Depression is a serious mental illness that affects millions of people worldwide. It puts people face to face with a reality that they do not like, but which they cannot change because they do not have the necessary resources. And while depression can be caused by a number of factors, including genetics, life events and brain chemistry, research has also shown that food plays a key role in this process.
Therefore, what we eat every day influences the way we feel, and for people with depression this is a lot more important than you might think. Just as there are some foods that combat depression and anxiety, others can help trigger the symptoms or exacerbate them.
Here are the foods to avoid if you're prone to depression:
Coffee and Caffeine
Scientists have not yet come to a consensus on the effects of caffeine on the body. Coffee has many health benefits, and there is an opinion that in some cases it can alleviate symptoms of depression. But on the other hand, foods high in caffeine increase anxiety and restlessness. You should give up coffee and strong tea, at least for a while. Especially if after a cup of coffee (tea) you experience unpleasant symptoms such as anxiety, worry, headache, increased pulse rate and high blood pressure. If your body reacts to caffeine in this way, and this reaction is repeated day after day, you should definitely avoid it.
Alcohol
Alcohol use and depression are closely related. Alcohol disrupts the central nervous system and is one of the strongest tranquilizers. It has a calming effect and really helps with stressful states, acting instantly and without fail. But alcohol has two phases. After the active period, when you feel good, easy, calm and it seems that everything is not so bad, there comes the depression phase, and the next day the psychological state only worsens. Depression and alcohol are not only not compatible, but also dangerous.
Sugar
It often happens that a depressed person tends to overindulge in sweets. But few people know that the result is the opposite: the more sugar you eat, the more depressed you become.
Why does sugar cause depression?
The brain depends on glucose that comes into the body with food. It requires 62 grams of glucose a day for its function, an example of incredible energy efficiency when you consider that there are at least 100 billion cells in the brain. This need is easily met by whole, healthy foods. Consumption of unhealthy industrial foods, such as baked goods or sodas, in which refined sugar (often in the form of high-fructose corn syrup) is artificially added, causes the brain to become "glucose flooded". Such a " glucose flood" causes inflammation in the brain and can eventually lead to depression.
How to get rid of your sweet tooth? Find out in one of the following articles, where I will share some methods that are sure to help you.
Carbohydrates with a high glycemic index
Even though high-carbohydrate foods (such as bread, pasta, and anything made from refined flour) don't taste sweet, the body still processes them almost like sugar. This means that such foods can increase the risk of developing depression.
Don't be alarmed, I'm not going to urge you to completely eliminate carbohydrates from your diet! It is the quality of these products that matters.
To minimize your chances of developing depression, I recommend that you reconsider your diet. Avoid foods with a high glycemic load and eat more foods with moderate or low GI. Especially favor whole grains and foods rich in dietary fiber, such as brown rice, quinoa, whole oats, chia seeds and blueberries.
Pumpkin seeds
Pumpkin seeds are not to blame for anything; on the contrary, they are healthy if you dry them at home. But in the food industry, seeds are treated with potassium bromate, which prevents the thyroid gland from absorbing iodine. And thyroid health has a crucial effect on your mood.
Soy sauce
If you are hypersensitive to gluten, this sauce should be avoided. Otherwise you will develop anxiety and depression.
Fried food
Tempura, empanadas, samosas, chicken steak, fish and fries. Enjoying food is important for quality of life! However, if you are facing depression, you should consider reducing your consumption of fried foods.
How often do you eat fried foods?
If you eat fried food every day, limit it to once a week, or if every week, once a month.
Don't eat fried foods at all? Then you're on your way to a happy life!
Individual irritants
There are also products that pose a threat to the nervous system of a particular body. They are identified by testing. For example, a stimulant product can be a chicken egg, beans, peanuts, honey, strawberries, and many others – each person's set may vary. Egg white, cow's milk protein, peanuts, honey, gluten, yeast, and sugar are the most commonly found on the list of irritants.
In addition to the above, it is very important to eat at set times and have three meals a day and two snacks. Starvation leads to low blood sugar and can trigger symptoms of anxiety and depression.
What message do I want you to draw from this article?
To relieve or avoid the symptoms of depression, it is not necessary to give up any food altogether. All you have to do is choose the right foods and eat them in reasonable amounts.