The antidepressant diet, in itself, will not reverse any psychological disorder to the point of making it disappear. The multidisciplinary approach each patient needs includes the nutrition plan, so something as simple asconsuming anti-inflammatory foods, rich in antioxidants and vitamin C, can help us improve our mood and well-being.
Mark Twain joked that the only way to stay healthy was to eat what we did not want, drink what we did not like, and do what we would rather not do. It seems that, in a way, feeling good and enjoying an adequate internal balance is in contradiction with the pleasure of food. Good nutritionists and psychologists themselves, however, will tell us that none of this is true.
"The food you eat can be the most potent form of medicine or the slowest form of poison."
The reality is that we feed ourselves badly.There comes a time when our range of culinary interests is identical to that of an eight-year-old. We prefer something that is prepared quickly and that generates us this pleasant "rise" that produce for example carbohydrates, salt and sugar. Added to this is another factor. The poor quality of our crops, these soils lacking adequate organic matter and mass production where fruits and vegetables eventually lose some of their properties.
A deficient and inadequate diet has an impact on our well-being.It is therefore necessary to complete all psychological and / or pharmacological treatments with adequate nutrition.. Long-term results end up noticeable.
Antidepressant diet, can it really really help me?
In 2017, several universities in Australia and New Zealand conducted a series of studies in collaboration with hospitals.The work was published in the medical journal BCM Medicine. They aimed to determine whether adherence to an antidepressant diet had any effect on patients diagnosed with this condition. The results were positive and began to be visible after 12 weeks.
This relationship between our mood and diet is an emerging area within what we already call "nutritional psychiatry". Moreover,More and more scientific evidence shows that what we eat significantly affects our emotions and well-being. It should therefore be taken into account and taken note of the guidelines constituting the antidepressant regime.
1. Complete cereals
Whole grains are an exceptional source of vitamins, minerals, dietary fiber, antioxidants and phytonutrients. Options such asrice, oats or buckwheat bring us an adequate amount of tryptophan, this essential amino acid that allows us to synthesize serotonin, a hormone of well-being and happiness.
2. Green leafy vegetables
Green leafy vegetables are essential for the antidepressant diet. There are other options than the classic spinach, which always comes to mind when we think about this type of vegetables. We also have watercress, broccoli, chard, kale …
These are very nutritious proposals, including the intake of antioxidants, vitamin B and folic acid will also reduce our stress and anxiety.
3. Oily fish
Participants in the Australian and New Zealand study consumed oily fish between two and three times a week. There are many options here at our disposal. Including salmon, tuna, trout, herring, mackerel …The main benefit for patients suffering from depression is the wealth of omega 3 fatty acids present in this type of fish.
This type of long-chain polyunsaturated fatty acids is an exceptional neuroprotector.
4. Chicken and turkey
The antidepressant diet leaves out the red meat and opts for lean meats.We have two proposals here more than enough: chicken and turkey. They are high in protein and contain an amino acid called tyrosine that will allow us to increase dopamine levels in the brain. The benefit will be even better if we cook them with a little olive oil and lemon.
Carrots, pumpkins, tomatoes …All these red or orange vegetables contain beta-carotene, a type of essential nutrient that becomes the precursor of vitamin A in our body.. This element allows our body to benefit from an adequate internal balance.It also optimizes circulation, fights free radicals, improves our mood and even reduces headaches.
Nuts are an indispensable part of the antidepressant diet. We can eat between 4 and 6 nuts every morning at breakfast.Most nuts are usually very beneficial to mood disorders. The intake of omega 3 and vitamin E, in addition to its important antioxidants and zinc, acts as powerful neuro-protecters and mediators of well-being.
Among the best probiotics, we can consume kefir. Its lactose level is low and, most importantly, it strengthens and takes care of our intestinal flora. One fact we can not ignore is that much of the serotonin does not occur precisely in the brain. It does it in our digestive system. It is therefore essential to have a strong and healthy intestinal microbiota that intervenes adequately in this process.
These bacteria present in our intestines are not only beneficial for our digestion or to properly absorb nutrients.Their activity is also reflected in our cognitive, emotional and sensory function. A little kefir at breakfast mixed with fruit can work wonders in the long run.
In conclusion, following an adequate, varied and healthy diet will not make our depression (or any other type of psychological problem) go away. he will, on the other hand, generate organic conditions so that the healing and treatment process is more optimal. For us to feel good inside and our brain has the necessary compounds to produce more serotonin, dopamine …
The effort will always be worth it.