in releasing feel-good factor hormones. You can take up walks, jogging, swimming, cardio workouts or resistance training. Nowadays taking up dance or Zumba is also in trend. Here are some interesting reads
- Top 10 yoga poses for weight loss
- Benefits of skipping rope
- Benefits of Walking
- Motivation for exercises
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Acupuncture involves stimulating the pressure points to release serotonin and dopamine. It is done using fingertips, heat or needles. These pressure points help to release stress and tension.
- Sunlight therapy:
Studies show that early morning sunlight enhances the mood. Daily soaking up in early sunlight will do the trick.
Avoid depression causing foods:
Caffeine, alcohol, and smoking might seem the solution at the moment of depression. But, it worsens the condition. It further leads to addiction to the same. Instead, eat Foods That help in depression. Diet In Depression helps.
Sleep it off:
A proper 7 – 8 hours of sleep regularises the body’s mechanism. It balances the hormone release and action. Stay away from televisions, laptops, and phones an hour before sleeping. This will help to have sound sleep.
Yoga and meditation is very beneficial for brain function. It strengthens the focus of the mind, calms the emotions and beats the stress.
Take up a hobby:
Diverting your mind helps to reduce depression. Taking up gardening, music, dance, painting or any such other hobbies will keep the mind occupied. Also doing something that you like has a natural feel-good factor.
Foods That help in depression ( Diet In Depression )
It is the component found in turmeric. Curcumin increases serotonin and dopamine levels in the body. It is said it is as effective as an antidepressant. Studies show, curcumin supplement if combined with antidepressants works best. You can add turmeric in food or mix with milk and drink daily. Read – Benefits of Haldi.
Saffron is little known as a natural antidepressant. It increases the effectiveness of serotonin hormone. Better the quality of saffron, better is the action on depression.
Omega 3 fatty acids enhance brain function. It balances the hormone levels and its release. Omega 3 supplements reduce depression. Consumption of omega 3 fishes like tuna, salmon, mackerel, herring, etc 3 – 4 times a week will have a beneficial effect. With minimum consumption of fish and omega 3 supplements is advisable.
Tryptophan is an essential amino acid that’s a precursor of serotonin and melatonin. Melatonin is the body’s natural sleep hormone. Tryptophan supplements show a positive effect on depression and anxiety. It boosts mood, relaxes the mind and relieves anxiety.
Top 10 Indian Foods That help in depression ( Diet In Depression )
- Chia Seeds:
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Chia seeds are rich in amino acids and B vitamins. These components assist in the neurotransmitter function of the brain. Chia seed also promotes the production of serotonin. It is rich in omega 3 that helps to reduce depression and anxiety. Add chia seeds in your salads or soups or an ingredient in your any batter preparation. Read – Benefits of chia seeds.
Sweet potatoes are rich in tryptophan. They regularise blood sugar levels and are high in vitamin B6 too. It acts as a natural anti-depressant. It is one of the best food that you can include in a diet for depression.
Avocados are high in vitamin B and folate which are related to reducing stress levels and anxiety. Daily consumption of 1 serving of avocado is helpful.
Flaxseed is rich in omega-3 fatty acids. This omega 3 directly acts on the brain function thus reducing depression. You can use flax seeds in salads, vegetables, flours, in shakes or just pop in few seeds a few times a day. Read – Benefits of Flax seeds.
Oats contain an ample amount of vitamin B, magnesium, iron, potassium and amino acids. All these components are beneficial for normal brain function and hence can be included in your diet for depression. They release the serotonin and dopamine required to reduce depression. Read – Indian foods rich in the complex carb.
Quinoa directly is involved in serotonin and melatonin release. This is because of vitamin B, magnesium, iron and all essential amino acid content in it. The slow sugar release by quinoa leads to a long-lasting happy mood. Read – Quinoa griddle cake recipe.
Walnuts contain omega 3 and magnesium. It enhances serotonin levels, reduces brain inflammation and induces sleep.
What food is good for anxiety and depression? Diet in Depression
- Whole Grain Foods:Whole grain is rich in magnesium and tryptophan. It reduces anxiety and depression.
- Blueberries: It is rich in antioxidants and vitamins. It reduces stress and relieves anxiety.
- Almonds: Almonds contain zinc and iron that maintain a balanced mood. Low iron tires the brain leading to anxiety. Thus, almonds are beneficial to treat anxiety.
- Chocolate: Dark chocolate without sugar is good for stress and anxiety. It reduces cortisol that is responsible for anxiety symptoms. Chocolate also works on a psychological level to enhance the mood swings.
Increasing your intake of above-mentioned foods in die for depression, may help prevent depression. Including the antidepressant activities will ease the dependency on other substances to improve your mood. These alternatives can be continued for longer periods of time with minimum or negligible side effects.