Depression Treatment Diet
A depression treatment diet is one of the main aspects that should be considered to mitigate this widespread modern times illness.
Depression refers to a temporary or permanent mood disorder characterized by feelings of dejection, unhappiness, and guilt. It can lead to decreased work performance or limited regular activity, regardless of whether the cause is known or unknown.
Depression means oppression, shrinkage, or discouragement. It was initially called melancholy and is described in many ancient medical treatises.
It is sometimes evident as loss of interest and inability to enjoy satisfying daily activities, including sexual relations.
Depression and the Nervous System
Depressive conditions are associated with changes in the neurotransmission of the central nervous system as well as structural changes in the brain produced through neuroendocrine, inflammatory, and immunological mechanisms.
Depression is associated with a chronic mild inflammatory response, increased oxidative stress, and the emergence of autoimmune reactions, all of which contribute to the development of depression.
Some types of depression tend to affect members of the same family and suggest the inheritance of a genetic predisposition.
Relationship of Diet to Depression
Depression can arise when dietary patterns abundant in foods proven to be healthy for physical and psychological well-being have been replaced by diets high in red meat, saturated and trans fats, sugars, and refined foods with added components such as artificial colors, preservatives, and flavors.
Unhealthy food in the diet can negatively influence the functioning of the immune system and increase generalized inflammation, which predisposes the development of depression.
Numerous studies demonstrate the link between poor dietary quality and mental disorders such as anxiety and depression in adults, children, and adolescents across cultures.
An unhealthy pattern such as the Western diet, characterized by a high glycemic load, rich in refined carbohydrates and added sugars, red and processed meats, and other highly processed or ultra-processed foods, is related with an increase in inflammatory markers.
In contrast, a healthy diet pattern such as the Mediterranean diet, characterized by increased consumption of fish, legumes, fruits, olive oil, vegetables, and whole grains, has been shown to be associated with reduced plasma concentrations of inflammatory markers.
Diet to Prevent Depression
Amino acids are the main regulators of biochemistry in the brain. To get the required amounts of essential amino acids, it is necessary to eat quality proteins.
Tryptophan is one of the fundamental amino acids when it comes to avoiding depression. It is the precursor of serotonin, a neurotransmitter related to happiness and pleasure. It is essential for the production of melatonin, which is involved in the rhythm of sleep, rest, longevity, and well-being.
When we combine cereals with legumes and add seeds and nuts to the diet, we get all the essential amino acids of the plant kingdom necessary for the proper functioning of the brain.
In addition to protein, we ingest other essential components, such as complex carbohydrates, fiber, vitamins, and minerals. Among them, we have brown rice, legumes like lentils or chickpeas; nuts like walnuts or peanuts; and sesame, sunflower, or pumpkin seeds.
Skinless poultry and fish, especially blue fish such as sardines, salmon, or tuna, provide us with high biological value protein and stand out for their high content of Omega 3 fatty acids.
Complex carbohydrates present in whole foods are gradually absorbed by the body, depending on its needs, without sudden rises in blood glucose and are a source of energy.
Inside the body, carbohydrates are transformed into glucose. And the brain is one of its principal consumers, using up to 25% of the body’s available glucose.
Chocolate, especially dark chocolate containing at least 70% purity, is very effective because of its high cocoa content and low-calorie level.
Unsaturated fats, especially essential fatty acids, are part of the cell membranes and play a vital role in brain activity.
The best are virgin olive oil in the vegetable kingdom and Omega 3 in the animal kingdom. Both contribute to improving the transmission of nerve impulses at a neuronal level and, therefore, make serotonin functioning more efficient.
In one way or another, vitamins and minerals are essential to carry out numerous chemical reactions in the body, and some are especially important as B vitamins, vitamin C, or magnesium.
A balanced diet should include an abundance and variety of vegetables and fruits. Eaten raw, they have the most nutritional value.
Just as important as including healthy nutrients in the diet is to avoid altogether those that are harmful to the health of the brain and nervous system.
Healthy foods work temporarily. Their maximum effect is approximately three hours because that is the time it takes them to act on the production of serotonin and other beneficial elements for the body. That is why it is vital to have a balanced diet without long periods of fasting.
A healthy diet must be made up of complex carbohydrates, quality proteins, healthy fats, fruits, and vegetables. These provide the energy and daily nutrients required by the body and should be consumed regularly and permanently.
Recipes to Ease Depression
1 slice of mango
1 slice of papaya
1 tablespoon of honey
1 tablespoon whole grain oats
Cinnamon to taste
Beat everything together, if you wish, with crushed ice.
Spaghetti in Walnut Sauce
1/2 cup finely chopped walnuts
1 1/2 cups sour cream
3 tablespoons of butter
2 tablespoons of chopped parsley
8 ounces of spaghetti pasta
Salt and pepper to taste
- In a large frying pan, roast the nuts over medium heat, when the smell of nuts starts to occur, it means they are ready. Remove and set aside on a plate.
- In the same pan melt the butter, when it starts to brown, add the cream and the nuts, stir and let it heat up, add the parsley and season with salt and pepper.
- Prepare the spaghetti according to the instructions and once it is ready and drained, add it to the frying pan and stir gently so that the sauce is absorbed.
- You can add 1/2 cup of the cooking water to the pasta if it is too thick.
- Serve on plates and add chopped parsley on top.
Molded Turkey with Spinach and Brown Rice
1 pound of spinach without the hard stems
1 medium-size onion
1/4 cup raisins
4 slices of roast turkey
1/2 pound of cooked brown rice
2 cups of poultry broth
2 tablespoons of virgin olive oil
1/2 cup of fried tomato
- Wash the spinach and drain it.
- Finely chop 4 slices of roasted turkey and sauté in a pan with a tablespoon of virgin olive oil. When they start to brown, add the spinach.
- Season with salt to taste and keep over medium heat for 10 minutes.
- Add a spoonful of olive oil, raisins, chopped onion, and rice and sauté for 3 minutes.
- In the poultry stock, cook the rice for 10 minutes.
- Lightly grease custard molds with oil and add layers of turkey, spinach, and rice.
- Unmold and decorate with the fried tomato sauce on top.