WHY PEOPLE SUFFER FROM DEPRESSION

Have you been wondering “WHY PEOPLE SUFFER FROM DEPRESSION?” here I  am to show some reasons why people suffer from depression and also to provide some dietary measures to reduce depression

WHY PEOPLE SUFFER FROM DEPRESSION

1)LACK OF GLUCOSE

  Not eating enough contribute to depression ,brain need  glucose to function well ,insufficient glucose supply affect your mood and health .Especially missing morning meal affect your mood negatively .You should aim to eat before 9 am

2)LACK OF FATS

 Not eating enough fats also affect your mood ,brain need fats to maintain its structure –it requires nearly 40% fats to function well

3)LACK OF VITAMINS AND ZINC

Vitamins are required to reduce depression and lack of vitamins and zinc negatively affect your mood .Zinc in fruits ,vegetables and liver is needed to stimulate your mood

4)LACK OF ENOUGH PROTEIN

Lack of protein from natural food negatively affect your mood ,protein from processed food like tinned fish increase depression level .Healthy protein has tryptophan which is needed to stimulate your mood

5)LACK OF FLUID

Lack of fluid lead to dehydration which can affect your mood , your brain requires more fluid to function well

6)ASSOCIATING WITH NEGATIVE PEOPLE

People who have negative  views affect your mood ,they place you in a world with more problems than what the world actually has for you ! this is very true and it is the major cause of depression and suicides

7)LACK OF PHYSICAL ACTIVITY

Lacking physical activity increase depression levels since it may increase pressure on you –physical activity reduce pressure and may let your body and brain relax well ,lacking physical activity result in negative effects

TREATMENT OF DEPRESSION

1)EAT REGULAR MEALS

By eating regular meals throughout the day , you maintain blood sugar constant ,missing meals

,especially breakfast leads to low sugar which will cause low mood ,fatigue and irritability .You should

aim to have at least 3 meals per day to maintain constant blood sugar .If you feel hungry between the

meals ,you may need to take healthy snack like cereals ,fruits or nuts .

2)TAKE IN ENOUGH CARBOHYDRATES

Carbohydrates are vital for the functioning of our body ,especially the brain ,your brain needs

carbohydrates  to function properly .Your brain needs carbohydrates as fuel ,and it needs a steady supply of carbohydrates to function properly ,thus ,help in reducing depression .

3)ASSOCIATE WITH POSITIVE PEOPLE

Positive people help you encounter problems and also help you solve depression ,their views can stimulate your mood thus helping you encounter depression problems

4)TAKE LESS REFINED FOODS

Less refined foods like : whole grain ,cereals ,pulses ,fruits and vegetables  have a lower glycaemic  index

and are also nutritionally much better than refined foods .Less refined foods contain thiamin (B1) ,  a

vitamin  that has been associated with control of mood .Sugary foods are quickly absorbed into the

bloodstream  which may cause an initial ‘high’ or surge of energy that soon wears off as the body

increases  its insulin production ,leaving you feeling tired and low .Your body needs vitamins and

minerals to function well ,vitamins and minerals are digested slowly ,helping to control the rate of

glucose supply to your brain and body. When cooking  vegetables ,use a small amount of pre-boiled

water ,and should not be overcooked  ,you will lose much of the vitamin content .You should take

breads ,breakfast cereals ,rice and pasta ,potatoes ,at least 5 portions of fruits and vegetables daily .

5)INCLUDE PROTEIN

Proteins ensure a continuous supply of the amino acid tryptophan  to the brain ,which can improve your

mood .Fresh meat ,fish ,shellfish ,eggs ,nuts ,milk ,low fat cheese ,seeds are the best sources of protein .

6)INCLUDE FATS

Our cells needs fats to maintain their structures and our brains are made of around 40%fat .Take more

amount of nuts ,seeds and use olive or nut oil dressing on salads .You should decrease trans fats found

in processed and packaged foods such as sausages ,processed meats ,pre-packaged cakes and biscuits .

7)INCLUDE FISH

Oily fish contain omega 3 oils which may help reduce ANXIETY  AND DEPRESSION PROBLEMS ,include them 3 times per week .You

can also make use of supplements such as olive  and avoid trans fats in processed foods .

8)MAINTAIN HEALTHY WEIGHT

Excessive weight loss or weight gain can negatively affect your mood .Lack of  good nutrition and weight

loss will deprive the brain of glucose .

9)TAKE IN MORE FLUID

Dehydration negatively affect your mood ,take in more fluid .aim about 2 liters  per day .Avoid energy

Drinks  ,too much intake of coffee (limit to 3 cups ), too much intake of tea (limit to 5 cups ) as these 

contain  caffeine which may have impacts on your mood .Avoid too much intake of alcohol as it has

dehydrating effect leading to more depressed or anxious

10)REGULAR PHYSICAL EXERCISE

Physical activity  help you in fighting depression and anxiety .Physical activity leads to release of

Endorphins  which are feel good chemicals that help you to relax and feel happy .

11)INTAKE NUTRITIONAL SUPLEMENTS

Heavy smokers and alcohol drinkers should make use of nutritional  supplements .Daily intake of vitamin

and  mineral is essential .If you are a heavy smoker or alcohol drinker , you should avoid vitamin A and E

,avoid   liver as it is high in vitamin A