Cute rhyming aside, your food and your mood are in a serious relationship here. Yes, you might reach for certain snacks when you’re feeling down. However, the food you eat can also have real effects on your overall mood. If you’ve been struggling to keep your spirits up lately, it might be a good time to reevaluate what you’re feeding yourself. Remember, nothing is going to replace the good that talking with your doctor will do for you if you’re struggling with depression.
The Mediterranean Diet
Plenty of research has gone into figuring out what the causes of depression might be, as well as steps people can take to ease the symptoms. The Mediterranean Diet has been shown to be the best one studied so far.
An article out of the World Journal of Psychiatry outlined 12 vitamins that may help with depressive symptoms. Those were “folate, iron, long-chain omega-3 fatty acids (EPA and DHA), magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C, and zinc.” A big list!
Sugar & Processed Foods
We know, they taste downright delicious. But foods with tons of added sugars that have been heavily processed aren’t doing you many favors. Research has shown that, while people struggling with depression may choose less healthy foods, unhealthy foods can also cause those depressive symptoms over time in some.
Mindful eating has been looked at as an effective strategy for people who struggle with binge eating and emotional eating.
Processed meat and refined grains might contribute to worse moods and depression over time.
Getting the right mix of vitamins can be difficult when you’re taking pills to hit all the right ones. Getting the right foods into your diet is often much easier. This is especially true for Omega-3s, which are associated with lower levels of depression. Salmon is a great source of it.
Caffeine is honestly a mixed bag when it comes to the research. If we’re talking coffee, at the very least we all need to be conscious of how it might be affecting our sleep. If you chug a cup of the stuff a few hours before bed every day, it can affect your sleep…and your mood. Quitting coffee cold turkey might not be so great for you either.
Another simple one might be bananas. They contain some of the building blocks for dopamine and serotonin, two of the important ‘feel good’ neurotransmitters.
Ah yes, the most important meal of the day. At least where your mood is concerned, this might be true. There’s a link between skipping breakfast and depression.
Beans beans, the magical fruit. The more you eat, the more you feel upbeat and positive, ready to take on the world. Okay but seriously, beans and legumes have fiber and plenty of those vitamins listed above.