Clinical depression is a mental health condition that causes a persistent feeling of sadness and loss of interest. Symptoms include changes in appetite, insomnia, fatigue, disturbed thoughts and feelings, and a lack of interest in activities that once pleased you. The condition can be worsened by interpersonal conflicts and poor mental health habits, and certain lifestyle and diet changes may also worsen symptoms. Treatments include therapy and medications as well as a healthy lifestyle which can include the following beneficial foods:
1. Fatty fish
Fatty fish, such as salmon and tuna, are rich in omega-3 fatty acids. These acids can help reduce depression symptoms by decreasing one’s inflammatory response. It increases the amount of 5-HT, a neurotransmitter and hormone known to regulate anxiety, mood, attention, and sleep. It is also rich in B vitamins and vitamin C, which can help with depression by replenishing depleted nutrients. A diet rich in fatty fish may also protect against Alzheimer’s and other types of dementia.
2. Flaxseed
Flaxseeds are rich in omega-3 fatty acids in the form of alpha-linolenic acid. These acids have also been shown to increase neurotransmitter levels. Flaxseed may also help reduce inflammation by promoting antioxidant activity in the body. Lower inflammation has been proven to help improve mood.
3. Canola and soybean oils
Adding canola and soybean oils to your daily diet may help reduce symptoms of depression because they are rich in omega-3 fatty acids. These acids help increase serotonin and dopamine production, two essential brain chemicals linked to depression and happiness. Omega-3s promote healthy cell membranes, which results in a reduction in inflammation throughout the body, including the brain. Soybean oils are rich in vitamin E, an important antioxidant that helps fight symptoms of depression while increasing neurotransmitter levels. Canola oil can help reduce some of the symptoms of lupus and rheumatoid arthritis by decreasing inflammatory response.
4. Walnuts
Adding walnuts to your daily diet may help reduce symptoms of depression because they are rich in omega-3 fatty acids. These acids help increase serotonin and dopamine production, two essential brain chemicals linked to depression and happiness. Omega-3s promote healthy cell membranes, which results in a reduction in inflammation throughout the body, including the brain.
5. Leafy green vegetables
Leafy green vegetables are rich in many types of phytochemicals. Phytochemicals are chemical compounds from plants and have been shown to have health benefits; in this case, they may also help reduce depression symptoms. Leafy greens are known to be high in dietary fiber and vitamin E, which can help improve mood regulation and fight depression and anxiety.
There are several nutritional and lifestyle changes that you can make to help manage depression, some of which are listed above. Many other healthy foods can help fight depression. Still, with research into the link between specific nutrients and mental health conditions, more health-conscious foods have been introduced, such as berries, and olive oil.
Professionals also recommend that patients also try to incorporate exercise into their routines to help combat depression. Exercise has been proven to be a very effective treatment and has been shown to improve a person’s mood, increase overall energy and make them feel happier. If a person exercises in the morning, they may be less likely to have depression symptoms throughout the day. It is best to exercise with a friend or family member. Some activities that can be done are walking, running, dancing, or bicycling.
