Best foods for relieving depression

Well-being, food and weight are closely related. With the illness of the soul, the appetite changes: Some affected people hardly eat anything and lose weight – others try to console themselves with food and often with sweets, which can lead to a sugar-driven spiral of hunger.

Almost all depressed people have in common that they often lack the drive and strength to take their meals regularly and to eat a balanced diet. As a result, the body lacks essential nutrients. Antidepressants have different effects on weight changes.

Weight change from antidepressants:

In addition, many drugs against depression promote weight changes : indirectly through their dampening effect or directly through drugs that intervene in appetite regulation or the sugar metabolism. Weight loss, especially in the elderly, can lead to dangerous underweight.

Those who in turn unintentionally gain weight due to the medication and are helpless in the face of this side effect are additionally burdened with their depression. Those affected who start drug therapy should therefore monitor their body weight in the first few weeks and inform the doctor of any undesirable changes. This can then take countermeasures in good time – if necessary with other medication.

It should be noted that antidepressants cannot be discontinued or exchanged from today. In any case, weight changes must be taken seriously, because they are not only a cosmetic problem, but can also result in high blood pressure or a metabolic syndrome .

Nutritional therapy as a supporting pillar:

Since subliminal inflammation often plays a role in the development and persistence of depression, an anti-inflammatory, low-sugar diet has a supportive effect against the disease.

According to recent studies, it can be seen as an important pillar in depression therapy. Another important step is to reduce any excess weight, because the belly fat produces inflammatory hormones. In addition to a low-sugar diet, mindfulness training helps you lose weight . This change to a healthier diet is always a complementary attempt at treatment. The nutritional therapeutic approach to depression is particularly promising when there is increased body weight and inflammation.

The most important tips:

Adhere to the meal structure: Make sure you have three regular main meals. Don’t skip a meal, but don’t snack in between meals either. Weekly plans and shopping lists are good helpers for more structure. You may want to think about who can help you eat fresh and healthy food on a regular basis. Practice mindfulness: Eat mindfully, with pleasure, without negative feelings. Be good to yourself.

Give your body what it needs. Eat anti-inflammatory: Cut down on “empty” carbohydrates (sweet drinks, light-colored baked goods, foods rich in sugar) and choose instead, if possible, high-fiber whole grain products. They satiate and support a healthy intestinal flora. Gradually increase your protein and vegetable intake.

Vegetable protein from nuts, kernels, legumes and mushrooms is recommended. Vegetables, fruits and herbs provide anti-inflammatory phytochemicals. The omega-3 fatty acids contained in fatty sea fish (salmon, herring, mackerel) as well as in linseed oil and walnut oil support the body in fighting inflammation.

Emergency ration: Prepare for “dark days” by having healthy snacks ready, for example nuts, dried fruits, vegetable chips or dark chocolate, and possibly a well-filling medicinal protein shake. Drink enough: Drink before you feel thirsty – a total of two liters a day or more. We recommend water and unsweetened teas, not sugary drinks.



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