DEPRESSION IN MEN

DEPRESSION IN MEN

Causes of DEPRESSION IN MEN  include: high stress level  ,fear of unknown  ,low blood sugar which result in low mood ,lack of carbohydrates ,lack of proteins ,lack of fats and physical inactivity .The following are signs of DEPRESSION IN MEN  :

1) loss of appetite

 2)loss of weight    

3)leg pain

4)feeling hot when it is cold

5)feeling cold when it is hot

6)shaking

7)low in mood

8) under performance in daily work

9)lack of concentration

10)Headache

11)feeling weak

12)sometimes not be able to sleep well

13)burden in shoulders

14)Not willing to socialize

 

DEPRESSION IN MEN CAN BE SOLVED THOUGH :

1)EATING  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)EAT 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. Remember to eat healthy complex carbohydrates ,carbohydrates from unrefined foods

3)TAKE LESS REFINED FOODS

Less refined foods contain less calorie therefore may help you lose belly fat

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

 

4)EAT PROTEINS

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 .

5)EAT 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 .

6)EAT FISH

Oily fish contain omega 3 oils which may help reduce depression ,include them 3 times per week .You

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

7)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 .

8)DRINK  MORE FLUID

Dehydration contribute to high depression level  .Drink 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  affect leading to more depressed or anxious

9) DO REGULAR PHYSICAL EXERCISE

Physical activity help you burn more belly fat  .Physical activity leads to release of

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

10)INTAKE NUTRITIONAL SUPPLEMENTS

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