Discover the powerful connection between diet and mental health. Explore the foods that can help alleviate symptoms of depression and anxiety. Unlock the secret to a happier, healthier you.

Antioxidants: Shielding Your Brain from Damage

Our bodies naturally produce free radicals, which can lead to cell damage, aging, and other health problems. Fortunately, antioxidants can help neutralize these harmful molecules. Studies show that the brain is particularly vulnerable to free radical damage, making antioxidant-rich foods essential for cognitive well-being. Some of the best sources of antioxidants include:

• Beta-carotene: Apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, and sweet potatoes
• Vitamin C: Blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, and tomatoes
• Vitamin E: Margarine, nuts and seeds, vegetable oils, and wheat germ

The Calming Power of “Smart” Carbohydrates

Carbohydrates are linked to the production of serotonin, a mood-boosting brain chemical. While some people may crave simple carbs like cakes and cookies when they’re feeling down, it’s better to opt for “smart” or complex carbs instead. Whole grains, fruits, vegetables, and legumes are all excellent sources of healthy carbs and fiber, which can have a calming effect on the mind and body.

Protein-Rich Foods for Enhanced Alertness

Foods rich in protein, such as turkey, tuna, and chicken, contain an amino acid called tryptophan, which may help boost serotonin production. Aim to include a source of healthy protein in your meals and snacks throughout the day to maintain energy and focus. Good protein sources include:

• Beans and peas
• Lean beef
• Low-fat cheese
• Fish
• Milk
• Poultry
• Soy products
• Yogurt

The Mediterranean Diet’s B Vitamin Boost

A study in Spain found that men, especially smokers, were more likely to experience depression as their folate levels decreased. For women, the same trend was observed with lower vitamin B12 levels, especially among those who smoked or were inactive. While the exact relationship between these B vitamins and depression is still being investigated, a Mediterranean-style diet can provide ample amounts of both.

Legumes, nuts, many fruits, and dark green vegetables are excellent sources of folate, while lean and low-fat animal products like fish and dairy are rich in vitamin B12.

The Mood-Boosting Power of Vitamin D

Vitamin D receptors are found throughout the body, including the brain. A national study found that people with low vitamin D levels were more likely to experience depression. Researchers also noted that individuals with seasonal affective disorder (SAD) tended to see improvements in their symptoms as their vitamin D levels increased during the spring and summer months.

While the optimal amount of vitamin D is still being determined, it’s important to ensure you’re getting enough through sun exposure, dietary sources, or supplementation, as too much can also cause problems.

Selenium: A Mood-Enhancing Mineral

Studies have suggested a link between low selenium levels and poor mood. The recommended daily intake for selenium is 55 micrograms for adults. While supplements may not be the answer, you can easily meet your selenium needs through a balanced diet. Good sources of selenium include:

• Beans and legumes
• Lean meats (pork, beef, skinless chicken and turkey)
• Low-fat dairy products
• Nuts and seeds (particularly brazil nuts, but consume in moderation to avoid toxicity)
• Seafood (oysters, clams, sardines, crab, saltwater and freshwater fish)
• Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)

The Omega-3 Advantage

Recent research has found that societies with lower omega-3 fatty acid intake may have higher rates of major depressive disorder. Additionally, people who don’t regularly consume fish, a rich source of these healthy fats, are more likely to experience depression. Omega-3s are also beneficial for heart health, making them a valuable addition to any diet.

Good sources of omega-3s, including alpha-linolenic acid, include:

• Fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna)
• Flaxseed
• Canola and soybean oils
• Nuts, especially walnuts
• Dark green, leafy vegetables

The Interconnection of Weight, Lifestyle, and Mental Health

Studies have shown a bidirectional relationship between obesity and depression. People who are obese may be more likely to develop depression, and those who are depressed are more prone to weight gain. This may be due to changes in the immune system and hormones that come with depression.

Adopting a nutritious diet that includes the foods mentioned above can not only help manage your weight but also support your overall mental health and well-being.

Diet for Depression | Foods that Help Depression

Unfortunately, there’s no specific diet that’s been proven to relieve depression. Still, while certain eating plans or foods may not ease your symptoms or put you instantly in a better mood, a healthy diet may help as part of your overall treatment.

Antioxidants Prevent Cell Damage

Our bodies normally make molecules called free radicals, but these can lead to cell damage, aging, and other problems.

Studies show that your brain is particularly at risk. Although there’s no way to stop free radicals completely, you can be able to lessen their destructive effect by eating foods rich in antioxidants, including:

• Beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato
• Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato
• Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ

“Smart” Carbs Can Have a Calming Effect

Carbohydrates are linked to the mood-boosting brain chemical, serotonin. Experts aren’t sure, but carb cravings sometimes may be related to low serotonin activity.

Choose your carbs wisely. Limit sugary foods and opt for smart or “complex” carbs (such as whole grains) rather than simple carbs (such as cakes and cookies). Fruits, vegetables, and legumes also have healthy carbs and fiber.

Protein-Rich Foods Boost Alertness

Foods like turkey, tuna, and chicken have an amino acid called tryptophan, which may help you make serotonin. Try to eat something with protein several times a day, especially when you need to clear your mind and boost your energy.

Good sources of healthy proteins include beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, and yogurt.

Try a Mediterranean Diet for B Vitamins

A Spanish study found that rates of depression tended to rise in men — especially smokers — as they got less folate. The same thing happened for women — especially those who smoked or didn’t exercise — but when they got less vitamin B12.

This wasn’t the first study to find a link between these vitamins and depression. Researchers aren’t sure which way the influence goes: do poor nutrient levels lead to depression, or does depression lead people to eat poorly?

In either case, you can get both of these B vitamins from foods in a Mediterranean diet. Legumes, nuts, many fruits, and dark green vegetables have folate. Vitamin B12 can be found in all lean and low-fat animal products, such as fish and low-fat dairy products.

Get Enough Vitamin D

Vitamin D receptors are located throughout the body, including your brain.

 A recent national study found that the likelihood of having depression is higher in people with low levels of vitamin D. In another study, researchers from the University of Toronto noticed that people who had symptoms of depression, particularly those with seasonal affective disorder, tended to get better when the amount of vitamin D in their bodies went up as you’d expect it to during the spring and summer.

Researchers don’t know how much vitamin D is ideal, although too much can cause problems with calcium levels and how well your kidneys work.

Select Selenium-Rich Foods

Studies have reported a link between low selenium and poor moods. The recommended amount for selenium is 55 micrograms a day for adults.

Evidence isn’t clear that taking supplements can help. And it’s possible to get too much selenium. So it’s probably best to focus on foods:

• Beans and legumes
• Lean meat (lean pork and beef, skinless chicken and turkey)
• Low-fat dairy products
• Nuts and seeds (particularly brazil nuts – but do not eat these regularly or more than a couple at a time because they can cause selenium toxicity.
• Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)
• Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)

Include Omega-3 Fatty Acids

Recently, scientists found that societies that don’t eat enough omega-3s may have higher rates of major depressive disorder. Other studies show that people who don’t often eat fish, a rich source of these fatty acids, are more likely to have depression. As a double benefit, Omega-3s are good for your heart.

Good sources of omega-3s, including alpha-linolenic acid, are: 

• Fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna)
• Flaxseed
• Canola and soybean oils
• Nuts, especially walnuts
• Dark green, leafy vegetables

Your Weight and Lifestyle Matter, Too

People who are obese may be more likely to become depressed. And, according to several studies, people who are depressed are more likely to become obese. Researchers believe that may be the result of changes in your immune system and hormones that come with depression.

Fortunately, a nutritious diet including the foods above will help you get to and stay at a healthy weight. If you’re having a hard time, talk with your doctor.

Many people who are depressed also have problems with alcohol or drugs. Not only can they interfere with your mood, sleep, and motivation, they can also reduce the effectiveness of your depression medications.

Drinks and foods with caffeine can trigger anxiety and make it difficult to sleep at night. Cutting back or stopping caffeine after noon each day may help you get a better night’s sleep.

10 Foods I Eat Every Day to Beat Depression

4. Berries: Full of Cell-Repairing Antioxidants

Blueberries, raspberries, strawberries, and blackberries are some of the highest antioxidant foods available to us. I try to have a variety for breakfast in the morning. In a study published in the Journal of Nutritional and Environmental Medicine, patients were treated for two years with antioxidants or placebos. After two years those who were treated with antioxidants had a significantly lower depression score. Antioxidants are like DNA repairmen. They go around fixing your cells and preventing them from getting cancer and other illnesses.

5. Mushrooms: Helpful Tools to Lower Blood Sugar

Here are two good reasons why mushrooms are good for your mental health. First, their chemical properties oppose insulin, which helps lower blood sugar levels, evening out your mood. They also are like a probiotic in that they promote healthy gut bacteria. And since the nerve cells in our gut manufacture 80 to 90 percent of our body’s serotonin — the critical neurotransmitter that keeps us sane — we can’t afford to not pay attention to our intestinal health.

6. Onions: Layered With Cancer-Fighting Allium

You won’t find this item on most lists of mood foods. However, it’s included in Dr. Fuhrman’s G-BOMBS because onions and all allium vegetables (garlic, leeks, chives, shallots, and spring onions) have been associated with a decreased risk of several cancers.

“Eating onions and garlic frequently is associated with a reduced risk of cancers of the digestive tract,” explains Fuhrman. “These vegetables also contain high concentrations of anti-inflammatory flavonoid antioxidants that contribute to their anticancer properties. ” Again, if you consider the relationship between your digestive tract and your brain, it is understandable why a food that can prevent cancers of the gut would also benefit your mood.

7. Tomatoes: Packed With Depression Fighters

I try to eat at least six baby tomatoes in my salad each day for lunch because tomatoes contain lots of folic acid and alpha-lipoic acid, both of which are good for fighting depression. According to research published in the Journal of Psychiatry and Neuroscience, many studies show an elevated incidence of folate deficiency in patients with depression. In most of the studies, about one-third of depression patients were deficient in folate.

Folic acid can prevent an excess of homocysteine — which restricts the production of important neurotransmitters like serotonin, dopamine, and norepinephrine — from forming in the body. Alpha-lipoic acid keeps coming up as I read more about nutrition and the brain, so I have begun to take it as a supplement, as well. It helps the body convert glucose into energy, and therefore stabilizes mood.

8. Beans: Satisfyingly High in Mood-Stabilizing Fiber

“Beans, beans, good for the heart. The more you eat, the more you … smile.” They make the G-BOMB list because they can act as anti-diabetes and weight-loss foods. They are good for my mood because my body (and every body) digests them slowly, which stabilizes blood sugar levels. Any food that assists me in evening out my blood sugar levels is my friend. They are the one starch that I allow myself, so on top of a salad, they help mitigate my craving for bread and other processed grains.

9. Seeds: Small but Mighty Sources of Omega-3s

When I’m close to reaching for potato chips or any kind of comfort food, I allow myself a few handfuls of sunflower seeds or any other kind of seed I can find in our kitchen. Seeds are the last food on Fuhrman’s G-BOMBS list.

Flaxseeds, hemp seeds, and chia seeds are especially good for your mood because they are rich in omega-3 fatty acids. Fuhrman writes, “Not only do seeds add their own spectrum of unique disease-fighting substances to the dietary landscape, but the fat in seeds increases the absorption of protective nutrients in vegetables eaten at the same meal.”

10. Apples: Ripe With Antioxidants and Fiber

An apple a day could — if eaten with the rest of these foods — keep the psychiatrist away, at least for stretches of time. Like berries, apples are high in antioxidants, which can help to prevent and repair oxidation damage and inflammation on the cellular level. They are also full of soluble fiber, which balances blood sugar swings. A snack I have grown to love is almond butter on apple slices. I get my omega-3 fatty acid along with some fiber.

Foods to Help Fight Depression

One of the most overlooked aspects of mental health is nutrition. Food plays a significant role in our physical health, as well as our mental and emotional health. When you are struggling with depression, it can feel a bit overwhelming to think about eating the right foods. However, some of these small changes in your diet may help to decrease your symptoms and have a positive effect on your daily life.

Foods That Help With Depression

Whatever your dietary preferences, there are a variety of options that can provide mood-boosting benefits. This isn’t to say that you need to overhaul your eating habits and only consume these foods, but being conscious of which foods impact your mood can help you better manage symptoms of depression.

Fish

Wild-caught fish, especially the more oily types such as salmon, mackerel, trout, sardines, and tuna (not canned), are great choices to help fight depression. Why? Because they are rich sources of omega-3 fats.

Omega-3 fats are important in brain health and may be involved in the functioning of serotonin, a neurotransmitter important in the regulation of mood.

What’s more, researchers analyzed 26 previously published studies (involving more than 150,000 participants) that examined the link between fish consumption and the risk of depression. The study, which was published in the Journal of Epidemiology and Community Health, found that people who consumed the most fish were less likely to experience symptoms of depression.

The findings proved that even more clinical trials are needed to explore the role of omega-3 fatty acids in depression and mental health.

Nuts

Although other nuts such as cashews, brazil nuts, and hazelnuts are helpful in supplementing omega-3 fats, walnuts seem to be the winner in this category. Walnuts are known to support overall brain health, being one of the highest plant-based sources of omega-3 and a great source of protein to help keep blood sugar levels at a healthy balance.

One study found that depression scores were 26% lower among those who consumed about 1/4 cup of walnuts per day. Researchers examined data from the National Health and Nutrition Examination Survey, which draws from a large sampling of more than 26,000 American adults.

They found that adults who ate nuts, and specifically walnuts, were more likely to have higher levels of optimism, energy, hope, concentration, and a greater interest in activities.

Beans

Beans are a great source of protein and fiber, both of which help to maintain stable and consistent blood sugar levels. In addition to helping minimize the blood sugar spikes and dips that can affect our mood, beans are also great sources of folate. Folate is a B vitamin that helps the body produce blood cells, DNA and RNA, and metabolize proteins.

Garbanzo beans (also known as chickpeas) are very high in folate, offering over 100% of the daily recommended value in just a 1/2 cup. Pinto beans are another great choice, with a half-cup serving offering 37% of the daily recommended value of folate.

Seeds

Flaxseed and chia seeds are wonderful additions to your diet if you struggle with depression. As with some of the other foods mentioned, these two types of seeds are particularly great sources of omega-3 fats. Just 1 tablespoon of chia seeds provides approximately 61% of your daily recommended amount of omega-3 and 1 tablespoon of flaxseed provides roughly 39% of the daily recommendation. 

As you can see, these two seeds pack a powerful punch if you are looking for small ways to improve your diet and your mood. Additionally, pumpkin and squash seeds are a great way to increase tryptophan. Tryptophan is an essential amino acid that helps create serotonin.

Although turkey is what most people tend to think of in relation to tryptophan, there are many other food sources that offer greater amounts of this essential amino acid. Pumpkin and squash seeds near the top of the list, with just 1 ounce providing approximately 58% of the recommended daily intake of tryptophan.

Poultry

Chicken and turkey are both great sources of lean protein that can help to stabilize blood sugar levels, keeping your mood well-balanced during the day. In addition to being trusted sources of lean protein, turkey and chicken breasts are known to provide high amounts of tryptophan. Again, this is beneficial because it helps create serotonin, which assists us in maintaining healthy sleep and a balanced mood.

Just 3 ounces of roasted chicken breast offers 123% of the recommended daily intake of tryptophan. Many of us already eat chicken breast regularly but incorporating more lean protein such as turkey and chicken during your week can help you increase your intake of tryptophan.

Vegetables

Yes, you need to eat your veggies! Although this is important for everyone, eating vegetables can be of great help if you struggle with depression. One reason is that people with depression have been found to have a lower dietary intake of folate compared to those without depression.

Folate, fiber, and other nutrients make vegetables—especially the darker leafy greens—a wonderful choice when looking for foods to help improve and stabilize mood. Leafy green vegetables are also good sources of alpha-linolenic acid (ALA). ALA is one of the three main types of omega-3 fatty acids, the other two being DHA and EPA.

When considering vegetables to help increase your omega-3s, the powerful players tend to be Brussels sprouts, spinach, kale, and watercress.

Probiotics

More and more research is linking good gut health with good mental health. Several studies have found that microorganisms living in your gut, including probiotics, can play a key role in mood regulation by helping to reduce inflammation in your body, produce feel-good neurotransmitters, and affect your stress response. 

This might be a factor in why a higher-than-average number of people with irritable bowel syndrome also develop depression as well as anxiety.

Foods that contain probiotics include:

• Kimchi
• Kombucha
• Miso
• Sauerkraut
• Tempeh
• Tofu
• Yogurt

Whole Foods

Generally speaking, it’s best to allow your body the freedom to digest foods as close to their natural state as possible. 

Many of the processed foods or things you might find at a convenience store are filled with preservatives and offer little to no nutritional benefit. Your body is trying to make sense of what to do with such food, and it can significantly interrupt or rob your body (and mind) of key nutrients and energy it needs to function at its best.

Get Advice From The Verywell Mind Podcast

Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares strategies for eating to boost your mood, featuring psychiatrist Drew Ramsey.

Follow Now: Apple Podcasts / Spotify / Google Podcasts / RSS

Foods That May Exacerbate Depression

If you’re coping with depression, it can be just as important to know what not to eat. Unfortunately, many of these foods are the ones people often turn to when they’re having a rough day. Of course, most things in moderation won’t harm you, but being aware of the negative impacts certain foods can have on your mental health can help you make better food choices.

Sugar

We know that sugary foods and drinks are not good for our bodies. What you may not realize is that just as sugar can impact your waistline, it can also significantly impact your mood. There are food choices all around us that are filled with sugar such as cakes, cookies, cereal, drinks, and even condiments such as barbecue sauce, salad dressings, and more.

You may be surprised how many foods are perceived as “healthy,” yet contain extraordinary amounts of added sugar. Examples of tricky foods like this are granola bars, energy bars, trail mix, and honey roasted nuts.

Keep in mind that sugar will not always be labeled simply as “sugar” on the ingredient list. In order to be on the lookout for added sugar, you may want to also look for the following terms:

• Corn syrup
• Dextrose
• Fructose
• High fructose corn syrup (HFCS)
• Honey
• Lactose
• Maltose
• Sucrose

Be mindful of your choices, and limit foods that are high in sugar, particularly those with added sugars. Keeping your blood sugar levels more evenly balanced throughout the day can help your mood stay more evenly balanced too.

Refined Grains

Just as with sugar, we are surrounded by processed foods that use refined grains. The term “refined” refers to forms of sugars and starches that don’t exist in nature, as described by the psychiatrist and nutritional expert Dr. Georgia Ede, MD.

She goes on to share that, “If you are looking at a sweet or starchy whole food that you would come across exactly as in nature, you are looking at an unrefined carbohydrate.”

Many of the foods we seek for convenience are the very things that may be hijacking your mood. Foods such as white rice, pasta, crackers, bread, chips, and breaded foods are full of refined carbohydrates that offer little to no nutritional value and rob you of important B vitamins in the process of digestion.

Loading your diet with these refined carbohydrate foods will take your blood sugar levels on a roller coaster ride throughout the day, which can also result in symptoms of low mood and fatigue.

Alcohol

Limiting alcohol is in your best interest if you struggle with depression. Alcohol is a depressant and can lead to impaired judgment and reaction time. Many alcoholic beverages can actually be quite sugary which, as noted above, can have a way of sabotaging your mood and causing blood sugar levels to elevate and crash.

Although some research has shown that small amounts of alcohol such as red wine can be helpful, it is generally in your best interest to steer clear if you struggle with depression. As suggested by Dr. Ede, “Alcohol will not solve any of your health problems, because no health problem is caused by a lack of alcohol.”

Caffeine

Yes, caffeine can help you start your day with a boost. However, it can also lead to crashes later in the day, and leave you feeling as though you need more to regain energy. Many Americans find themselves over-caffeinated, as we drink coffee and energy drinks regularly.

A moderate amount of caffeine, two to three cups per day, however, has been linked to a lower risk of suicide.

A better alternative to coffee and energy drinks is green tea. In addition to antioxidant benefits, green tea is also known to provide theanine, an amino acid that offers an anti-stress benefit that can be helpful for people with depression.

A Word From Verywell

Our bodies interact with the foods we eat, and the choices we make each day can impact our body’s ability to function at its best. Although there is no specific diet that has been proven to alleviate depression, we can see that there are plenty of nutrient-rich foods that can help to keep our brains healthy.

It is a good idea to talk with your medical provider before making significant changes to your diet. Remember to also be patient with yourself as you begin to try new foods and give your body time to adjust to the changes you are making. Making better food choices can help your overall health as well as make a positive impact on your emotional wellness.

Food and Depression: The Best Diet to Manage Depression

There’s truly not one specific best diet plan for depression that’s perfect for everyone. The best thing patients with depression can do is to follow a healthy diet that suits each individual in their own way. What is known, however, is that a diet high in processed foods and refined sugars is hard on the body and contributes to many illnesses. On the other side of things, foods high in protein, fiber and complex carbohydrates have the best nutrients for fighting depression.

It’s a fact that many people who suffer from depression feel cravings for foods high in carbohydrates. “Carb craving” is particularly intense in Season Affective Disorder, but it’s a symptom of other forms of depression as well.
However, there are foods that support the good health of the nervous system. Some of the best foods to help fight depression include:

Fish. Cold-water ocean fish like sardines, salmon, trout, mackerel and trout are good sources of omega-3 fatty acids. Omega-3 fatty acids boost brain health by strengthening the connections between brain cells. Omega-3 fats also decrease inflammation in the tiny blood vessels that supply nerve cells with vital nutrients. Ocean fish are also rich sources of vitamin B12, which is necessary for healthy nerve tissue.

Seeds. Pumpkin and squash seeds increase tryptophan, an amino acid that’s essential for the production of serotonin. Serotonin is a critical brain chemical that’s responsible for mood and the regulation of our mood. Chia seeds along with flaxseed are exceptionally good sources of omega-3 fats and are a good replacement for fish oil for those who prefer a vegetarian or vegan diet.

Whole Foods. Heavily processed foods aren’t good for mental health or health in general. They have few nutrients but are high in fat and calories. They’re loaded with simple carbohydrates, which break down into sugars that play havoc with blood sugar and insulin levels. Spikes and troughs in blood sugar contribute to high fatigue and poor mood. Whole foods are full of nutrients and digest more slowly than processed foods.

Protein and Meat. Red meat does not cure depression, but the plentiful B vitamins in lean meat are essential for the health of the nervous system. Servings of lean meat provide a rich source of B12, a vital nutrient for good brain health. Meat also provides plenty of protein. Proteins provide the body with essential amino acids that are then used by the nervous system to build neurotransmitters. Healthy levels of neurotransmitters are absolutely vital for a good mood. Proteins also balance blood sugar levels.

Vegans and vegetarians aren’t exempt from needing protein, but our next two categories have them covered.

Nuts. Walnuts support good brain health as they’re rich in omega-3 fatty acids. Nuts like brazil nuts, hazelnuts and cashews are also good sources of protein and omega-3 fats.

Beans. Beans are loaded with fiber and protein. They’re also full of folate, a B vitamin our bodies require to process and use vitamin B12. B12 helps the brain manufacture chemicals that regulate mood. Chickpeas are high in folate, as are pinto beans.

There are good foods for depression all around. It just takes a little research to identify the best diet for depression that works for you. A healthy diet filled with nutrient-dense foods will help you manage depression and its ugly fellow-travelers, like anxiety and mood swings.

We tend to crave foods high in starches and simple carbohydrates when we’re stressed out. Even the best of intentions can go bad when we try to eat healthily but feel worse. Consider that sometimes a crash diet robs us of the nutrients we need to stay healthy. All of the following foods worsen depression when eaten in excess.

Foods That Worsen Depression

Simple Carbohydrates and Sugar. Sugar is added to so many foods it doesn’t bear repeating. Processed and refined sugars have a serious, negative impact on mood. Sugars include things like:

• High fructose corn syrup (HFCS)
• Dextrose
• Sucrose
• Maltose
• Corn syrup

Some foods have sugar in them as an essential aspect of that food. Fruits are one example. Other foods have sugar added to them. No matter its source, limit your intake of sugar to better manage your mood.

Starches and Processed Grains. Refined grains and starches don’t occur in nature. They cause wild swings in blood sugar levels which prompts a low mood, mood swings throughout the day, and fatigue.

Fried foods. Fried foods are loaded in grease and salt. They’re often breaded, which loads you up on processed grains and fat.

Alcohol. Limiting one’s intake of alcohol is always a good idea, but it’s necessary if you have problems with depression or anxiety. Alcohol acts as a depressant in the central nervous system and slows down many important brain functions, including the brain’s ability to purge toxins from its tissues. Alcohol is loaded with sugar, which as we noted above, causes excessive peaks and troughs in blood sugar levels. Large fluctuations in blood sugar and insulin are tied to a depressed, anxious mood.

Best Foods that Help Fight Depression

Depression is the top cause of disability worldwide, affecting more than 300 million individuals annually. While depression treatment can be multifaceted, there are several steps you can take to improve your mood naturally, including eating foods for depression. 

Diet and nutrition play crucial roles in managing your well-being and boosting your energy. The best foods for depression include readily available items and produce that you may already have in your kitchen.

1. Leafy Greens

Spinach and depression may seem like a strange combination, but leafy greens like spinach, lettuce, swiss chard and watercress have numerous benefits that support both physical and mental health.

Leafy greens for depression contain folate, an essential ingredient in promoting healthy digestion and cardiovascular health. Most physicians recommend that pregnant women take folate throughout their pregnancy to mitigate the risk of birth defects. Additionally, leafy greens fight your body against toxins, help feed your gut and build enzymes.  

Additionally, leafy greens are a significant part of the Mediterranean diet. Research shows that people following this diet tend to lead happier and healthier lives. They are also less likely to feel depressed than people who are not on this diet.

Consider adding more leafy greens to your diet by:

• Making more salads for lunch and dinner
• Blending them into fruit smoothies or other juices
• Baking them into chips, like kale chips
• Using the greens as wraps, like in lettuce wraps for burgers
• Cooking them into soups

2. Blueberries

Blueberries taste delicious, and it turns out these tiny berries are full of antioxidants, too. Antioxidants help protect your body from the free radicals that can damage your cells. They can also protect your cholesterol, lower blood pressure, prevent heart disease and even improve cognitive brain function.

Additionally, eating blueberries for depression may also have mood-boosting effects. Berries appear to have similar impacts as valproic acid, which is a mood-stabilizing medication that helps regulate emotions.

Blueberries contain the antioxidant flavonoid anthocyanin, which is associated with reduced inflammation and the risk of depression. Finally, they also contain vitamin C, which can be beneficial for reducing the negative impacts of stress.

3. Salmon

Salmon also hosts several benefits and is noted as one of the most nutritious foods in the world. For one, salmon is rich in omega-3 fatty acids, which are beneficial for reducing the risk of cancer and lowering blood pressure. Salmon also contains an impressive amount of protein (22-25 grams per serving), which makes it a filling, low-fat food.

Salmon also contains the antioxidant astaxanthin, which helps protect the brain and nervous system. Astaxanthin can also prevent skin damage and promote youthfulness. 

Finally, salmon works hard to fight inflammation. The relationship between inflammation and depression continues to emerge through research. Scientific studies continue to demonstrate higher rates between higher inflammation and increased risk of depression. This fact may also be because inflammation causes many serious diseases, such as heart disease, cancer and diabetes. Any of these diseases can also increase the risk of depression.

4. Oysters

Oysters and depression share a powerful relationship. Oysters contain many significant nutrients and minerals that yield great health benefits. Oysters have high levels of important macro and micronutrients including protein, vitamin B12, vitamin D, copper, manganese and selenium. They also are rich with antioxidants and omega-3 fatty acids, which are associated with general health and well-being.

Oysters also contain very high levels of zinc. Zinc is associated with boosted immunity and faster wound-healing rates. This makes the body stronger, and it can be a powerful weapon for proper development and growth.

Finally, it has long been presumed that oysters act as an aphrodisiac. This theory likely stems from the high zinc content. Zinc has been closely associated with sexual dysfunction, and zinc deficiency can lead to symptoms related to impotence and erectile dysfunction. Thus, oysters can be a beneficial asset for one’s sexual and emotional health.   

5. Dark Chocolate

If you needed another excuse to dive into a chocolate indulgence, here you have it. Dark chocolate helps depression, and it can also help improve your overall health. Contrary to popular belief, dark chocolate can be extremely nutritious. A chocolate bar containing 70-85% cocoa can have 11 grams of fiber, 89% of the recommended daily intake for copper, 98% of the recommended daily intake for manganese, and 67% of the recommended daily intake for iron. 

Dark chocolate also contains exceptional levels of antioxidant activity. Some research suggests that cocoa has even higher levels than fruit (including blueberries). Like other healthy foods, it can also improve brain function, protect the skin from harmful sun damage, and reduce heart disease risk.

Best of all? Research in a 30-day trial showed that eating dark chocolate positively impacted mood. Here’s your permission to indulge in moderation and reap the dark chocolate depression benefits.  

6. Bananas

Bananas are a tasty and convenient snack, and bananas help depression. That’s because the fruit contains serotonin, an essential neurotransmitter that balances mood and daily functioning. Most antidepressants work to boost serotonin levels in the brain. 

That said, eating a banana doesn’t improve your mood directly. The serotonin doesn’t cross the blood-brain barrier. However, bananas do contain vitamin B6, which helps the body create serotonin. You need the daily recommended amount of this vitamin to regulate your body’s serotonin production.

Additionally, bananas are packed with fiber, low in calories, and have very little fat. They are also a rich source of Vitamin C and potassium, which boosts nerve and muscle health. 

7. Walnuts

Eating walnuts for depression is a great choice. Walnuts, like most of the other foods already mentioned, are also rich in antioxidant activity. Walnuts have a higher antioxidant activity than any other nut. The activity comes from a combination of polyphenols, melatonin, and vitamin E. They also have significantly more omega-3 fatty acids compared to other nuts.

Moreover, walnuts can help decrease inflammation, which can help reduce stress and depression. Walnuts also promote a healthy gut, which can improve your overall health and boost physical energy. Finally, walnuts are also associated with male fertility and sperm health. 

8. Avocados

Whether you’re smearing it on toast or whipping it into your favorite guacamole, avocados are as tasty as they are healthy. Avocado is the only fruit that provides monounsaturated fatty acids, and it also contains almost 20 minerals and vitamins like vitamins B6, C, E, and K and folate, magnesium, lutein and potassium. 

If you struggle with depression and avocados seem like an easy choice to eat, they’re also healthy for the heart, may help prevent osteoporosis, and can also promote healthy vision. Avocados also contain tryptophan, a precursor of serotonin. This can help promote a good mood and general well-being.

9. Sweet Potatoes

Don’t just wait until Thanksgiving to enjoy this healthy treat. Eating sweet potatoes for depression has many benefits. These potatoes have many nutrients including high levels of vitamin A, beta-carotene and fiber. They may also help stunt the growth of foodborne bacteria from harming the body.

Sweet potatoes are also rich in magnesium, which can help reduce stress and anxiety. Research shows that magnesium deficiency can result in higher levels of depression. Moreover, magnesium deficiency may also have a link to insomnia. Because sleep problems and depression can be interconnected, it is vital to make sure you have enough magnesium in your daily diet. 

10. Chia Seeds

Chia seeds may be tiny, but they are full of amazing benefits. The word chia derives from the Mayan term for strength. A single ounce serving of chia seeds boasts a staggering 22 grams of fiber, 5 grams of omega-3 fatty acids, 30% of the recommended daily intake of manganese and magnesium, and 27% of the recommended daily intake of phosphorus. Chia seeds are also full of antioxidants. 

When eaten regularly, they can lower the risk of heart disease, reduce blood sugar levels, and promote bone health. They can also help reduce chronic inflammation.

11. Beans

Beans and depression may also seem like a strange combination, but beans, legumes and peas are all great sources of many nutrients including fiber, vitamins and protein. They are full of vital nutrients like folate. They also are rich in the antioxidant, polyphenols. 

People who consume beans regularly have lower rates of stroke, heart attack and other cardiovascular problems. They also have lower rates of cancer, diabetes and problems associated with the liver.

Beans are also excellent in helping control appetite for individuals seeking to lose weight. That’s because they are packed with fiber and healthy starch- which can create fullness and stave off cravings. Moreover, beans can also promote positive gut health.

Diet and Depression

There does appear to be a working relationship between diet and depression. Eating the recommended foods above can help boost overall physical and emotional health. Below are some additional types of diets that can help with depression.

12. Mediterranean Diet

The link between eating a Mediterranean diet and depression is an interesting one, as those who follow this way of eating tend to have lower levels of depression. The Mediterranean diet primarily consists of:

• Plant-based foods (vegetables, fruits, whole grains, nuts)
• Healthy fats (olive oil, avocado)
• Herbs and spices
• Limited red meat
• Fish and poultry

13. Fermented Foods

There is also a pronounced relationship between fermented food and depression. Fermented foods can promote positive gut health and reduce inflammation. Fermented foods include:

• Kimchi
• Miso
• Tempeh
• Yogurt
• Sauerkraut
• Pickled vegetables

14. Raw Foods

Raw foods consist of unprocessed, plant-based and whole foods. Many people also opt to choose organic foods when following this method. Raw foods consist of:

• Raw vegetables and fresh fruits
• Nut milks
• Raw nuts, nut butters and seeds
• Soaked and sprouted beans, legumes and grains
• Purified water
• Green food powder
• Fermented foods

15. Antioxidants

It is important to eat a diet rich in antioxidants for depression, as it yields both physical and emotional health benefits. The foods listed above have antioxidants. Other options include:

• Pecans
• Goji berries
• Cranberries
• Cherries
• Apples
• Artichokes
• Grapes
• Tea

16. Supplements

Many people take supplements for depression. Supplements can be especially important if you have a nutrient deficiency. You should always consult with your doctor before taking any new supplement. 

Related Topic: Natural supplements for anxiety

Natural supplements for depression include:

• Ginseng
• St. John’s Wort
• 5-HTP
• Omega-3 fatty acids
• Tryptophan
• Folic acid

Depression is a complex condition that can be devastating without the right care. If you or someone you love is struggling with a drug or alcohol addiction and co-occurring depression, The Recovery Village can help. Reach out to The Recovery Village to speak with one of our team members and learn about how co-occurring disorders treatment could meet your needs.

• Sources

  The World Health Organization. “Depression.” March 22, 2018. Accessed May 28, 2019. 

  McQuillan, Susan. “Foods and Supplements That May Help Fight Depression.” Psycom, March 20, 2019. Accessed May 28, 2019.

  Leech, Joe. “10 Proven Health Benefits of Blueberries.” Healthline, October 9, 2019. Accessed May 28, 2019.

  Spritzler, Franziska. “11 Impressive Health Benefits of Salmon.” Healthline, December 20, 2016. Accessed May 28, 2019.

  Staughton, John. “8 Wonderful Benefits Of Oysters.” Organic Facts, March 6, 2019. Accessed May 28, 2019.

  Gunnars, Kris. “7 Proven Health Benefits of Dark Chocolate.” Healthline, June 25, 2018. Accessed May 28, 2019.

  University Health News. “Cocoa Benefits: Mood, Anxiety, and Contentment Improve In Just 30 Days.” March 9, 2018. Accessed May 28, 2019.

  McCulloch, Marsha. “13 Proven Health Benefits of Walnuts.” Healthline, July 9, 2018. Accessed May 28, 2019.

  Ware, Megan. “12 Health Benefits of Avocado.” Medical News Today, September 12, 2017. Accessed May 28, 2019.

  Gunnars, Kris. “11 Proven Health Benefits of Chia Seeds.” Healthline, August 8, 2018. Accessed May 28, 2019.

  Butler, Natalie. “What are the health benefits of beans?” Medical News Today, November 30, 2017. Accessed May 28, 2019.

Depression – Food for the Brain

About 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).

There are many factors that can contribute to the development of depression such as psychological issues or biochemical imbalances, and triggers such as major stress or trauma.

There are also a number of nutritional imbalances that can make you prone to depression, which are explored further down.

What is Depression?

In Britain, 1 in 20, or around 3 million people, are diagnosed with depression. Unipolar Depression is rated by the World Health Organization as the leading cause of disease burden amongst high-income countries.

There are 2 major classifications of depression: typical and atypical. Typical depression tends to feature loss of weight, appetite and difficulty sleeping whereas atypical depression tends to include weight gain, increased appetite and excessive sleepiness and/or sleeping.

Are You Depressed?

Depression is diagnosed on the basis of symptoms in a questionnaire test, the most common being the Hamilton Rating Scale of Depression, or HRS for short. This contains questions about your mood, guilt feelings, suicidal thoughts, insomnia, agitation, anxiety, physical problems, sex drive, and so on. Depending on your test score on these questions, you will be diagnosed with either “mild,” “moderate,” or “severe” depression.

What Causes Depression?

There are many factors that can contribute to the development of depression. There might be underlying biochemical or psychological issues that predispose an individual to depression. There might be a trigger such as a stressful event, a bereavement, loss of a job, or break up of a relationship. If you are suffering with a low mood, whether you consider that it is depression or not, you should see your GP who can rule out medical causes, recommend counselling, cognitive behavioural therapy and psychotherapy, and assess your medication. Exercise is also very important and there’s lots of evidence that regular exercise boosts mood, especially if you’re able to exercise outdoors in a green environment. Even a walk in the park or a stroll by the river is thought to be beneficial.

Nutrition and Depression: What Works?

Increase your omega-3 fats

Omega-3 fats are called essential fats, because unlike some other substances, they can’t be manufactured within the human body, and therefore it is essential that you take them in through your diet. The richest dietary source is from oily fish such as salmon, sardines, mackerel, pilchards, herring, trout and fresh but not tinned tuna. Surveys have shown that the more fish the population of a country eats the lower is their incidence of depression. There are two key types of omega-3 fats, EPA and DHA and the evidence suggests that it’s the EPA which seems to be the most potent natural anti-depressant.

There are been a number of studies demonstrating the benefit of omega 3 in depression. A trial led by Dr Andrew Stoll from Harvard Medical School, published in the Archives of General Psychiatry, gave 40 depressed patients either omega 3 supplements versus placebo and found a highly significant improvement. The next, published in the American Journal of Psychiatry, tested the effects of giving twenty people suffering from severe depression, who were already on anti-depressants but still depressed, a highly concentrated form of omega 3 fat, called ethyl-EPA versus a placebo. By the third week the depressed patients were showing major improvement in their mood, while those on placebo were not. A recent pooling of trials (a meta-analysis) which looked at all good quality trials of omega-3 fats and mood disorders concluded that omega-3 fats reduced depressive symptoms by an average of 53% and that there was as correlation between dose and depressive symptom improvement, meaning that higher dose omega-3 was more effective than a lower dose. Of those that measured the Hamilton Rating Scale, including one ‘open’ trial, not involving placebos, the average improvement in depression was approximately double that shown by anti-depressant drugs, without the side-effects. This may be because omega 3s help to build the brain’s neuronal (brain cell) connections as well as the receptor sites for neurotransmitters; therefore, the more omega-3s in your blood, the more serotonin you are likely to make and the more responsive you become to its effects.

Where’s the evidence? Search our evidence database for a list of scientific studies on omega 3 and depression.

Side effects? Very occasionally, when starting omega-3 fish oil supplementation, some people can get slightly loose bowels or fish-tasting burps, but this is quite rare. Supplementing fish oils also reduces risk for heart disease, reduces arthritic pain and may improve memory and concentration.

Key Action:

Eat fish at least twice a week, seeds on most days and supplementing omega 3 fish oils. Look for a supplement that contains EPA, DHA and GLA.

The best fish for EPA, the type of omega 3 fat that’s been most thoroughly researched are: mackerel (1,400mg per 100g/3oz), herring/kipper (1,000mg), sardines (1,000mg), fresh (not tinned) tuna (900mg), anchovy (900mg), salmon(800mg), trout (500mg). Tuna, being high in mercury is best eaten not more than twice a month.

The best seeds are flax seeds and pumpkin seeds. Flax seeds are so small they are best ground and sprinkled on cereal. Alternatively, use flax seed oil, for example in salad dressings. While technically providing omega 3 only about 5% of the type of omega 3 (alpha linolenic acid) in these seeds is converted in your body into EPA.

Increase your intake of B vitamins

People with either low blood levels of the B-vitamin folic acid, or high blood levels of the amino acid homocysteine (a sign that you are not getting enough B6, B12 or folic acid), are both more likely to be depressed and less likely to get a positive result from anti-depressant drugs. In a study comparing the effects of giving an SSRI with either a placebo or with folic acid, 61% of patients improved on the placebo combination but 93% improved with the addition of folic acid. But how does folic acid itself, a cheap vitamin with no side-effects, compare to anti-depressants?

Three trials involving 247 people address this question. Two involving 151 people assessed the use of folic acid in addition to other treatment, and found that adding folic acid reduced HRS scores on average by a further 2.65 points. That’s not as good as the results with 5-HTP (discussed below) but as good, if not better than antidepressants. These studies also show that more patients treated with folate experienced a reduction in their HRS score of greater than 50% after ten weeks compared to those on anti-depressants.

Having a high level of homocysteine, a toxic amino acid found in the blood, doubles the odds of a woman developing depression. The ideal level is below 7, and certainly below 10. The average level is 10-11. Depression risk doubles with levels above 15. The higher your level the more likely folic acid will work for you.

Folic acid is one of seven nutrients – the others being B2, B6, B12, zinc, magnesium and TMG – that help normalise homocysteine. Deficiency in vitamin B3, B6, folic acid, zinc and magnesium have all been linked to depression. Having a low homocysteine means your brain is good at ‘methylating’ which is the process by which the brain keeps it’s chemistry in balance. So it makes sense to both eat wholefoods, fruits, vegetables, nuts and seeds, high in these nutrients and supplementing a multivitamin.

Side effects? There are none, except lower risk for heart disease, strokes, Alzheimer’s and improved energy and concentration. However, if you are B12 deficient (most likely if you are elderly, vegan, or are on medication to reduce stomach acid), taking folic acid on its own can mask the B12 deficiency symptoms, but the underlying nerve damage caused by B12 deficiency anaemia can persist. So, don’t take folic acid without also supplementing vitamin B12 (sub-lingual forms are better absorbed, particularly in the elderly).

Key Action:

Check your homocysteine: your homocysteine level is an indicator of your B vitamin needs. You can be tested through your GP or using a home test kit. If your level is above 9mmol/l take a combined ‘homocysteine’ supplement of B2, B6, B12, folic acid, zinc, and TMG, providing at least 400mcg of folic acid, 250mcg of B12 and 20mg of B6. If your homocysteine score is above 15mmol/l double this amount.

Eat B vitamin rich whole foods:  whole grains, beans, nuts, seeds, fruits and vegetables. Folic acid is particularly rich in green vegetables, beans, lentils, nuts and seeds, while B12 is only found in animal foods – meat, fish, eggs and dairy produce. A good starting point is also to supplement a multivitamin providing optimal levels of B vitamins, which means 25mg-50mg of B1, B2, B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and at least 100mcg of folic acid and 10mcg of B12 and biotin.

Boost your serotonin with amino acids

Serotonin is made in the body and brain from an amino acid called tryptophan. Tryptophan is then converted into another amino acid called 5-Hydroxy Tryptophan (5-HTP), which in turn is converted into the neurotransmitter serotonin. Tryptophan can be found in the diet; it’s in many protein rich foods such as meat, fish, beans and eggs. 5-HTP is found in high levels in the African Griffonia bean, but this bean is not a common feature of most people’s diet. Just not getting enough tryptophan is likely to make you depressed; people fed food deficient in tryptophan became rapidly depressed within hours.

Both tryptophan and 5-HTP have been shown to have an antidepressant effect in clinical trials, although 5HTP is more effective – 27 studies, involving 990 people to date, most of which proved effective. . So how do they compare with anti-depressants? In play-off studies between 5-HTP and SSRI antidepressants, 5-HTP generally comes out slightly better. One double-blind trial headed by Dr. Poldinger at the Basel University of Psychiatry gave 34 depressed volunteers either the SSRI fluvoxamine (Luvox) or 300 mg of 5-HTP. At the end of the six weeks, both groups of patients had had a significant improvement in their depression. However, those taking 5-HTP had a slightly greater improvement, compared to those on the SSRI, in each of the four criteria assessed—depression, anxiety, insomnia, and physical symptoms—as well as their own self-assessment, although this improvement was not statistically significant.

Since anti-depressant drugs, in some sensitive people, can induce an overload of serotonin called ‘serotonin syndrome’ characterised by feeling hot, high blood pressure, twitching, cramping, dizziness and disorientation, some concern has been expressed about the possibility of increased risk of serotonin syndrome with the combination of 5-HTP and an SSRI drug. The balance of evidence suggests that there is little to no risk, however, if you wish to take 5-HTP or tryptophan alongside a serotonergic drug (SSRI or tricyclic antidepressant that boosts serotonin levels), you should first consult your prescribing doctor.

Exercise, sunlight and reducing your stress level also tend to promote serotonin.

Side-effects? Some people experience mild gastrointestinal disturbance on 5-HTP, which usually stops within a few days. Since there are serotonin receptors in the gut, which don’t normally expect to get the real thing so easily, they can overreact if the amount is too high, resulting in transient nausea. If so, just lower the dose or take it with food.

Key Action:

Supplement 5-HTP or tryptophan: Most of the effective studies used 300mg of 5-HTP, however we ideally recommend testing if you are low in serotonin with a platelet serotonin test and starting with 100mg, or 50mg twice a day. If 5-HTP is not available, you could supplement the amino acid tryptophan in amounts of 500mg – 2g per day – again, we would suggest starting at the lower end. Tryptophan is best absorbed either on an empty stomach or, ideally, with a carbohydrate snack such as a piece of fruit or an oatcake. 5-HTP is well-absorbed with or without food. Also, make sure you eat enough protein from beans, lentils, nuts, seeds, fish, eggs and meat, which are all high in tryptophan. Do not take 5-HTP or tryptophan if you are currently taking an anti-depressant without your doctor’s permission.

Balance your blood sugar

There is a direct link between mood and blood sugar balance. All carbohydrate foods are broken down into glucose and your brain runs on glucose. The more uneven your blood sugar supply the more uneven your mood. In fact, poor blood sugar balance is often the single-biggest factor in mood disorders.

Eating lots of sugar is going to give you sudden peaks and troughs in the amount of glucose in your blood; symptoms that this is going on include fatigue, irritability, dizziness, insomnia, excessive sweating (especially at night), poor concentration and forgetfulness, excessive thirst, depression and crying spells, digestive disturbances and blurred vision. Since the brain depends on an even supply of glucose it is no surprise to find that sugar has been implicated in aggressive behaviour, anxiety, and depression, and fatigue .

Lots of refined sugar and refined carbohydrates (meaning white bread, pasta, rice and most processed foods,) is also linked with depression because these foods not only supply very little in the way of nutrients but they also use up the mood enhancing B vitamins; turning each teaspoon of sugar into energy needs B vitamins. In fact, a study of 3,456 middle-aged civil servants, published in British Journal of Psychiatry found that those who had a diet which contained a lot of processed foods had a 58% increased risk for depression, whereas those whose diet could be described as containing more whole foods had a 26% reduced risk for depression.

Sugar also diverts the supply of another nutrient involved in mood – chromium. This mineral is vital for keeping your blood sugar level stable because insulin, which clears glucose from the blood, can’t work properly without it. There is more on chromium below.

The best way to keep your blood sugar level even is to eat what is called a low Glycemic Load (GL) diet and avoid, as much as you can, refined sugar and refined foods, eating instead whole foods, fruits, vegetables, and regular meals. Caffeine also has a direct effect on your blood sugar and your mood and is best kept to a minimum, as is alcohol.

Where’s the evidence? Search our evidence database for a list of scientific studies on sugar, caffeine and depression.

Key Action:

Eat a diet that will stabilise your blood sugar (known as the Low GL diet): this means eating low GL carbohydrates, as well as combining your low GL carbohydrates with protein in a ratio of 1:1.

Eat at regular intervals: including snacks that include low GL carbohydrate and protein such as fresh fruit with a handful of nuts, oatcakes with humous or celery and cottage cheese.

Sweet Foods: only eat sweet foods as a very occasional treat and only after a meal or healthy snack

Up your intake of chromium

This mineral is vital for keeping your blood sugar level stable because insulin, which clears glucose from the blood, can’t work properly without it. In fact it turns out that just supplying proper levels of chromium to people with atypical depression can make a big difference.

If you answer yes to a five or more of these questions and you might be suffering from atypical depression.

• Do you crave sweets or other carbohydrates?
• Do you tend to gain weight?
• Are you tired for no obvious reason?
• Do your arms or legs feel heavy?
• Do you tend to feel sleepy or groggy much of the time?
• Are your feelings easily hurt by the rejection of others?
• Did your depression begin before the age of 30?

It is called atypical because in ‘classic’ depression people lose their appetite, don’t eat enough, lose weight and can’t sleep whereas with atypical, the opposite is generally true. Atypical depression affects anywhere from 25 to 42 percent of the depressed population, and an even higher percentage among depressed women so it’s extremely common rather than being ‘atypical’. A chance discovery by Dr Malcolm McLeod, clinical professor of psychiatry at the University of North Carolina, suggested that people who suffer with ‘atypical’ depression might benefit from chromium supplementation.

In a small double-blind study McLeod gave ten patients suffering from atypical depression chromium supplements of 600mcg a-day and five others a placebo for eight weeks. The results were dramatic. Seven out of ten taking the supplements showed a big improvement, versus none on the placebo. Their Hamilton Rating Score for depression dropped by an unheard of 83%; from 29 – major depression – to 5 – not depressed. A larger trial at Cornell University with 113 patients has confirmed the finding. After eight weeks 65% of those on chromium had had a major improvement, compared to 33% on placebos.

Side effects? None, except more energy and better weight control. Chromium, if taken in the evening, can increase energy and hence interfere with sleep.

Key Action:

Supplement chromium: If you suffer from ‘atypical depression’ (see above) studies show that 600mcg of chromium a day is effective. Supplements generally come in 200mcg pills. Take two with breakfast and one with lunch. If this works, after a month reduce to one with breakfast and one with lunch. If this works, reduce to one with breakfast after a further month. Don’t take chromium in the evening as it can be stimulating.

Adopt a low GL diet: In addition to supplementing chromium, you should adopt the low GL Diet style of eating as outlined above.

Bring on the sunshine

Known as the ‘sunshine vitamin’, around 90% of our vitamin D is synthesised in our skin by the action of sunlight. Vitamin D deficiency is increasingly being recognised as a common problem around the globe and may be implicated in depression, particularly if you feel worse in winter.

You are most at risk for vitamin D deficiency if you are elderly (since your ability to make it in the skin reduces with age), dark-skinned (you require up to 6 times more sunshine than a light-skinned person to make the same amount of vitamin D), overweight (your vitamin D stores may be tucked away within your fat tissue), or you tend to shy away from the sun – covering up and using sun-block. Of course, you should never risk your skin health by getting sun-burned.

Key Action:

Get your vitamin D levels tested: ask your GP or nutritional therapist for a vitamin D test. If your level is below 75 nmol/litre, supplement 2,000 iu per day for 12 weeks, and then get a retest.

Get sensible sunshine exposure: Get some sensible sun exposure, without sun-block, but don’t risk your skin health by allowing yourself to get sunburned!

Bad mood foods

Some foods are associated with mood problems. For example, in a huge population study, Coeliac Disease (a severe intolerance to gluten – the protein found in wheat, rye and barley) was associated with an 80% increased risk for depression. It is thought that Coeliac Disease is vastly underdiagnosed in the UK. Your GP can test for it, and should test you if you have fluctuating digestive symptoms including diarrhoea, constipation or bloating, and especially if you have unexplained anaemia. In fact, you can have mood symptoms relating to gluten, even without Coeliac Disease.

Side effects? None, if changes are made with professional guidance. Dramatic changes to diets without professional supervision may cause nutrient deficiencies, especially over the longer term.

Key Action:

Try an elimination diet: you may suspect some foods which may or may not be one of the usual suspects – are gluten (wheat, rye, barley), wheat, dairy (all types – cow, sheep, goat, milk, cheese, cream etc), soya, yeast and eggs. If this is the case, you could try an exclusion of the food or foods for a brief trial period.

Get a food intolerance test: alternatively, you could undertake an IgG ELISA blood test to determine whether you have raised antibody levels to specific foods in your blood which is a good indication. Either way, don’t make dramatic changes to your diet or cut out whole food groups without professional guidance to ensure your diet remains healthy and balanced – this is especially important for the frail and for children.

References

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L. Christensen, ‘Psychological distress and diet’ Ibid.

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Lifting Depression – The Chromium Connection by Dr Malcolm McLeod (Basic Health Publications):

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What to Eat and Avoid

• Food can influence chemicals in your brain; in fact, an estimated 95 percent of your serotonin is produced in your gastrointestinal tract.
• Some foods that can help relieve depression symptoms are fish like salmon and anchovies, turkey, cacao, probiotic foods, and fruits and vegetables. 
• Be sure to avoid processed foods or foods high in sugar, as these can cause inflammation and irritability.
• This story is part of Insider’s guide to Depression. 

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Depression is usually treated with therapy or medication, but what you eat can also play a role in your mental health. Though more research is needed, some studies show that certain diets may prevent or reduce the severity of depression.

“The right kind of diet may give the brain more of what it needs to avoid depression, or even to treat it once it’s begun,” says Lisa Mosconi, PhD, Director of the Women’s Brain Initiative at Weil Cornell Medical College and author of The XX Brain.

Here’s what experts know about which foods are helpful and which may be harmful for depression. 

The connection between diet and depression

There are many different factors that contribute to depression. Some are out of your control, like genetics or a traumatic life event. But the foods you choose to eat can also play a role. 

Because food can influence certain chemicals in the brain, like serotonin, that help regulate mood. An estimated 95 percent of your serotonin is produced in your gastrointestinal tract. So, it makes sense that what you eat may influence mood.

For example, a 2014 review found that people who followed a Mediterranean diet of fruits, vegetables, fish, and whole grains were 16 percent less likely to experience depression compared to people who followed a typical high-carbohydrate Western diet. 

The Mediterranean diet is thought to be effective against battling depression because it’s rich in anti-inflammatory foods like leafy greens and fish, while also cutting down on processed foods that can cause inflammation.

Inflammation is known to contribute to a number of diseases including heart disease, Alzheimer’s, and certain cancers like liver and cervix. How strongly inflammation contributes to depression is still unclear. But some studies, like the 2014 review, suggest that keeping inflammation at bay through your diet may help prevent depression.

Foods that can help relieve depression

Your brain needs certain nutrients to produce the chemicals used to regulate your emotions, Mosconi says. Some of these helpful foods and nutrients include:

Small, oily fish (salmon, mackerel, anchovies, sardines, herring): These fish are all high in omega-3 fatty acids, a type of fat that has been shown to reduce the severity of depression symptoms by reducing inflammation.

Turkey: Eating turkey provides you with tryptophan, an amino acid that your body uses to produce serotonin.

Cacao: Certain compounds like flavanols and procyanidins, which are present in cacao in dark chocolate, can reduce inflammation in the body.

Probiotic foods: More research is needed to understand exactly how probiotics work and the different ailments they can treat. But what researchers have found is that probiotic-containing foods like yogurt and sauerkraut contain live bacteria that are helpful for balancing out your gut bacteria. That’s important when it comes to depression because these bacteria can produce chemicals that regulate your mood, such as serotonin and gamma-Aminobutyric acid (GABA).

Fruits and vegetables: Eating foods like fruits and vegetables can be one of the most powerful ways to fight inflammation because they contain antioxidants, compounds that help protect your cells from the damage caused by inflammation. Here are some foods rich in antioxidants:

• Walnuts and pecans
• Berries
• Pomegranates
• Dark chocolate
• Coffee and green tea
• Herbs like mint and oregano 

Foods to avoid

Many of the foods that are bad for your physical health can also affect your mental health. Below are some foods to avoid to help prevent and fight depression.

Processed foods: “Processed or deep-fried foods often contain trans fats and a variety of chemicals that can promote inflammation,” Mosconi says, adding that inflammation is a possible cause of depression, as well as other brain illnesses like dementia. 

Some examples of processed foods are:

• Meats, including bacon and sausage
• Pre-packaged baked goods like cookies
• Instant noodle meals
• White bread

Sugar: Eating a diet that includes a lot of sugary foods and drinks has been linked to higher rates of depression. This may be because sugar increases inflammation and can destabilize your blood sugar. When your blood sugar drops too low, you can have symptoms like nervousness and inability to concentrate, while high blood sugar can cause fatigue.

Getting treatment for depression often involves therapy or medication, but watching what you eat can also play an important role in your mood. Eating a Mediterranean style diet and avoiding processed foods may help you battle depression.

90,000 Products for anxiety / depression in cancer patients

Highlights

Various foods, including foods rich in antioxidants; Magnesium / zinc rich foods, including whole grains, legumes, nuts, berries, leafy vegetables, and avocados chamomile tea; EGCG is present in tea; omega-3 fatty acids; curcumin; mushroom mycelium extracts, probiotics such as fermented green tea, and dark chocolate can help manage anxiety and depression symptoms in cancer patients.Certain herbs and herbal supplements, such as holy basil / tulsi and ashwagandha extract, can also have soothing properties.

Anxiety and depression in cancer patients

A cancer diagnosis is a life-changing event associated with increased anxiety and clinical depression among patients and their families. It changes patients’ personal lives, work and relationships, daily routines and family roles, ultimately leading to anxiety and depression.A systematic review and meta-analysis showed that depression can affect up to 20% and anxiety up to 10% of cancer patients, compared with 5% and 7% in the general population. (Alexandra Pitman et al., BMJ., 2018)

Diagnosing and treating cancer can be extremely stressful and can significantly affect a patient’s quality of life and mental health. Anxiety and stress in cancer patients can be mainly associated with fear of death, fear of cancer treatment and associated side effects, fear of changing appearance, fear of metastasis or spread of cancer, and fear of losing independence.

The most popular approaches to dealing with anxiety include relaxation techniques such as yoga, meditation and deep breathing, counseling, and treatment. Scientific evidence suggests that anxiety and depression can interfere with cancer treatment and recovery and increase the chances of dying from cancer. Consequently, it is crucial to combat anxiety and depression correctly and improve the mental health of cancer patients.

When it comes to anxiety and stress, we often turn to healthcare professionals for medication and advice.However, the most important factor that we all overlook is the role of nutrition (food and supplements) in the patient’s mental health. Various studies show that, compared to cancer patients with normal nutritional status, those at risk of malnutrition experienced increased pain, anxiety and depression. (Mariusz Czabowski et al., J Thorac Dis., 2018)

Foods and supplements that can reduce anxiety and depression in cancer patients

The right foods and supplements for cancer patients can help reduce or manage anxiety and depression in cancer patients.

Probiotics for anxiety and stress in patients with laryngeal cancer

In a study conducted by scientists from Shanxi Medical University in China on 30 patients with laryngeal cancer and 20 healthy volunteers, they found that using probiotics can reduce anxiety and stress in patients undergoing laryngectomy. (Hui Yang et al., Asia Pac J Clin Oncol., 2016)

Foods containing probiotics

Taking these probiotic foods may help manage anxiety and stress symptoms in cancer patients.

• Yogurt and cheese – fermented milk products
• Pickles – fermented product
• Kefir – fermented milk probiotic
• Traditional buttermilk – another fermented milk drink
• Sauerkraut – finely chopped cabbage fermented with lactic acid bacteria.
• Tempe, Miso, Natto is a fermented soy product.
• Kombucha Fermented Green Tea (helps relieve anxiety / depression)

In a recent study of 98 patients with metastatic lung cancer conducted by researchers from the Department of Psychiatry and Behavioral Sciences of the Memorial Cancer Center.Sloan Kettering in New York, they found that vitamin D deficiency may be associated with depression in patients with metastatic lung cancer. Hence, vitamin D supplementation may help reduce depression and anxiety in these cancer patients. (Daniel C. McFarland et al., BMJ Support Palliat Care., 2020)

Foods rich in vitamin D

Taking these vitamin D-rich foods may help manage anxiety and depression symptoms in cancer patients.

• Fish such as salmon, sardines, tuna.
• Egg yolks
• mushrooms

Combined use of vitamin D and probiotics

Another study by scientists from Arak University of Health Sciences and Kashan University of Health Sciences in Iran also showed that co-administration of vitamin D and probiotics can help improve the mental health of women with polycystic ovary syndrome (PCOS). (Vahidreza Ostadmohammadi et al., J Ovarian Res., 2019)

Foods to Eat After Cancer Diagnosis!

No two cancers are the same.Go beyond general dietary guidelines for everyone and make individual decisions about food and supplements with confidence.

Curcumin for depression and anxiety symptoms in patients

Curcumin is a key active ingredient in turmeric, a curry spice commonly used in Asian countries.

• In a recent meta-analysis conducted by researchers from the University of Catania in Italy, they evaluated data from 9 articles, 7 of which included results from those affected by major depressive disorder and two others included results from those who suffered.from depression secondary to illness. A study found that curcumin significantly reduced symptoms of depression and anxiety in patients. (Laura Fuzar-Poli et al., Crit Rev Food Sci Nutr., 2020)

• Various other studies have also confirmed the findings of the potential benefits of using curcumin supplements to reduce symptoms of depression and anxiety in patients with a variety of conditions, including diabetes with peripheral neuropathy. (Sarah Asadi et al., Phytother Res., 2020)

• Another study from 2015 also showed that curcumin can reduce anxiety in obese people. Obesity is one of the key risk factors for cancer. (Habibollah Esmaily et al., Chin J Integr Med., 2015)

• A previous study from Kerala-based researchers in 2016 showed that the composition of curcumin and fenugreek can be beneficial in significantly reducing occupational stress. (Subash Pandaran Sudhira et al., J Clin Psychopharmacol., 2016)

Vitamin C deficiency increases anxiety and depression

Vitamin C deficiency is widely associated with stress disorders such as anxiety and depression. Hence, supplementation with vitamin C, also known as ascorbic acid, a powerful antioxidant, is becoming a possible strategy for treating anxiety and depression in cancer patients. (Bettina Moritz et al, Journal of Nutritional Biochemistry, 2020)

This is also consistent with the findings of a 2018 study by researchers at the University of Otago in New Zealand, where they concluded that high vitamin C status was associated with increased mood in male students recruited from local higher education institutions in Christchurch. New Zealand.(Juliet M. Pullar et al, Antioxidants (Basel)., 2018)

A previous study by researchers from the same university also found that increased consumption of vitamin C-rich foods such as kiwi in people with mild mood disturbances can improve overall mood and psychological well-being. (Anitra Karr et al, J Nutr Sci. 2013)

Foods rich in vitamin C

Taking these vitamin C-rich foods may help manage the symptoms of anxiety and depression in cancer patients.

• Berries such as blueberries and strawberries
• Kiwi
• Citrus fruits such as oranges, lemons, grapefruits, pomelo and lime.
• Pineapple
• Tomato Juice

Antioxidants such as vitamin A, C or E for anxiety and depression.

A study conducted by researchers at Santokba Durlabji Memorial Hospital in Jaipur, India, evaluated the effects of vitamin A, C, or E deficiencies (strong antioxidants) on generalized anxiety disorder (GAD) and depression.GAD and depression had significantly lower levels of vitamins A, C, and E compared to healthy people. Dietary supplementation of these vitamins significantly reduced anxiety and depression in these patients. (Medhavi Gautam et al., Indian J. Psychiatry., 2012).

Along with foods rich in vitamin C, fruits such as plums, cherries, berries; nuts; legumes; and vegetables such as broccoli, spinach, and kale can reduce anxiety and depression.

Omega-3 fatty acids for depression in patients with newly diagnosed lung cancer

Fatty fish such as salmon and cod liver oil are rich in omega-3 fatty acids.

Researchers at the Oriental Cancer Research Institute in Kashiwa, Japan, conducted a clinical study to evaluate the association between daily omega-3 fatty acid intake and depression in 771 Japanese lung cancer patients. The study found that total intake of omega-3 fatty acids and alpha-linolenic acid may be associated with decreased depression in lung cancer patients. (S Suzuki et al, Br J Cancer., 2004)

Chamomile tea for anxiety and depression in cancer patients receiving chemotherapy

In a 2019 study published by Iranian researchers, based on data from 110 cancer patients who visited the chemotherapy ward of Bahman 22 Hospital in Nayshabour, Iran, they assessed the effects of chamomile tea on anxiety and depression in 55 cancer patients undergoing chemotherapy.and found that chamomile tea consumption reduced depression in these patients by 24.5%. (Wahid Moeyni Gamchini et al., Journal of Young Pharmacists, 2019)

Magnesium supplements for the treatment of anxiety and depression in cancer patients receiving chemotherapy

A 2017 study published in the Journal of Clinical Oncology assessed the impact of magnesium oxide supplementation in 19 cancer patients who reported continued anxiety and difficulty falling asleep after chemotherapy and / or radiation for various types of cancer.Eleven patients reported reduced anxiety after taking magnesium oxide supplements. The study concluded that magnesium use may be beneficial in reducing sleep disturbance and anxiety in cancer patients. (Cindy Alberts Carson et al., Journal of Clinical Oncology, 2017)

Foods rich in magnesium

Taking these magnesium-rich foods may help manage anxiety symptoms in cancer patients.

• Whole grains
• Leafy vegetables
• Legumes
• Avocados
• Spinach
• Nuts
• Dark Chocolate

Dark chocolate for depression symptoms

Dark chocolate is rich in magnesium, iron, copper and manganese, as well as various antioxidants.Dark chocolate with over 70% cocoa is very low in carbohydrates and sugar.

In a multinational study, researchers examined the association between dark chocolate consumption and depression symptoms in US adults. Data were collected from 13,626 20 adults over 2007 who participated in the National Health and Nutrition Survey between 08-2013 and 14-2019. The study found that dark chocolate consumption may be associated with a reduced risk of clinically significant symptoms of depression.(Sarah E. Jackson et al., Depress Anxiety., XNUMX)

Zinc supplements for depression

Scientific evidence supports a positive association between zinc deficiency and the risk of depression. Zinc supplements can help reduce symptoms of depression. (Jessica Wang et al., Nutrients., 2018)

Zinc-rich foods

These zinc-rich foods may help manage depression symptoms in cancer patients.

• oysters
• Crab
• Lobster
• Coffee beans
• Nuts
• Whole grains
• Egg yolks
• Liver

Tea catechins for depression in breast cancer survivors

Tea catechins such as epigallocatechin-3-gallate (EGCG), which are predominantly found in green and black tea, may help reduce anxiety and depression in breast cancer patients / survivors.

Based on data from a population-based cohort study conducted between April 2002 and December 2006 in Shanghai, China, involving 1,399 women with breast cancer, researchers at the Vanderbilt Epidemiology Center in the United States assessed the association of tea consumption with depression in breast cancer. survivors. A study found that drinking tea regularly can help reduce depression in breast cancer survivors. (Xiaoli Chen et al., J Clin Oncol., 2010)

In a study conducted by researchers at the Shikoku Cancer Center in Japan on 74 patients with prostate cancer, they found that in patients who experienced severe anxiety before taking nutritional supplements, taking mushroom mycelium extracts with food significantly alleviated these feelings.(Yoshiteru Sumiyoshi et al., Jpn J Clin Oncol., 2010)

From India to New York for Cancer Treatment | The Need for Personalized Nutrition for Cancer Treatment

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Herbs and / or herbal supplements that may reduce anxiety and depression.

Tulsi / HolyBasil, green tea, gotu kola for anxiety and depression

A systematic review published in the journal Phytotherapy Research in 2018 highlighted that taking extracts of gotu kola, green tea, holy basil, or tulsi may be effective in reducing anxiety and / or depression.(K. Simon Young et al., Phytother Res., 2018)

Ashwagandha Extract

In a clinical study conducted by researchers from the Department of Neuropsychiatry and Geriatric Psychiatry in Hyderabad, India, they found that the use of ashwagandha can help reduce stress and anxiety in adults (K. Chandrasekhar et al., Indian J. Psychol Med., 2012)

Ashwagandha extract may lower levels of a stress hormone called cortisol, which has been found to be elevated in people under chronic stress.

There are some studies that have also shown that herbs such as black cohosh, blueberries, lavender, passionflower, and saffron may have the potential to alleviate anxiety or depression. However, well-designed large clinical trials are needed before these herbs can be recommended and used to treat anxiety or depression in cancer patients. (K. Simon Young et al., Phytother Res., 2018)

Foods that can worsen anxiety and depression

Cancer patients with symptoms of anxiety and depression should avoid or consume the following foods / drinks in moderation.

• Sugar drinks
• Refined and processed grains
• Caffeinated coffee
• Alcohol
• Processed meat and fried foods.

Conclusion

Intake of food rich in antioxidants; Magnesium / zinc rich foods, including whole grains, legumes, nuts, berries, leafy vegetables, and avocados chamomile tea; EGCG; omega-3 fatty acids; curcumin; mushroom mycelium extracts, probiotics such as fermented green tea, and dark chocolate may help reduce symptoms of anxiety and depression in cancer patients.Many herbs and herbal supplements, such as holy basil / tulsi and ashwagandha extract, can also have soothing properties. However, before taking any supplements, check with your oncologist to avoid any side effects with ongoing cancer treatments.

What food you eat and what supplements you take is your decision. Your decision should include consideration of cancer gene mutations, type of cancer, ongoing treatments and supplements, any allergies, lifestyle information, weight, height, and habits.

Nutrition planning for cancer from the add-on is not based on Internet searches. It automates the molecular science decision making process implemented by our scientists and software developers. Whether you want to understand the underlying biochemical molecular pathways or not, this understanding is essential for cancer nutrition planning.

Get started NOW with meal planning by answering questions about cancer name, genetic mutations, current treatments and supplements, any allergies, habits, lifestyle, age group and gender.

Foods to Eat After Cancer Diagnosis!

No two cancers are the same. Go beyond general dietary guidelines for everyone and make individual decisions about food and supplements with confidence.

Cancer patients often have to deal with various side effects of chemotherapy that affect their quality of life and seek alternative cancer treatments. Proper nutrition and science-based supplementation (avoiding guesswork and random selection) is the best natural remedy for cancer and treatment-related side effects.

90,000 10 herbs for depression and anxiety: chamomile, basil, pasiflora

Content

Intensive
the pace of life inevitably affects
mental and physiological state
person. In the modern world, we
automatically set
functions and as a result we expose ourselves
depression: one in six experiences
such a period at least once in a lifetime.

Spectrum
symptoms of the so-called disease
XXI century includes:

• sincere
  emptiness;
• irritability;
• feeling
  hopelessness and their own worthlessness;
• loss
  interest in activities or life in
  the whole;
• violation
  sleep;
• Problems
  with concentration of attention;
• impotence;
• slow
  reaction or vice versa – nervous
  restlessness.

Yet
one sign of depression is
unreasonable alarm, although it is
the condition can occur on its own
in response to some kind of emotional
stimulus. However, for every problem
there is a solution: we offer you a selection
antidepressant herbs that
have a positive effect on the nervous system,
reducing manifestations of anxiety, eliminating
effects of stress and improving quality
sleep.

Basil

At
disturbances in the functioning of the nervous system
basil is useful and valuable because
slows down the production of cortisol – a hormone
stress.When a person is experiencing
depression, the level of this substance in
the body grows, adversely affecting
brain cells, deepening the suppressed
condition and even increasing aging
organism. In addition, cortisol blocks
synthesis of other, useful, hormones, and
basil – counteracts this,
increasing the production of endorphins.

So,
the aromatic plant basil helps:

• improve
  the general condition of the organs of the nervous system;
• decrease
  the level of stress and nervousness;
• be saved
  from annoying insomnia;
• overcome
  manifestations of emotional exhaustion
  and moderate depression.

Fill
liter of slightly cooled boiling water 2
Art. l. chopped fresh basil and
cover the container tightly with a lid.
We insist for 20 minutes, add if desired
lemon and honey.
At
depression we take a cup a day.

Motherwort

If
feel that balance is leaving
will help you get back in shape
motherwort.
The action of the medicinal substances of the plant
similar to that
has valerian.Motherwort has
sedative effect on the body by
inhibition of excitation processes in
central nervous system, thanks to
what:

• soothes;
• relieves
  from insomnia and deepens sleep;
• eliminates
  anxiety and fear.

2
h. l. pour dried motherwort herb
boiling water and leave for 10 minutes.
After
filter the liquid and take
in the form of tea in a cup 2
– 3
times a day for 2
– 4
weeks.

Also
note that motherwort, like a plant with
soothing properties, along with
oregano, thyme, valerian and sweet clover
is part of the special collection “Fitosedan”.
It is a tool developed by
by the Lektravy company:

• promotes
  relieving nervous tension;
• reduces
  feeling anxious;
• cuts
  frequency of awakenings;
• helps
  with terrible dreams.

Application
“Fitosedana” is relevant
with neurocirculatory dystonia according to
hypertensive type. This is a state
when a violation of nervous regulation
vascular tone causes disorder
circulation and, as a result, leads
to an increase in blood pressure.

Melissa

Melissa
– a source
a large number of nutrients:
essential oils, tannins,
organic acids, vitamins C and B,
calcium, iron, potassium, magnesium, zinc,
Selena.Has a sedative effect
already the very scent of the plant. Infusion of
lemon balm is used not only for
calming the nervous system and adducting
sleep is normal, but also for other purposes, such
as an improvement
digestion, stabilization of metabolism
etc. To deal with each specific
Melissa disease is combined with others
herbs. And now we are sharing with you the recipe.
lemon balm tea to relieve stress,
depression and overcoming
insomnia.

1
Art.l. a mixture of lemon balm, valerian and motherwort
pour a glass of boiling water, put the mixture
over low heat and cook for 10 minutes. After
add another 200 ml of boiling water and
we insist the broth for 4 hours.
For
getting a calming effect
it is recommended to use such a medicinal
room temperature tea four times
a tablespoon per day (the last
reception should be before bedtime).

Chamomile

chamomile
helps to revitalize
central nervous system, speed up
reflex functions as well as applied
with convulsions, neurosis, hysterical
reactions.The plant eliminates the signs
irritability and generally depressed
condition caused by stress, depression
and nervous tension. To calm down
chamomile infusions are not only prepared for
internal use, but also for the adoption
baths. To get rid of the depressive
mood, enjoy your chamomile tea
the way you enjoy a regular sheet
tea.

1
Art. l. pour dry chamomile flowers
a glass of water cooled after boiling
up to 90 degrees.Insist drink 20
minutes and filter.
Accept
by 1
– 2
cups a day. Tea can be drunk if desired
with honey.

St. John’s wort

St. John’s wort –
one of the most powerful medicinal plants.
His
used in both traditional and
alternative medicine. Counts,
that St. John’s wort –
assistant in the treatment of 99 diseases. Depression
and irritability is no exception.
St. John’s wort contributes to the production of
the body of serotonin –
the hormone of happiness: due to this property
restores normal
psychological state of a person,
who is going through a period of depression.

Fill
10 g of dried St. John’s wort 250 ml of boiling water.
Accept
infusion a tablespoon six times a
day after meal course: two weeks of admission,
break week and continuation again
course for two weeks.

Lavender

Lavender
has a calming effect and
used in the form of teas and infusions,
essential oil, etc.
etc.
The flower stimulates the immune system,
helps the body resist
overwork and stress, and also relieves
nervous tension, relieves depressive
condition, fights irritability,
nervousness and unfounded
anxiety.So soothing
has an effect on the nervous system
the main active ingredient of lavender
–
linalool contained in inflorescences,
leaves and stems.

2
h. l. pour lavender flowers with 500 ml
hot water (not boiling water). We insist
10 minutes and enjoy the aromatic healing
drink.
A
to make it taste even more
saturated, you can add lemon balm,
mint or honey.

Sowing saffron

Therapeutic
the properties of the flower are so powerful that
help to heal at different
stages of the disease: the process of recovery
contributes to a large number
antioxidants.Saffron contains many
non-volatile active components.
One of the most important is α-crocin –
strong antidepressant. Therefore the plant
extremely effective to use
against
insomnia, stress, depression and for
general strengthening of the immune system.

2
h. l. brew black tea with 500 ml of boiling water.
We throw five strings into a separate glass
saffron and fill them just now
brewed tea, insist 15 minutes.
Drink
a glass three times a day.

Chinese Schisandra

Schisandra
Chinese –
a plant resembling ripe grapes
in shape and bright red viburnum in color.
Teas from this plant contribute to
improvement of almost the whole organism.
Schisandra Chinese:

• stimulates
  nervous system;
• relieves
  from physical and mental overwork;
• improves
  working capacity;
• provides
  energy with excessive sleepiness and
  exhaustion;
• helps
  get out of depression and overcome
  asthenic condition.

For
there are many
recipes, but lemongrass tea
against fatigue and stress –
universal remedy.

4
pour the leaf of lemongrass chinese
boiling water in a cup and leave for 15 minutes.
Accept
tea once a day for three weeks.

Pasiflora

At
feeling depressed
anxiety, irritability caused by
depression, passionflower helps to reduce
these symptoms, and sometimes even get rid of
from them.With insomnia, the plant increases
in the brain the level of gamma-aminobutyric
amino acid that allows humans
relax, calm down and enjoy
normal sleep.

1
Art. l. pour dried passionflower
a glass of boiling water and leave for 10 minutes.
Accept
a course of two weeks when there are
stressful situations that disturb peace
and internal balance.

Ginkgo
biloba –
one
from the best natural antioxidants,
which is often used in pharmacology
and folk medicine.For treatment
use rich healing properties
tree leaves. The plant has
calming effect, improves
cognitive function, enhances mental
efficiency, stimulates immunity
and regulates the sleep process.

V
in the case of depressive conditions,
groundless anxiety and annoying
nervousness ginkgo contributes
overcoming these ailments and recovering
vitality. To combat painful
states of the nervous system is useful
powder with ginkgo biloba.

Grind
ginkgo biloba leaves in a coffee grinder,
chew 1 tsp. the resulting powder
and wash it down with a glass of warm water for 30
minutes before meals three times a day.
Accept
course within a month, two weeks
–
break, after that we continue the course
again a month. For a year it is recommended
conduct three such courses.

Be healthy and don’t be nervous!

Current rating: 4.07 of 5.
Number of votes: 412

“My child was melting before our eyes, but I could not do anything.” How families fight anorexia

• Viktoria Prysedskaya
• BBC News Ukraine

June 8, 2020

Photo author, BBC / OLESYA VOLKOVA

Anorexia is not a diet and not a choice. Anorexia is a serious mental illness, the death rate from which is the highest among other mental disorders. In Ukraine, families who had to deal with it are looking for a way to recovery blindly, wading through the wall misunderstanding i and stigma , expensive and often ineffective 904 treatment i and falling into an excruciating spiral of constant relapses.

Three mothers have shared their stories with BBC News Ukraine.

Kirill

I lay in the dark and listened to my son doing push-ups and squatting an infinite number of times in the next room. It was well past midnight. I had not slept for the second week, I was trying to figure out what was happening, but a terrible anxiety seemed to have supplanted all my thoughts.

I suddenly realized how much he has changed lately. Became silent and aloof. Everything that once interested him has lost its meaning.Returning from school, he locked himself in his room. Our communication boiled down to a senseless exchange of greetings “How are you? How are you at school? – Yes, everything is fine.”

My attempts to talk annoyed him terribly. And I tried to persuade myself that he had matured, I must respect his boundaries, I must accept that he is being separated from us, and this is normal.

Kirill was 15, he moved to the tenth grade at a new school. It was his desire, and he liked the school. He always had friends, he was praised by his teachers, he went in for swimming, he was a guy who is usually called “successful”.

Once I noticed that he vomited after dinner, he said that he had eaten something bad and his stomach ached. But literally a few days later, history repeated itself, and he did not explain anything else.

When I realized that this was happening almost every day after lunch and dinner, I was seized with panic.

I remembered how a few months ago Cyril announced that he would now only eat healthy food, then he gave up sweets and bread. Moreover, this meant that he would not take a piece in his mouth under any circumstances, even during a family holiday.

He always loved sports, but now classes have become just a fetish. He did not miss a single one. And then I discovered that he continued to train late at night in his room.

Author of the photo, VVS / OLESYA VOLKOVA

I was surprised by such zeal, but I attributed everything to the adolescent stubbornness and leadership character of my son, he always wanted to be the first in everything. And I was proud of it.

His style of clothing has also changed a lot, with an XXL hoodie added to his closet.But who is not surprised how teenagers dress?

Once I saw him without a T-shirt, and everything snapped inside me. My athletic handsome man looked like photographs from Nazi concentration camps. The bones could be used for an anatomy lesson, and the hands were thinner than my female hands.

Of course, I’ve heard about anorexia, but isn’t it a disease of girls, models or stars?

Should boys be thin too?

How could this happen to the smartest guy I’ve ever known?

Much has been written about anorexia, but everything I found on the Internet did not seem to be my story.The illness was usually attributed to psychological trauma, experienced violence, and family problems. And my mind refused to believe.

I assumed anything – unhappy love, depression, even schizophrenia and the worst thing – drugs, but for some reason I could not believe that it was anorexia. I think then my idea of ​​the disease, like most people, was very different from reality.

Polina

It was about 2015. Polina turned 13, and she grieved at the death of her grandfather a few years earlier, and then her grandmother, my mother, passed away.

We were left alone. At seven in the morning I left for work, and she had to get up and get ready for school herself. Once my daughter’s class teacher called me and said that Polina was not in class. She also did not answer my calls – she simply could not wake up.

I already suspected my daughter was depressed for some time, but after the death of my grandmother, the disease developed.

I noticed that Polina eats almost nothing, but even when she ate something, she immediately got rid of the food.She could swallow a tiny piece of chocolate all day.

Polina lost 10 kilograms in a week. She began to faint. One day she fell at home in the hallway and suffered a concussion. She was picked up by an ambulance and brought to pediatric neurology.

There she was diagnosed with autonomic dysfunction (violation of the nervous system, in which anxiety disorders, depressive episodes are possible. – in the corridor.) – and transferred to another hospital. After the treatment, Polina felt a little better, but not dramatically.

Photo author, VVS / OLESYA VOLKOVA

Only later did I begin to suspect she had anorexia. Polina guessed this diagnosis earlier. She talked with the girls and understood what was happening to her, but did not want to tell me.

It was a very difficult period. She ran away from home several times for the whole day. There were moments when she cut herself against the background of depression. She was paranoid about her personal space, I could not go into her room, and she did not even allow me to touch herself.

And then she started to vomit every time after eating. If at first she caused vomiting herself, then later it began to happen involuntarily.

When your child lies on the toilet floor for days, wrapped in a blanket, simply because he cannot get up, you feel completely powerless, you don’t know where to run.

She was melting before our eyes, and I could not do anything.

Anya

When Yulia recalls the onset of her daughter’s illness, the first thing she sees before her eyes is the following picture: 15-year-old Anya (at the request of her mother, her name has been changed) for hours, until she is completely exhausted, rides across the field on a bicycle under the scorching sun …

Photo author, VVS / OLESYA VOLKOVA

It was probably the end of April three years ago. The daughter became withdrawn and aggressive, she began to lose weight, explaining that she was switching to a healthy diet.

At the same time, some crazy training began. At first, Anya refused only certain foods, like fats and carbohydrates, but then food was simply minimized. In the last days before she was admitted to the hospital, she did not eat anything at all. I barely managed to shove a spoonful of berry smoothie into it, and even then not always.

She lost weight, I did not know her weight, but it was very noticeable visually.

I did not immediately realize what was happening, but when I tried to consult with someone, they told me: leave the child alone, they say, they are all now obsessed with diets.

I started looking for information, and when I realized that it was anorexia, it turned out that I did not know what to do with it and how to treat it. We turned to a therapist, then to a psychologist and psychotherapist, they talked a lot with our daughter, persuaded her, but this had no effect.

At that time, Anya had already lost 15 kg.

Confusing illness

Anorexia nervosa is characterized by tremendous anxiety about one’s body and food, explains clinical psychologist Olga Sushko, who specializes in eating disorders in adolescents.

“A person who is in illness is very afraid to eat. He has a distorted, out of touch with reality idea that if he eats, for example, a little oil, he will immediately recover, literally – right away,” explains the psychotherapist.

This causes terrible anxiety that is very difficult to deal with, which is why people with anorexia cut and cut back on their diet.

Photo by, VVS / OLESYA VOLKOVA

“Close your eyes and imagine yourself in the best bakery in the world. Croissants, cinnamon rolls, eclairs and crispy baguettes are in the air. And you are hungry, no, you are just starving. You are dream of a piece of tender “Napoleon” that melts in your mouth, but you cannot … Because your fear is stronger than hunger.Because if you swallow at least a spoonful of yogurt, a voice hiss in your head: “You are weak, you are pathetic, you are a disgusting pig. You do not deserve to live …”

This is how the American journalist Harriet Brown describes the thoughts of a person with anorexia. She battled her daughter’s illness for several years and wrote a book about it, Brave girl eating.

Fear, anxiety and obsession with food become so unbearable that a person can injure himself and sometimes commit suicide.

Anorexia nervosa has the highest mortality rate of any mental disorder, statistics say. One in five deaths from anorexia is a suicide.

Eating disorders, which also include bulimia nervosa, binge eating disorder, orthorexia (obsessive desire for healthy eating) and a number of other disorders, affect about 10-18% of people.

But the real numbers can be much higher. Despite the serious health risks and suffering that illness brings to people and those close to them, anorexia nervosa is still not well understood.

The disorder is puzzling to both parents and doctors and researchers. It is difficult to diagnose, it is accompanied by shame and stigma that does not allow you to seek help in time.

There is no official statistics of anorexia in Ukraine. But, as the head of the children’s department of the Vinnytsia regional neuropsychiatric hospital Anastasia Svinarchuk notes, the number of visits is growing every year.

In psychiatric wards, as a rule, they are already in a state of cachexia (severe exhaustion), says the doctor, “weight loss can be more than 20 kg.”For ten female patients, usually 1-2 guys.

In most cases, anorexia begins during adolescence. Olga Sushko’s patients are mostly girls aged 12 to 17 years.

“The pressure about their appearance is greater on them, and they are more often experimenting with diets, but recently boys have also started to get involved in losing weight,” the specialist notes.

“Get hungry and eat”

Statistics show that the earlier you start treatment, the higher the chances of recovery.However, it often takes a long time from the onset of the disease to the diagnosis.

“For three years my daughter had several relapses,” says Polina’s mother Evgenia. “When she gained weight, she got better, she talked with friends, led a normal life, and then began to lose weight again.”

Photo author, VVS / OLESYA VOLKOVA

The crisis usually provoked stress: a quarrel with a guy, exams or even someone’s unsuccessful comment. Polina began to grow up earlier than her peers.At school, she was openly bullied, even by the teachers.

“She was told how you dress, what kind of look you have,” says Evgenia.

“When the fourth relapse occurred in the summer of 2018, Polina told me: Mom, we can’t cope on our own,” recalls Evgenia.

During these three years, Polina and her mother consulted a gastroenterologist, neuropathologist, psychiatrist and neurologists from the autonomic dysfunction center, where the girl was twice in the hospital.

None of the doctors suspected she had an eating disorder.When, during the fourth crisis, Polina was brought back to neurology, they were told that there was nothing they could do.

Diagnosing anorexia is difficult for several reasons.

First, it often occurs at the age when the adolescent grows up and becomes more and more independent. Parents stop interfering in his life, and even more so in such personal matters as food or going to the toilet.

The second reason is the peculiarities of the disease itself.

In the adolescent with an eating disorder, eating is associated with shame, anxiety and anger.

Avoiding eating, on the other hand, gives a sense of achievement and comfort, explains American psychotherapist Daniel Le Grange, author of Help your teenager beat an eating disorder.

If a person with depression or anxiety disorder wants to get rid of the condition, the anorexic patient “cherishes” and “defends” their illness, notes Dr. Le Grange. The child hides her from his parents, ardently convincing them that everything is all right with him.

A lot of valuable time is spent on examinations. A teenager is taken to a gastroenterologist and a nutritionist, girls to a gynecologist (because of weight loss, many people stop their periods).

According to the International Classification of Diseases ICD-10, anorexia is a psychiatric diagnosis, but both a family doctor and narrow specialists should immediately pay attention to alarming symptoms.

Alarming symptoms:

1. Diet, calorie counting, portion reduction.

2. Obsession with the body image.

3. Desire is in one points .

4. Enthusiasm for cooking food , however refusal to eat cooked.

5. Obsessive rituals related to food.

6. Intensive training.

7.Going to the toilet after eating.

8. N Aneseni e physical injuries (selfharm), attempted suicide.

Unfortunately, this does not always happen.

Yulia, Anya’s mother, recalls how one generally professional doctor advised to keep up with her daughter: “she will get hungry and eat,” she said. However, in anorexia, this moment may never come.

Photo author, BBC / OLESYA VOLKOVA

Mental illness in general in our society is surrounded by stigma, says clinical psychologist Olga Sushko.”In everyday life they say that there was a war and there were no depressions, about the same – about anorexia nervosa.”

“At every consultation,” recalls Tatiana, Kirill’s mother, “they talked to us as if my son and I were to blame for something. , if you have not found an approach to the child. ”

Anorexia nervosa is often considered a conscious choice of a person, adds Olga Sushko. “It seems that she could have stopped all this and just eat, but something” decided for herself. “

Unfortunately, this is not the case. A teenager with anorexia has very little control over his symptoms; rather, it is the disease that has completely captured your child, the specialist explains.

People do not choose anorexia and they really need help.

A difficult path to recovery

Anya was brought to the Kiev psychiatric hospital. Pavlova with a weight of 36 kg. “We were immediately told: our client, and they put her in a hospital in the adolescent department.”

“They used the feeding method there,” says Yulia.”Feed food and pills.”

Anya was prescribed antipsychotics, tranquilizers and antidepressants.

She was in the hospital for about three months. Although she gained several kilograms, the treatment did not give a noticeable effect.

When she left the hospital, depression began again , aggression and auto-aggression. Anorexia was replaced by bulimia, she arranged stomach cleansing, her weight remained very low.

Then the family turned to one of the private clinics. communicate.The principle of the center’s work is food strictly by the hour, therapeutic groups and individual work with a psychotherapist, fitness, a pool several times a week and limited contact with the family.

Photo author, VVS / OLESYA VOLKOVA

The last requirement was explained by the fact that the family is a certain trigger of the disease, and in order to break this spiral, you need to isolate the child for a while.

The daughter spent four months in the center. Treatment is expensive. For those who cannot afford it, the clinic offered loans on preferential terms or search for sponsors through television, says Yulia.

After the treatment, Anya’s condition improved markedly, but she still needed the help of a psychotherapist. She is now in her third year in therapy. She meets with a specialist weekly, and if necessary, twice a week, explains Yulia, who also attends psychotherapy sessions.

After three years of uncertainty and the fourth relapse of the disease, Polina also ended up in Pavlov’s psychiatric hospital. She herself asked her mother to take her there.

According to Evgenia, the hospital was a turning point – Polina was scared.There she was warned that if she did not start eating, she would have to be fed through a catheter. And then she saw another girl with anorexia. She weighed even less than Polina, and her appearance scared her daughter very much, says Evgenia.

Unfortunately, treatment in a hospital or a private center does not guarantee a complete recovery, relapses are frequent, explains psychiatrist Anastasia Svinarchuk.

The hospital helps to restore physical condition, if the weight is very low, intensive therapy is needed.The dietitian develops a high-calorie meal plan. If anorexia is accompanied by depression, antidepressants are prescribed, with dysmorphophobia (obsessive thoughts about the body) – antipsychotics.

Author of the photo, VVS / OLESYA VOLKOVA

But even after discharge, it takes a long, at least five years, work with a psychotherapist, the psychiatrist notes.

However, finding a qualified clinical psychologist who specializes in the treatment of anorexia nervosa is not easy in Ukraine.

“The market for psychological services is overloaded, but at the same time there is a shortage of people who understand how to deal with really serious illnesses. Many are engaged in” amateur performances, “says Olga Sushko.

Tatiana also faced this problem when she started looking for a psychotherapist for her son

“He was first treated with desensitization and eye movements, because the psychologist believed that the cause of anorexia was post-traumatic stress disorder,” says Kirill’s mother.

Then there was cognitive-behavioral and gestalt therapy, even art therapy was offered. These attempts took a lot of time and money, Tatiana complains, and her son continued to lose weight.

“Five years ago in Ukraine there was practically no information available to patients and their families about what kind of disease it was,” notes Olga Sushko. “Many mental health professionals relied on rather outdated ideas about it.”

In 2016, she and her colleagues founded the Eating Disorders: Treatment and Prevention Association of Physicians and Psychologists.The Association conducts webinars for parents and therapists, invites trainers from abroad, and conducts educational work among doctors.

Fortunately, a lot of research on anorexia and its treatments has already been done in the world, explains the clinical psychologist. The method of therapy based on the family (family-based treatment) has shown quite high efficiency.

The Maudsley Method

The method was developed by a group of scientists from Maudsley Hospital, London.Today it is one of the few protocols for the treatment of restrictive eating disorders that has a strong evidence base and is supported by empirical studies.

At the first stage, the parents take on the role of the therapy team, essentially the same as in the hospital. Because everything that happens in the hospital is essentially feeding. The only cure for anorexia is food.

“At first I did not understand what we can do if my son still does not listen to us,” says Tatiana, who began Kirill’s treatment using this method.

It is very difficult and time-consuming, but more effective than in a hospital, explains Olga Sushko. When a child spends a year or two in a center or hospital, he, firstly, is completely excluded from his social life.

And secondly, when he returns home, the child does not develop the skills of self-feeding, and the parents do not have an understanding of how they can help with this. Then relapse happens.

Photo author, VVS / OLESYA VOLKOVA

“We need clear rules and boundaries.Children with anorexia often eat what scares them less (low-calorie, low-fat foods). But with such a diet, recovery is impossible, “the clinical psychologist notes.

That is why at the first stages of treatment, what the child should eat is up to the parents. Sometimes it seems that you are acting against the child’s will, it looks like some kind of violence, says Olga Sushko but this is not the case, all your efforts are aimed at ensuring that your son or daughter recovers as soon as possible

Together with the pediatrician, the parents determine what weight is healthy for their child.To this figure, add another 10%, which are needed to compensate for the harm caused by anorexia.

This weight needs to be gained and maintained for some time, after which cognitive functions begin to recover.

When Polina was being treated for anorexia, her mother had not heard of the Maudsley method yet. But Evgenia has always been convinced that parents play an important role in the recovery process.

“I was very lucky to build a trusting relationship with my daughter. It was difficult for her to find a psychotherapist, she trusted few people, and in fact, I took on his role,” says the woman.

“I tried to bring or cook something tasty for her … and gradually, gradually I taught her that she could eat.”

“Now when something bothers her, she herself comes to me, we talk, and it becomes easier for her.”

There is no former anorexia, Evgenia is sure, relapses are possible. But she recalls the day when her daughter, standing in front of the mirror, said: “I am beautiful.”

Who is at risk

It is not known exactly why anorexia occurs at all.Once it was considered a disease of the upper class, then it was explained by the despotism and coldness of the mother, the infantilism of a teenager who does not want to grow up. Recent research refutes this.

Anorexia affects families of any social status, with different education and wealth, with different histories, happy and problem families, restrained in the manifestation of emotions and those who only talk about their feelings. In a word, they are completely different.

Scientists believe that the disease triggers the first episode of hunger in adolescence.And it doesn’t matter what exactly caused it, but such an episode includes the genes responsible for anorexia.

Of course, experiments with changing the diet, vegetarianism for most adolescents will pass without a trace, explains Olga Sushko. Just as not everyone can get depression or anxiety disorder.

However, there is an underlying biological vulnerability.

Increase the risk:

1. Eating disorders and other mental disorders in close relatives.

2. Low self-esteem, perfectionism, neuroticism.

3. N Flexibility of thinking, inability to cope with stress.

4. Depression, anxiety.

6. Sports in which thinness is important a .

7. B Ulling about appearance.

8. Problems in the family, relationships.

But genes alone, of course, are not enough.Some adolescents, even before the onset of the disease, consciously choose to prove something to others through external achievements, through weight loss or sports performance. And someone chooses other ways of recognition in a peer group.

Social networks, media play a big role, constant pressure about how the body should look. Many studies have proven that watching Instagram is bad for self-esteem. For people with eating disorders, this pressure is of great concern.

What Can Be Done

Can Parents Prevent Illness? There is no definite answer to this question.

But the family can bring up an adequate attitude to different bodies.

Now it is becoming more and more popular to tell children that people are different, they have different bodies, that our bodies are not only how we look, but also what they allow us to do, that health is important, not how much ” cubes “you pumped yourself up.

Photo author, VVS / OLESYA VOLKOVA

In Western schools, lessons are held for different ages on the topic of body image, which explain why we are all different.Unfortunately, such work is not being carried out in Ukraine.

School bullying prevention is also important because these things are often related. Trainings for teachers are needed so that they can notice in time that something is wrong with the child.

According to Anastasia Svinarchuk, the society as a whole lacks attention to the mental health of children and adolescents, there are no algorithms for the actions of schools, parents and doctors that would allow diagnosing the disorder in the early stages.

Parents really lack support groups, say Eugenia and Yulia, both informational and therapeutic.Parents simply do not know where to run, do not know how to help the child, how to talk to him.

Recently, a group of informational support for such families was created on Facebook, both mothers are active participants in discussions, they want to help other families, as well as draw attention to the problem of anorexia in adolescents.

Ukraine desperately needs a center that will work according to protocols with proven effectiveness, according to research-proven methods that have positive results, adds Olga Sushko.

Both parents and professionals say that the problem of eating disorders should be raised at the national level.

We need specialized state clinics, hotlines for help, legislation that would penalize for promoting an unhealthy attitude to the body.

Anorexia is a serious illness that is difficult to treat for a long time, but parents should not lose hope, says Olga Sushko.

Anorexia can be cured, and, having recovered, a person will have a much better life than what she would have had without treatment.

Illustrations by Olesya Volkova, BBC Russian Service.

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Psychologist’s advice: how to deal with depression

Apathy, lethargy, indifference to everything, gloomy thoughts, powerlessness, melancholy or anxiety are piled on with a “heavy burden.”As a result, a person suffers, because it is not for nothing that such a state is called despondency, a person seems to lose his sense of joy.

Depression often occurs under the influence of strong stress factors, such as the loss of loved ones, serious illness, loss of work, etc. Or it occurs in people prone to mental disorders. This condition requires mandatory psychotherapeutic intervention. And you can cope with apathy yourself, following certain rules.

Control your thoughts

Cross out the word “depression” and its derivatives from your vocabulary! If you are still “overwhelmed” by a pessimistic mood, treat it as a temporary recession: it’s just a bad day or a couple of days, by no means “depression”.You can always cope with a bad mood.

Get enough sleep

Rest is very important for a person. If you do not allow our body to regularly and fully recuperate, this will lead to undesirable results, including depression. For example, in martial arts, rest is as valuable as training. It is during the rest that we can comprehend everything that we have learned during the day.

Switch to a healthy diet

It may surprise you a little, but nutrition also affects our morale.It has been repeatedly noted by many successful people that proper nutrition is the key to health and a productive day. If you eat poor-quality food, then very soon our body will begin to give visible signals, and then our general condition will worsen. At the same time, if you go from unhealthy nutrition to healthy food, you can feel the positive result from the first days.

Drive

Movement is life. This common truth is often forgotten in our technogenic age, when work is associated with a sedentary position in front of a computer monitor, driving a car, at the negotiating table.The body needs to move, like an animal locked in a cage, needs to run through its native spaces. From a lack of movement in a modern person, failures occur both at the physical and mental levels. Thus, the body signals: “MOVE!” Only these signals we often do not understand. We go to the doctor or to the pharmacy, buy medicines and antidepressants. And the effect we get from them is only temporary.

Change your lifestyle

Every day try to change the way of thinking, take what is happening in a positive light.If you blame circumstances or other people for your failures, find the strength to face the truth. Repeat to yourself more often: “Only I am responsible for what happened. I can change everything.” The next time you find yourself in a similar situation, try to behave differently in order to change the prevailing pattern of behavior. If you think others are treating you badly, remember that you cannot read their mind and they can think whatever they want. Humor and self-irony help to endure life’s difficulties very well.

Face the Truth

Reconsider your expectations and life priorities. You may have to give up some illusions and set more realistic goals for yourself. People prone to depression often assure themselves that happiness is impossible for them without certain things: a loved one, material values, money, fame, etc. If you can’t get what you want, it’s very easy to start feeling sorry for yourself. But isn’t it better to just accept the situation and give up the unattainable? After all, some life situations simply cannot be changed.Isn’t it better to set realistic goals for yourself? For example, you might change jobs that you hate, or end a painful relationship that is at an impasse.

Stop feeling sorry for yourself

When you complain about life, cry, tell your friends about your feelings, discuss your problems with them, they, of course, show understanding and compassion. Unfortunately, it is the compassion of loved ones that reinforces the depressive state. Sometimes friends or family members, if you feel bad, are ready to completely relieve you of your chores around the house, and you lie in bed for days, exhausted from self-pity, while loved ones serve you.As a result, you develop dependence on others, you seek their sympathy at any cost. Other manifestations of depressive behavior are overeating, chaotic waste of money, alcoholism and drug addiction, promiscuous sex. All this allows you to forget for a short time and feel better. Stop feeling sorry for yourself and try to get rid of these habits.

Be friendlier to people

Try to be friendlier to others. Showing attention and genuine interest will help you build new, positive relationships.Ask friends and loved ones not to reinforce your depressive behavior, ignore your complaints about life, or harbor your self-pity. Find an activity that you can do with your friends: play sports, dance, go hiking, etc.

Be optimistic

The habit of seeing everything in black, knowingly treating everything negatively can also become one of the causes of depression. Research has shown that people with depression tend to downplay their accomplishments, talents, and worth.People who are content with their lives face setbacks, experience frustrations, pain, fear, sadness, anxiety, and guilt, just like those who are depressed. But they do not make a tragedy out of this, they do not believe that they have had special, inhuman ordeals. No, they retain their presence of mind and do not lose heart, because they accept pain and suffering as an integral part of life, which – alas! – cannot be excluded, but can be transferred with minimal losses.

Find a hobby

One of the common causes of depression is a lack of non-work interests and hobbies.When your whole life is about work, it’s easy to get discouraged if something goes wrong in the professional field. It’s boring, and when things are going too well, there is nothing to achieve, nothing to strive for. Now is the time to find a new hobby. Interests and hobbies are very important for a person’s mental and mental health, they help to achieve harmony, fuel our self-esteem, and just improve our mood. Engaging in a favorite, interesting activity gives satisfaction and distracts from other more pressing problems, negative thoughts and emotions, which often lead to depression.Active activities, team games, travel, handwork (for example, gardening, handicrafts, painting) are especially helpful.

Praise yourself

One of the main factors of motivation in any business is the opportunity to get a positive assessment, compliment, and praise from someone. If a person receives an outstanding rating in society, he is a hero of our time. If not, an outcast and a failure. The people around us determine how we feel. A person always has a great need to be recognized and appreciated.Positive social assessments contain a tremendous charge of pleasure. It can be obtained by communicating with friends, relatives, acquaintances. During depression, your social circle is extremely limited. This happens both from the unwillingness of the depressed subject to communicate with someone, and from the unwillingness to communicate with such a person of his environment. How helpful can praise be! From whom is it not the easiest to receive it, if not from yourself? Praise yourself for the smallest achievements and results, because small victories add up to a large one.Such self-support will bring pleasure of satisfaction, increase self-esteem and give hope for a way out of the crisis.

Remember that depression is afraid of any action, so it will inevitably recede after a series of your victories, even if they are small!

“Psychiatrists must treat depression”: three signs of illness and how to avoid it – Society

More than 300 million people in the world today live with depression. Therefore, it is not surprising that the theme of World Health Day, which is celebrated on April 7, is depression.

According to the World Health Organization (WHO), depression is one of the leading causes of ill health and disability worldwide. In the 10 years from 2005 to 2015, the number of people with depression increased by more than 18%. “Due to a lack of support, many people with mental disorders do not seek the treatment they need to live healthy and productive lives,” the organization says. WHO is urging countries to increase investment in mental health, recalling that even in high-income countries, about 50% of people with depression are not receiving treatment.

Meanwhile, most depression is treated on an outpatient basis, if the patient turns to a psychiatrist in time for help. TASS was told about this by the chief freelance specialist of the Ministry of Health of the Russian Federation in psychiatry, director of the State Scientific Institute of Forensic and Social Psychiatry. V.P. Serbian Zurab Kekelidze. “Of course, there are chronic, resistant severe conditions when it is necessary to take serious measures,” the expert added.

From 3.7% of the population to 6.5% in different countries – the percentage of people diagnosed with depression.Russia is in the middle of this list – we have about 5.5%

Chief Freelance Psychiatric Specialist of the Ministry of Health of the Russian Federation Zurab Kekelidze

Kekelidze notes that according to statistics, there are more women diagnosed with depression. However, this may partly be due not to a predisposition to depressive conditions, but to the fact that women are more attentive to their health. “They notice abnormalities faster, visit a doctor more often and take more careful treatment,” he said.

Three signs of depression

On this topic

The Chief Specialist of the Ministry of Health of the Russian Federation on Psychiatry notes that a bad mood occurs not only from real external causes, but also from a disease called “depression”.

“There are three main features in the standard way: a feeling of low mood, motor (motor) lethargy, idiotic lethargy (when a person feels that it has become harder for him to think, choose words more slowly, a feeling that he is not thinking about anything),” Kekelidze explained.

In addition to the main signs of depression, there are many varieties: masked (mild depression), seasonal, postpartum, depression accompanying other somatic conditions – Alzheimer’s disease, hypothyroidism and many others.

Parents are advised by the psychiatrist to look more closely at changes in the child’s behavior: sleep disturbances, changes in appetite (stopped eating or eating a lot of sweets) may be early signs of depression.

What prevents Russians from treating depression

In Russia, according to Kekelidze, the problem that not all people with depression receive the necessary treatment is related to the lack of a habit of taking care of their health preventively, as well as to the fact that people in Russia are still afraid of neuropsychiatric dispensaries, where they try without do not urgently need to contact.Not the least role is played by the stigmatization of mental illness – hence the fear of turning to a psychiatrist for help.

However, according to the expert, one should not hope that the depression will go away on its own. It is a disease, and like any disease it should be dealt with by a specialist doctor.

Psychiatrists or psychotherapists should treat depression. But most people do not go to doctors, they are afraid that they will be registered

Chief freelance psychiatrist of the Ministry of Health of the Russian Federation Zurab Kekelidze

The psychiatrist noted that not every patient needs to be registered with a dispensary, and there are a number of criteria for this.The basis is the danger to yourself and others.

According to the expert, the depressive state is characterized by lack of will, so the worst thing that can be advised to a person in depression is to tell him “pull yourself together”, “pull yourself together.” A professional psychiatrist or psychotherapist should say this to the patient, since otherwise the feeling of guilt for the fact that “cannot pull myself together” will grow.

Rule of three eights

On this topic

In order not to fall into the risk group for developing depression, you must follow a simple rule: eight hours a day – for sleep, eight – for work, eight – for rest.

“Some people sleep for five hours and are convinced that this is enough for them. In fact, other modes of work are switched on in the brain at this time, which in the end can lead to depressive states,” Kekelidze said.

In addition, WHO has found that “depression increases the risk of developing substance use disorders and diseases such as diabetes and heart disease; conversely, people with these disorders are at increased risk of developing depression.”

According to the chief freelance psychiatrist of the Ministry of Health of the Russian Federation, doctors should be much closer to potential patients. “A psychiatrist should be in every polyclinic,” Kekelidze said.

Inna Finochka

90,000 How the microbiota fights stress and depression

Explain how gut bacteria, stress, depression and anxiety are linked, and what foods can help improve mental health.

It will not surprise anyone that dysbiosis or imbalance in the microbiota affects mood: it is difficult to be cheerful and cheerful, experiencing problems with digestion and discomfort.But scientists have shown that in addition to mood, the activity of gut bacteria affects the level of anxiety and susceptibility to stress. A balanced microflora helps the psyche to cope with this.

Contents

Intestine-brain connection

The intestine is connected to the brain by the vagus nerve, the main element of the autonomic nervous system, which regulates the functioning of internal organs. Thanks to this system, we breathe, swallow and digest food without thinking.The vagus nerve helps move food through the gastrointestinal tract, stimulates the production of digestive enzymes, and lets you know how full we are. This nerve also helps the brain keep track of whether everything is in order with the intestines.

Stress, microbiota and depression

Stress triggers the release of the hormone cortisol and increases intestinal permeability. Because of this, endotoxins, which are formed when bacteria break down, can enter the bloodstream and trigger an immune response. Inflammation begins, and the nervous system reacts to it, including a change in mood.This can cause symptoms of depression and anxiety.

Scientists have found that persistent inflammation often accompanies depression and anxiety, and anti-inflammatory drugs relieve these symptoms.

In addition, the mental state affects the composition of the microbiota and can cause dysbiosis. For example, studies show that patients with depression have significantly more bacteria from the genera Bacteroidetes , Protobacteria and Actinobacteria , but they have fewer representatives of the genus Faecalibacterium , and the fewer, the more severe the symptoms.

Dysbacteriosis, in turn, weakens the protective function of the intestinal mucosa and provokes inflammation. And this only aggravates the mental state.

Diet against depression and anxiety

It is possible to restore the microbiota balance and restore a good mood if the diet is adjusted. Pro- and prebiotics help to restore the ratio of bacteria species and reduce the permeability of the intestinal mucosa. Studies show that such foods improve the body’s response to stress and reduce inflammation, and that anxiety and depression symptoms decrease with it.

Eat more plant foods

Good gut bacteria love natural, plant-based foods that are high in fiber. When you eat prebiotics like fruits and vegetables, nuts, whole grains, or legumes, the bacteria produce butyric acid. It is an essential short-chain fatty acid that supports gut health. It helps prevent inflammation, which means it helps to avoid digestive problems and keep you in a good mood.

List of foods rich in prebiotics:

Add Probiotics

Probiotics support a healthy microbiota balance and prevent dysbiosis.Research shows that certain strains of lactobacilli increase resistance to stress and anxiety, and taking probiotics can help relieve symptoms of depression.

Notes:

The intestines and the brain are closely interconnected and influence each other. Stress and dysbiosis worsen mood and affect the risk of developing anxiety and depression. And depression at the same time can disrupt the balance of the microbiota and lead to the development of inflammation.

A diet rich in pro- and prebiotics helps reduce inflammation, restore microbiota balance, increase stress tolerance and reduce depression and anxiety.

With the Atlas Microbiota Test, you can find out if your bacteria are in good balance and what to add to your diet to better deal with stress.

• Ansari, F et al. The Effects of Probiotics and Prebiotics on Mental Disorders: A Review on Depression, Anxiety, Alzheimer, and Autism Spectrum Disorders, 2020
• Benakis, C et al. The Microbiome-Gut-Brain Axis in Acute and Chronic Brain Diseases, 2020 * Cheung, S, G et al. Systematic Review of Gut Microbiota and Major Depression, 2019 * Liu, H et al.Butyrate: A Double-Edged Sword for Health? , 2018
• Liu, L and Zhu, G. Gut-Brain Axis and Mood Disorder, 2018
• Peirce, J, M and Alviña, K. The Role of Inflammation and the Gut Microbiome in Depression and Anxiety, 2018
• Stakenborg, N et al. The Versatile Role of the Vagus Nerve in the Gastrointestinal Tract, 2014
• Winter, G et al. Gut Microbiome and Depression: What We Know and What We Need to Know, 2018
• de Punder, K., & Pruimboom, L.Stress induces endotoxemia and low ‐ grade inflammation by increasing barrier permeability. 2015
• Müller, N. et al. The cyclooxygenase-2 inibitor celecoxib has therapeutic effects in major depression: Results of a double-blind, randomized, placebo controlled, add-on pilot study to reboxetine. 2006

90,000 “I will die or go mad.” Four stories of those who are struggling with panic attacks

A man is chasing a third-year student of the Faculty of Mechanics and Technology at half past midnight in the Kharkov campus.She runs with all her might, gasps for winter air, glides on the ice. The man catches up and begins to choke. She hits him wherever she hits, breaks free, runs, falls, tears her tights, rises and runs again. She shouts “Help”, knocks on the windows and doors of closed hostels. 20-year-old Katya takes a breath only when she is behind a closed door.

Until that day, Katya was not afraid of anything. I walked in the dark with headphones on, returned to the hostel on the last metro, never looked around and did not think about the dangers.Now she bought a can of gas, stopped going out on the street alone after dark, started asking friends to show her around or call a taxi. Safety became one of the main values ​​and remained so, even when the memories of the chase faded.

Seven years later, the fear that something bad might happen on the street suddenly returned. In the fall of 2019, Katya’s husband went to work in the United States for several months, and she went with him.

There the girl had a lot of free time, she often walked with an acquaintance.On one of these days, they decided to go to the park, but got lost and ended up in the industrial zone. On the one side there was a swamp fenced with an iron mesh, on the other – a repair base. Katya felt uncomfortable, she invited her friend to return, but she dismissed: “We are already halfway.” Katya pressed her head into her shoulders and decided to just walk, look at the ground in front of her feet and not think about anything. When the repair base on one side of the road gave way to private houses behind a high fence, Katya turned around.

“I saw two black men following us,” the girl recalls.“They looked like homeless people. There is no one around. I don’t know English well. I don’t know how to shout that we are being attacked. I felt wildly scared, and I suggested that my friend climb over the fence into private territory, although in America it is very strict with this, the owner of the house may even shoot you if he thinks that he is in danger. But I didn’t care. For me it was better than going unclear where and how much.

She was at the voltage limit. I only thought that now they would be killed, raped, robbed.It seemed to her that her heart would jump out of her chest, her arms and legs were shaking, while she felt a kind of numbness. The tension subsided only when the girls came out to the road. Walking along the passing cars, Katya felt relatively safe – and wrung out like a lemon.

In the evening at home the girl could not relax. At night, she dreamed of the industrial zone and the steps of two men behind her. In the morning she woke up and realized that her arms and legs were numb. It did not pass that day, nor the next, nor the next.Katya decided that it was something with the vessels. I went for a massage, and everything seemed to be gone. For the next three weeks, she was constantly suffering from something – a tooth, then a stomach, then an ear. She did not understand what was happening, for days she walked around the apartment, then down the street and thought that there was something terrible with her health.