Sunday, October 26

Good mood food & diet to fight a depression

Depression




Depression is rated by the World Health Organisation as the leading cause of disease burden amongst high income countries. Depression is characterised by feelings of worthlessness or guilt, poor concentration, loss of energy, fatigue, thoughts of suicide or preoccupation with death, loss or increase of appetite and weight, a disturbed sleep pattern, slowing down (both physically and mentally), agitation (restlessness or anxiety). While certain diets or foods may not ease depression (or put you instantly in a better mood), a healthy, well- balanced diet may help as part of an overall treatment for depression.

Depression in women

Rates of depression in women are twice as high as they are in men. This is due in part to hormonal factors, particularly when it comes to premenstrual syndrome (PMS), premenstrual dysphoric disorder (PMDD), postpartum depression, and perimenopausal depression. As for signs and symptoms, women are more likely than men to experience pronounced feelings of guilt, sleep excessively, overeat, and gain weight. Women are also more likely to suffer from seasonal affective disorder.


 

How do we know whether a diet is well-balanced or not?


  1. Never skip your meals. Eat smaller portions, more often.
  2. A breakfast really is the most important meal of a day!
  3. Don't forget about your 5-a-day. Five portions of fruits and vegetables are essential for your health.
  4. Good fats vs. bad fats. Increase intake of the first ones, reduce bad ones.
  5. Do not smoke, drink alcohol occasionally. 
  6. Reduce salt intake!
  7. Increase your daily physcial activity- make it your routine to exercise regularly.
  8. Do not eat 3 hour before going sleep.
  9. Learn to cook, eat and live slowely. Or just slower than you usually do.

What to eat?

  1. Raw & cooked/ steamed vegetables.
  2. Salads.
  3. Raw fruits (yummy).
  4. Fish (all kinds).
  5. Lean meat.
  6. Low- fat dairy.
  7. Legumes.
  8. Wholemeal bread and other cereal products.
  9. Plenty of water!
  10. Fresh fruit juices.


Are you depressed?


If you identify with several of the following signs and symptoms, and they just won’t go away, you may be suffering from clinical depression.

-you can’t sleep or you sleep too much
-you can’t concentrate or find that previously easy tasks are now difficult
-you feel hopeless and helpless
-you can’t control your negative thoughts, no matter how much you try
-you have lost your appetite or you can’t stop eating
-you are much more irritable, short-tempered, or aggressive than usual
-you’re consuming more alcohol than normal or engaging in other reckless behavior
-you have thoughts that life is not worth living (seek help immediately if this is the case)




Sources:
http://www.helpguide.org/articles/depression/depression-signs-and-symptoms.htm
http://www.foodforthebrain.org/nutrition-solutions/depression/about-depression.aspx
http://www.helpguide.org/articles/depression/depression-signs-and-symptoms.htm
 

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