Worldwide, an estimate of 121 million people suffers from some form of depression at present. In the United States, women have higher rates of depression as compared to men. They are twice more likely to be depressed than men with the same age as theirs. One out of 10 women suffers from depression symptoms weeks after childbirth. However, during middle age, women tend to be more at risk for depression. Depression most likely occurs in women during their pre-menopausal years, the stage before menopause. During premenopause, a woman’s estrogen levels decline. This event in her life prompts depression. When menopausal symptoms like depression become severe, hormone replacement therapy may be recommended. However, you can beat off depression before it hits you.
You can eat your way out of depression and live a melancholy-free life. Here are different food choices you should try to help you fight depression naturally:
As compared to milk chocolate and white chocolate, dark chocolate has been found to promote better mood. The cocoa content of this type of chocolate is a rich source of feel-good hormones serotonin, dopamine, and phenylethylamine. Studies showed that 40 grams of dark chocolate, when eaten daily, can reduce stress and anxiety.
Fish fatty acids
Omega-3 fatty acids, in general, help ward off depression and anxiety while helping maintain healthy levels of blood sugar. When it comes to sources of omega-3 fatty acids, nothing else does it better than fatty fish such as wild salmon, tuna, bluefish, and mackerel. Besides fighting depression, they are also good anti-inflammatory foods.
Leafy greens are like health bombs that explode with numerous benefits to one’s overall health. Greens are great sources of B vitamins, vitamin C, magnesium, iron, calcium, and other minerals. Because of this, they help maintain a stable blood pressure, improve healthy blood flow, and keep stress hormone levels in check. Their alkaline nature also helps ward off adrenal fatigue.
Probiotic rich foods
Maintaining a healthy gut through probiotic-rich foods is essential for brain health. About 90% of the mood-stabilizing hormone serotonin supply is found in the digestive tract. To have a healthy gut and digestive tract, eliminate refined sugar and grains, as well as processed foods. Instead, eat fermented foods such as yogurt, kimchi, sauerkraut, pickles, and apple cider vinegar.
Broccoli isn’t only easy to prepare; as a food, it is also very versatile to eat. This green vegetable is also good for the brain. It provides healthy amounts of essential nutrients such as protein, calcium, and vitamin B6 that promote a positive and relaxed mood, as well as reduce insomnia, anxiety, and unhealthy sugar cravings.
Consuming carbs daily is essential in properly fueling the brain. However, most people tend to go for simple carbohydrates or simple sugars that spike up blood sugar levels, resulting in negative effects on mood. Go for complex carbs instead such as whole grains, vegetables, sweet potatoes, oats, and legumes. They help regulate blood sugar levels and promote a positive mood.
One of the many reasons why avocado is good for you is its role in helping ward off depression. Avocados are rich sources of tryptophan, an amino acid that is a key ingredient in making relaxation-promoting serotonin. More than that, having enough of avocado’s omega-3 fatty acid, protein, vitamin B6, and folate content can help lower the risk of developing depression.
Protect and maintain a healthy brain function with the food choices listed above. A diet sufficient in nutrients results in a healthy production of happy brain chemicals and reduces the chances of depression. You can also work with a nutrition coach for support. Feed your brain right and be free from depression today!
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