Saturday, July 06, 2013
Although the foods you eat cannot treat depression, your diet does have significant effects on your mood, energy levels, mental health, and your ability to cope with stress. If you suffer from depression or seasonal affective disorder (SAD), certain dietary changes can help you get well when combined with a treatment program outlined by your health care provider.
•Structure your meals. Eat at approximately the same times each day and don't skip meals. Enjoy three well-balanced meals and plan snacks between meals.
•Eat quality nutrients. Try incorporating more whole foods, fruits and veggies, and healthy fats.
•Consume plenty of calories. Eating less than 1,000 calories per day reduces the amount of serotonin in the brain, which increases symptoms of depression and its chances of recurring.
•Go for omega-3s. These fatty acids can help with depression, by affecting cell signals in the brain. Foods rich in omega-3s include salmon, sardines, mackerel, soybeans, walnuts, ground flaxseed and more.
•Cut back on caffeine. Caffeine acts as a stimulant, making you feel anxious and interfering with sleep patterns. Consume no more than 200- 300 milligrams daily.
•Avoid alcohol and drugs. They interact with medications and addictive or abusive behaviors can prevent you from a full recovery.
•Eat plenty of carbs. They increase the amount of serotonin in the brain, improving mood and decreasing symptoms of depression. Aim for at least 130 grams of carbohydrates from foods like whole grains, fruits and veggies each day.
Depression is difficult for anyone who lives with it. It can sap your motivation to care for yourself, eat well, and exercise--the very things that can help you feel better. While dietary changes alone aren't a surefire way to prevent or treat depression, they can help you feel better when combined with the treatment options that your health care provider recommends.
Last night I went walking as I like to do when its not too blazing hot out here in the desert. I had my shorts on, a bottle of water, my keys, the phone, my pedometer so I was set to go. I felt quite fine but on the way back I was really starting to feel the heat and I was about to walk the trail up and back and then do the hill before walking back home to get in my 90 minutes. I decided no trail and no hill this evening & I came back home. It was 70 minutes so I missed 20 minutes and getting 10,000 in for the day. It was better than passing out or having heat stroke eh? I think the issue was I didn't eat enough and I just tried to push it too hard since I thought it was okay to walk my normal 90 minutes. No it wasn't Kayah, plus you went too far in terms of distance. I learned my lesson though. Not so far in this heat, be more conservative and do the rest of the walking on the treadmill, that's what its there for! Okay lesson in the memory banks.
I have done extensive research for the proper diet for my lifestyle & something I will be happy and stick with. I would prefer to be full vegan but for my dietary needs its not totally practical. So I am doing almost vegan but with traces of lean meat like chicken, salmon and turkey once in a while. Pretty much no dairy & no red meats & mostly no fish...Along with the vitamins I take I should be good to go! No white products and as little sugar as I can manage. I'm going to try and stay on the lower end of carbs but I need them sometimes, just nothing overboard. I've been getting in more seeds, nuts, but just enough is all. I'm doing well with more fruit and I'm always right on point with vegetables, whole grains, salad and foods of that nature!