There are a lot of foods you can eat to help keep your mood fluctuations under control. They take time and effort, but it’s worth it.
- Eat a healthy diet
Serotonin, the chemical in the brain that contributes to happiness, is synthesized from the amino acid tryptophan. These foods contain tryptophan, and they can change your mood and make you feel optimistic:
- Fish and vegetable oils
- Healthy carbohydrates, like rice, oatmeal, or whole-grain bread.
- Eggs
- Cheese and Tofu
- Pineapples and sour cherries
- Nuts and Seeds
- Turkey
- Dark Leafy Greens
- Consume green tea because it contains L-theanine that can reduce stress.
Ingredients: 1 cup of boiling water and 1 green tea bag in the morning.
- Chamomile Tea has relaxing properties. Have a cup before bedtime
Ingredients: 1 cup of boiling water, 2 teaspoons of dried chamomile or 1 teabag and a dash of milk and honey (optional)
- Avoid drinking coffee because can affect serotonin synthesis in the brain.
- St. John’s wort has been used to treat various “nervous disorders”. It is efficient in case of mild to moderate depression.
Take 300 milligrams (usually capsule form) of St. John’s wort, 3 times daily. Talk to your doctor before you take them because it can interact with other drugs.
- B vitamins produce chemicals like serotonin, dopamine, and epinephrine that impact your mood.
Take supplements or add more B vitamin rich food to your diet, such as:
- Mackerel- 80 g/ serving
- Swiss cheese- 30 g/ serving
- Shellfish like cooked clams- 80 g/ serving
- Spinach 1 cup cooked
- Bell peppers 1 cup raw
- Turkey- 100g/ serving
- Magnesium keeps the chemicals in our brain stable.
Foods rich in magnesium are:
- Dry roasted almonds or cashews- 20 g/ day
- Cooked black beans- ½ cup/ day
- Banana- 1/ day
- Boiled spinach- ½ cup/ day
- Soymilk- 1 cup/ day
- Pumpkin seeds- 1 cup/ day
I recommend you to be active during the day and to avoid overly-processed foods.
Have you ever had the intention of avoiding prescribed medication? Did you find any other ways to manage depression naturally?