Dr Sushil Rudra
Durgapur
Table of contents: Introduction – My Personal Experience about Depression –
Introduction: The Best 10 Diets Make You Free From Depression- The Horrible Panic – Meeting with An Angel – I’m Free & Fine – The Opinion of Nutritionist -How the Perfect Diets Help to Reduce stress – A Review – The Bottom Line
It’s my ongoing project to research and write down serially several articles on depression that will help the common people who are not serious about their mental health. Today’s discussion is about depression and diet by heading ” The Best 10 Diets Make You Free From Depression”.
In my previous posts I have discussed different aspects of mood swings, panic attacks or disorders and mainly depressions.
Even in insurgency, how it affects the common people massively, I have posted several articles pertaining to it.
Today’s post is bearing on the most important thing of our daily lifestyles and food habits, naming ” The Best 10 Diets Make You Free From Depression.”
My Personal Experience:The Best 10 Diets Make You Free From Depression
My dear Readers! Most probably you know that I have already confessed that I had to face a massive episode of depression during my youth days and how I have been coping with this cloudy episodes.
I had to face panic attacks while I used to take my schedule classes. It distracted my mental peace frequently. At that time, I felt that if my health got break down here! I had to experience darkness in my eyes.
Moreover, I would feel trouble and darkness in my eyes, bloating, dried tongue, pale etc while I used to lecture at a stress in the classroom.
The duration of one class is an hour. After finishing my one class when I returned to Professor room, my pace of movement ( steps) was not normal. It was trembling pace.
Besides, when I stayed at home alone, I did feel very isolated and nervous. If there’s anyone of my known, there was no problem of panic. I spent quite all right. But panic wrapped up me when I was alone.
That’s not only one or two times, but several years I had been continuously facing this episodes. Really I had battled against this panic attacks and bore an unhealthy mental state for a long time. I went to get diagnosed before a lot of Doctors.
However, they couldn’t prescribe any antidepressants. Because they’re MD in medicine. Rather they prescribed some hypertension(BP) medicine like Amlokind + Attenol. Unfortunately, General physicians couldn’t diagnose my mental health.
On the other hand, I never expressed my mental illness to anyone. Might be it was the case with they did not help to cure me.
Meet An Angel in Mount Abu: The Best 10 Diets Make You Free From Depression
Eventually, I came to know that there is no such syllabus in MBBS of mental health. However, after a long long troubles, I was diagnosed with depression and panic disorders.
I went to Rajasthan along with my family. After roaming from one place to another we reached at Mt. Abu. There we spent 4/5 days at Brahmakumari Guest House.
However, one day we visited Global Hospital of this organisation. A Doctor ( Psychiatric), MD, PhD diagnosed me as a patient with panic disorders and gave me some antidepressants.
Obviously, My wife informed him that I couldn’t travel any long distance place alone by train or bus. He told me that day after getting his medicine I would have been able to travel alone. Truly, his words proved to be true.
I’m Free & Fine:The Best 10 Diets Make You Free From Depression
Now I have been spending a panic – free life. But I couldn’t forget those cloudy days when I was the victim of panic attacks.
My daughter, Sumedha is a nutritionist and dietician. He told me to follow her charts for diets to lessen and overcome my regular stress. She also convinced me to switch up my diet to see if it makes me feel better.
The Opinion Of Great Nutritionist :The Best 10 Diets Make You Free From Depression
To avoid depression why I am sticking to follow a perfect diet
Research suggests that certain foods affect mood—for better or worse. Dietary changes can trigger chemical and physiological changes within the brain that alter our behaviour and emotions.
“Most people understand the link between what they eat and their physical health,” says registered dietitian Elizabeth Somer, author of the 2010 book Eat Your Way to Happiness.
“But the link between what you eat and your mood, your energy, how you sleep, and how well you think is much more immediate. What you eat or don’t eat for breakfast will have at least a subtle effect by mid-afternoon, and what you’re eating all day will have a huge impact today and down the road.”
A Must Diet Antioxidant : The Best 10 Diets Make You Free From Depression
We can lessen destructive free radicals effect in the brain by eating foods rich in antioxidants :
• Beta – Carotene: apricots, broccoli, carrots, peaches, pumpkin, spinach, sweet potatoes.
• Vitamin C: Blue Berry, Grapefruit, Kiwi, Orange, Peppers, Potatoes, Strawberry, Tomato.
• Vitamin E: Margarine, Nuts and Seeds, Vegetable Oil, Wheat Germ.
Smart Curbs: The Best 10 Diets Make You Free From Depression
So choose your carbs wisely. We should limit sugary foods and opt for Smart or Complex Carbs, such as whole grains rather than Simple Carbs, such as Cakes and Cookies.
Besides, Fruits, Vegetables, and legumes are healthy Carbs and fiver.
Take Protein-Rich Foods : The Best 10 Diets Make You Free From Depression
We have to keep foods like Chicken, Sea – Fish. Because it gives us amino acids called tryptophan which helps us making Serotonin.
Therefore, I try to eat something with protein several times a day. Elspecially when I need to clear our mind. It boosts our energy.
Get Enough Nuts and Seeds: The Best 10 Diets Make You Free From Depression
Eating more nuts and seeds may be good for the brain, as these foods contain Omega -3 fatty acids and antioxidants.
Moreover, it’s a rich source of the antioxidant Vitamin E. Eventually, these foods protect Cells from oxidative stress caused by free radicals.
As I’m an aged person, our brains may be exposed to this form of oxidative stress, and Vitamin E may therefore support brain health in older age.
A Review: The Best 10 Diets Make You Free From Depression
A review found that Vitamin E may also contribute to improving cognition and reducing the risk of Alzheimer’s disease.
The nuts and seeds have the highest amount of Vitamin E, including Sunflower Seeds, almonds, hazelnuts etc.
Eggs: The Best 10 Diets Make You Free From Depression
Eggs can be effective brain food. Many of us enjoy it at breakfast. They are a good source of the following B Vitamin:
• Vitamin B 6
• Vitamin B 12
• Folic Acid
Recent research suggests that these vitamins may prevent brain shrinkage and delay cognitive decline.
An increased rate of brain atrophy is often observed in older adults, in particular, those who suffer from cognitive decline.
Homocysteine is a risk factor for brain atrophy, cognitive impairment and dementia. Plasma concentrations of homocysteine can be lowered by dietary administration of B Vitamin.
The next Item is Broccoli. As well as being a low-calorie source of dietary fibre, broccoli may be good for the brain.
Broccoli also contains Vitamin C and flavonoids. Therefore, these antioxidants can further boost our brain health.
Moreover, Broccoli is rich in compounds called glycosylated. When the body breaks these down, they produce isothiocyanates.
Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative diseases.
Other cruciferous vegetables that contain glycosylated include:
1. Cabbage 2. Cauliflower 3. Kale 4. Brussels sprouts 5. Turnips
Leafy greens may support brain health.
Select Selenium Rich Foods: The Best 10 Diets Make You Free From Depression
There is a clear link between low selenium and poor mood swings. The recommended amount of selenium is 55 micrograms per adult.
But the evidence is not clear that taking supplements can help. Despite this, it’s possible to intake a sufficient amount of selenium. So it’s better to focus on foods.
Most health-conscious people might have intake the following items:
• Beans and Legumes • Low-fat dairy products • Nuts and Seeds • Lean Meats / Skinless Chicken • Brown Rice • Oatmeal • Fresh Water Fish • Sea Fish • Whole Grains.
Learn from: positive provocations.
The people should take fruits and must include in your regular diet. However, it will provide you with maximum energy and mental strength. I keep it in my diet. These fruits consist of Vitamins, Minerals etc. Ell
Read more:1. Depression and Its Various Forms
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