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Improve symptoms of depression by following a healthy, balanced diet.pptx
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- 2. Table Of Contents Introduction1 Eating well in a recovery context 2 Food and Mood 3 The Mood In Food 4 Antidepressant foods 5 Antidepressant food score 6 Conclusion 11 References 12
- 3. Introduction Depression is acommon psychological disorder characterized by prolonged feelings of sadness, hopelessness, distress, lethargy, and social withdrawal. Depression can affect a person's quality of life and physical, mental and emotional health. Depression can be treated with antidepressant medications, psychotherapy, social support, and lifestyle changes. One of the changes that can help improve symptoms of depression is to follow a healthy, balanced diet. There are some foods that contain nutrients that are beneficial for brain health and mood, and they are called anti-depressant foods. 1
- 4. Eating well ina recovery context • Eating well is part of a healthy lifestyle. • Healthy eating practices can improve your mental health. • “We are what we eat.” Unfortunately, many of the foods we eat today are over-processed, contain chemicals and preservatives, and lack nutrients. • The gut is often referred to as the second brain. It is estimated about 90% of serotonin (the happy hormone) is made in the gut. • The ability to concentrate and focus comes from the adequate supply of energy – from blood glucose – to the brain. In fact, the brain uses 20% of all energy needed by the body. 2
- 5. Food and Mood Consistentmeals and mealtimes • Skipping meals = low energy • Blood sugar fluctuations = mood swings • Regularly eating breakfast = maintains a healthy body weight The importance of carbohydrates • Carbohydrates produce serotonin Keeping hydrated • Improves cognition, mood and quality of sleep 3
- 6. •Feeling generally happy Nuts,seeds, tofu, lentils, beans, eggs, chicken, fish •Emotionally balanced, less Moody Fish like salmon and cod, food rich in poly- unsaturated fatty acids like walnuts and almonds •Feeling more alert and active Lean meat, lamb, eggs, soya beans, chick peas, dhal The Mood In Food •Irritable, anxious Caffeinated drinks like coffee and tea (if taken in excess) •Mood swings Refined sugar like candies, cookies, soft drinks (if taken in excess) •Feeling low Fatty and high-calorie food like junk food, fast food (if taken in excess) Negative Positive 4
- 7. Antidepressant foods Vitaminsand minerals: Such as selenium, vitamin D, B vitamins, zinc, tryptophan, probiotics, and potassium. These substances help regulate the functions of the nervous system and secrete hormones responsible for happiness, relaxation, and sleep. They can be obtained from foods such as seafood, eggs, dairy, oily fish, meat, whole grains, nuts, seeds, beans, chickpeas, yoghurt, leafy vegetables and fruit. 5
- 8. Antidepressant foods Omega3: They are healthy fats that play an important role in building and protecting brain cells and improving neural communication between them. It also helps combat mood swings, depression, anxiety and stress. They can be obtained from foods such as walnuts, flaxseeds, canola oil, and fatty fish such as salmon, tuna, and sardines. 6
- 9. Antidepressant foods Antioxidants: Theyare substances that fight free radicals that cause cell damage, aging, inflammation, and depression. Antioxidants are found in foods rich in vitamin C, beta- carotene and vitamin E. Examples include broccoli, peppers, oranges, kiwi, strawberries, potatoes, tomatoes, grapefruit, berries, carrots, apricots, cantaloupes, cabbage, pumpkin, peaches, vegetable oils, nuts, wheat germ oil, and seeds. 7
- 10. Antidepressant foods Complex carbohydrates: Theyare energy sources that help raise blood sugar levels stably and stimulate the secretion of serotonin in the brain. It is recommended to avoid simple carbohydrates that raise blood sugar levels suddenly and then drop quickly, causing mood changes. Foods rich in complex carbohydrates include whole grains such as oats, wheat, barley, corn, brown rice, and brown bread 8
- 11. Antidepressant animal foods254AFS range Antidepressant plant foods AFS range Oyster 56% Watercress 127% Liver and organ meats (spleen, kidneys, or heart) 18%-38% Spinach 97% Poultry giblets 31% Mustard, turnip, or beet greens 76%-93% Clam 30% Lettuces (red, green, romaine) 74%-99% Mussels 28% Swiss chard 90% Octopus 27% Fresh herbs (cilantro, basil, or parsley) 73%-75% Crab 24% Chicory greens 74% Goat 23% Pummelo 69% Tuna 15%-21% Peppers (bell, serrano, or jalapeno) 39%-56% Smelt 20% Kale or collards 48%-62% Fish roe 19% Pumpkin 46% Bluefish 19% Dandelion greens 43% Wolffish 19% Cauliflower 41%-42% Pollock 18% Kohlrabi 41% Lobster 17% Red cabbage 41% Rainbow trout 16%-17% Broccoli 41% Snail or whelk 16% Brussels sprouts 35% Spot fish 16% Acerola 34% Salmon 10%-16% Butternut squash 34% Herring 16% Papaya 31% Emu 16% Lemon 31% Snapper 16% Strawberry 31% Antidepressant food score Classification of foods and nutrients with specific Reference Dietary Intakes listed in the USDA AFS database •Antidepressant foods 9
- 12. Antidepressant food score Classificationof foods and nutrients with specific Reference Dietary Intakes listed in the USDA AFS database Food category Mean AFS Vegetables 48% Organ meats 25% Fruits 20% Seafood 16% Legumes 8% Meats 8% Grains 5% •Food categories and mean antidepressant food score 10
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- 14. - Bhandari, S.(2021, November 11). Foods That Help Fight Depression. Retrieved from Web MD: https://www.webmd.com/depression/ss/slideshow-foods-fight-depression - Blog, J. (2023, 2 3). Foods that act as antidepressants: How nutrition can affect your mood. Retrieved from Jillian michaels: https://www.jillianmichaels.com/blog/food-and- nutrition/foods-act-antidepressants-how-nutrition-can-affect-your- mood?language_content_entity=en - LaChance LR, Ramsey D. (2018)Antidepressant foods: An evidence-based nutrient profiling system for depression. References