8 Dietary Ways to beat Depression

ZHANGXS05

1. Eat the blues

What goes in eventually comes out, and eating the wrong food can bring on the wrong mood. While eating will help keep your mind and body in shape, there are a few 'miracle' foods that can help lift that dark cloud.
Brazil nuts: these are a good source of selenium, an antioxidant mineral that can cause you to feel depressed when levels in your body are low. Avocados are also a good source of selenium.
Kiwifruit: rich in vitamin C, this antioxidant fruit will not only boost your immune system but also your well being.
Bananas: two ripe bananas help to increase the body's levels of serotonin, the brain chemical that brightens your mood.
Chilli: the substance that makes chillies hot, capsicum, helps stimulate the release of feel-good endorphins in the brain and well, have you ever seen a depressed Mexican?

2. Drink green tea

Green tea contains high levels of the bioflavonoid quercetin. Bioflavonoids are antioxidants that help to fight depression as well as protect against cancer and heart disease. Take note from the amount of green tea that is drunk in the Far East where there is a low rate of mental and physical illness.

3. Eat turnips

We live in quite a high-pressure day and age and for many people the end of year, and Christmas and New Year in particular, can also be very stressful times. Eat plenty of green vegetables rich in nutrients to boost your mood. Try turning to turnips in your cooking, or other root vegetables such as swedes, which are rich in vitamin C and an antioxidant that has proven to help those who are prone to bouts of depression.

4. Vitamins and minerals

As well as incorporating more of the foods already suggested, you may want to take vitamin and mineral supplements to support your immune system.
Iron: helps to produce serotonin, the brain chemical antidote to feeling down.
Vitamin C: when you're depressed your body is low in vitamin C, and because this is a vitamin that isn't stored in the body you may need to maximise your daily intake.
Zinc: another essential mineral for the production of serotonin.
Selenium: this antioxidant mineral has been found to be in low levels in those people suffering depression.
B vitamins: these help to support the nervous system and are needed for production of serotonin, especially B6.

5. Alternative answers

Known as the sunshine herb, St John's wort is the most commonly used herbal remedy for mild to moderate depression remedy and however, if you are taking other medication, consult your doctor. It is also recommended that those with fair skin shouldn't sunbathe when taking St John's wort. Kava and valerian both act to soothe and calm as well as promoting natural sleep.

6. Get moving

Exercise is the most effective antidepressant but requires more effort! It encourages the release of 'feel-good' endorphins into the body, boosting your mood and lifting spirits. Try strength-training routines such as weightlifting, or aerobic activity such as reasonably feast walking, jogging, aerobics, cycling, swimming or tennis. Just half an hour of moderate exercise three times a week or 20 minutes five times a week will show you the difference.

7. Steer away from

Alcohol: it's a depressant that reduces blood sugar levels.
Caffeine: as a mood enhancer it can make a bad mood feel even worse. Instead, drink fruit juices like orange juice which is rich in vitamin C, or water, which will flush your kidneys of any toxins from your body and make you feel more upbeat.

8. Try aromatherapy

Sprinkle a few drops of the following essential oils into a bath or a scent burner to calm all around you. Clary sage, jasmine, rose, rosewood, sandalwood, ylang ylang are all known to help relieve depression. Take yourself down to your local massage centre for an aromatherapy massage and your masseuse will ask you what you wish the massage to achieve and use the appropriate scented oils.
Warning: if you are pregnant, consult your GP before using any aromatherapy products.

周声涛

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