Diet and depression share a love hate relationship.
Eating too much or too little can both be warning signs.
A healthy balanced diet will help you keep your mind and body healthy.
The Bengali diet is a typical fish and rice diet.When I was young I often didn’t appreciate my mom’s fish-rice staple menu.
The dinner menu could be different, but the lunch was nine times out of ten fishy.
My mom’s a great cook so the food was great.But growing up watching masterchef ,I secretly wished we could have such variety at home too.Lucky me my mom gave us brain food.
The traditional Bengali diet is a protein rich,diet with healthy fat and low glycemic carbon. Just what the researchers recommend nowadays.
Improving my mind and it’s health is a passion.Helping your mind eat a little better is my goal.
Food and your body is easy to understand.But did you know what you are eating ,is influencing your mind too.
But does depression alter food patterns or altered diet affects your mind?
Typical food patterns before depression
- You will have a poor appetite or overeat (emotional eating)
- You will want to skip meals,
- Your sweet tooth will take an upper hand .
Also when you skip meals specially carbs you are more likely to suffer from mood swings.This is because your brain exclusively uses glucose (the building block of carbs) as
Top tips from nutritional neuroscience:
Have fish rich in omega 3 fatty acids .
Fruits and veggies are important to give you the important water soluble vitamins like vitamin B,C,folate.Vitamin B complex and folate are both important to prevent relapse after therapy with antidepressants.
*Check Vitamin D status and adjust daily dose.
*Whole grain cereals and legumes
*Don’t skip carbs.Go for the low GI carbs and avoid sugar spikes .
*Proteins specially animal proteins are complete proteins and have all essential amino acids for your body to function.
Your brain chemicals or neurotransmitters are proteins.
These neurotransmitters help relay info .They are also responsible for your moods.Serotonin is the mood elevating neuro chemical .You need tryptophan an amino acid to make this chemical.
Where will you find tryptophan?
High quality proteins contain all the essential amino acids
Eggs, meat ,and dairy.
Now this may go against all fad diet recommendations.But you do need certain food to function.
*Minerals which are important
*Try to avoid processed food.
*Omega 3 fatty acids: Include fish in your diet
Most research will tell you your total diet quality is important. Food not only nourishes your body ,it also nourishes your soul.
Mood disorders like depression, anxiety ,OCDs are influenced by your diet.
Your diet will be helping your medicines .It will lso play a role in deciding how much you are helped.
Whether you can be weaned off drugs and whether a relapse is possible.
Don’t ignore your food cravings and your food habits. They hold the key to your moods
Interestingly your gut microbes may be playing a role in influencing your moods.Its quite common that when your bowels are not moving ,your mood us off.
There’s actually more to gut feeling than you previously thought.
The gut has its own nervous system which transmits to your brain(Brain is the big boss)
Your gut microbes may be releasing special neurotransmitters which affect how you feel.
More reason to keep your gut populated by healthy probiotic organisms. This research is still in its early stage.
But emerging trends make this an interesting possibility.
What’s your diet tip to keep your mood up?
Comment below to let me know.
This post is a part of Day 5 #Daily chatter at Blogchatter