Eating when you’re depressed can help you feel better. Unfortunately, eating junk food when you’re depressed can make you feel worse. On the other hand, sticking to a healthy diet and exercising regularly can help you manage depressive symptoms. This article teaches you about the best food to eat for mood improvement and what to avoid when you feel. down.
Foods That Can Help Improve Your Mood
If you want to improve your mood and defeat loneliness, these are some foods you can eat:
“Good” Carbs
Carbohydrates trigger your brain to release the mood-lifting neurotransmitter serotonin. Rather than avoiding them, eating the right kind of carbs can be a good choice when you’re feeling down. You can also stick to whole-grain bread and other healthy carbohydrates.
VitaminD-Rich Foods
According to multiple studies, individuals with deficient vitamin D levels are more likely to suffer depression-related symptoms. You can easily get vitamin D from the sun, but you can also get it from your food. Regular sources of vitamin D-rich foods include:
● Tofu
● Milk
● Fish
Omega-3s
Omega-3 fatty acids are commonly associated with improved brain function. However, several studies have revealed that foods containing omega-3s can also help you manage depression symptoms. Foods that are good sources of omega-3s include:
● Canola oil
● Flaxseed oil
● Nuts
● Fish
● Dark-green leafy vegetables
Selenium
Selenium is an element that is crucial for good health. Multiple studies have suggested a connection between selenium deficiencies and depression. Based on additional research, taking selenium may decrease feelings of depression. You can find selenium in:
● Beans
● Seafood
● Lean meats
● Whole grains
● Nuts
However, selenium can be toxic, so you must consult your doctor before taking any supplements.
Foods To Avoid
To maintain a healthy diet, these are foods you need to eat less:
Caffeine and Sugary Foods
Caffeine can disrupt your sleeping patterns and make you anxious, leading to depression. You must also avoid refined sugar, which can only give you temporary energy before letting you crash.
Alcohol and Illegal Drugs
If you constantly take alcohol and drugs, it can negatively affect your sleep cycles. This can cause mood swings and anxiety. If you are having difficulty abstaining from drugs and alcohol, you can reach out to your doctor on programs that can help you get sober.
Conclusion
When you feel sad, you can crave certain foods that give you a sugar rush but also have long-term negative consequences. Instead, you should aim for foods that can boost your mood and overall health.
