How Right Food Can Beat Depression?
Nutrition plays a pivotal role in fighting depression and other mental health conditions. Here are some foods that can help reduce depressive symptoms.
Dr. Bhushan Ambadkar
Psychiatrist
Dr. Bhushan Ambadkar
Psychiatrist
All of us go through spells of sadness in our lives. Sorrow, like happiness, is a normal state of mind. However, prolonged phase of sadness may not be normal. It could signal a mood disorder known as depression. According to the World Health Organization, this mental health challenge is the major cause of disability worldwide.In the clinical psychology fraternity, depression is defined as a mood disorder in which feelings of sadness and loss of interest in otherwise favourite things persist for more than 2 weeks at a stretch. It is likely to affect daily functionalities and may last for weeks or months. Different from frequent mood fluctuations, depression is a medical condition which is also characterised by anger, sense of loss, low self-worth and hopelessness. Certain health ailments, such as arthritis, asthma, cardiovascular disease, cancer, diabetes and obesity can worsen the symptoms of this mood disorder.
People experiencing depression describe it as feeling a significant loss, and feeling lifeless and apathetic. However, there is a way to get better, by finding the root cause of the depression and identifying various symptoms and types which can help to find a solution that enables people to feel better.
Depression can be classified into various categories depending on the severity and longevity of symptoms. Here are the most common types of this mental health disorder:
Major or clinical depressive disorder
This is the most severe form of depression where a person experiences certain symptoms for more than 2 weeks. They include:
Depression can affect a person emotionally as well as physically. Common symptoms of depression include unhappiness, loss of interest in activities which were earlier pleasurable, loss of appetite, lack of energy and motivation, difficulty in concentrating, inability to make decisions and sleep issues (mainly insomnia). Chronic, untreated depression can manifest through suicidal thoughts. Apart from these, there are other red flags of depression. Watch out for these:
Causes
Depression is caused due to various factors. It may be triggered due to external factors (exogenous) or it may be triggered due to internally induced or already existing disease).Someone with depression in the family history is more likely to develop the same illness.
As depression is a multifactorial illness, it is difficult to pinpoint the exact causes behind depression. However, certain factors listed below may work as triggers:
Practical approaches to prevent depression are developing and implementing a school-based program that motivates children and adolescents to think positively. Programs promoting exercises for the elderly have also proven effective in the prevention of depression.
To confirm depression, a person must be suffering from at least five symptoms of depression every day for the entire day for two weeks. Depressed mood, loss of interest and enjoyment, and increased fatiguability are regarded as typical symptoms of depression.
A physician may consider when the symptoms began to show up and how long they last, and how much they interfere with a patient’s day-to-day activities. Physical exams, interviews and, lab tests are usually used for confirming the diagnosis.
Pharmacotherapy
Doctors prescribe antidepressants for this mental health condition. Each type of these medicines works differently. However, their aim is to regulate brain chemicals to make the patient feel upbeat. Patients should not resort to self-medication when it comes to taking anti-depressants. Also, they should consult a doctor before they stop taking them once the symptoms subside.
An option for treatment-resistant depression is adding a different type of drug, such as antipsychotic or anticonvulsant medication, that helps in the management of symptoms in a better way. Medications prescribed for depression are recommended to be taken regularly as prescribed.
Psychotherapy
Talking to a trained counsellor goes a long way in easing the symptoms of depression. Counsellors may resort to several techniques to help with the condition. One of the most commonly used therapies is cognitive behavioural therapy (CBT). It focuses on a person’s thought process, belief and attitude, and equips them with coping skills for negative emotions.
Brain stimulating therapy
This involves activation or inhibition of the brain impulses with the help of magnetic or electric waves. The most known forms of brain stimulation therapy are electroconvulsive therapy, repetitive transcranial magnetic stimulation and transcranial direct current stimulation.
Alongside medications and psychological counselling, patients need to make some lifestyle modifications to manage depression well.
Eat mindfully
A growing body of research associates processed and sugar-loaded foods with mental health conditions like depression. Various studies have also found that loading up on green vegetables, fruits and foods rich in monounsaturated fats like omega-3 and omega-6 fatty acids improve cognitive capacity. The best sources of these fatty acids are nuts and olive oil.
Exercise regularly
Regular workouts release the happy hormones, endorphins and stimulate the secretion of a brain chemical called norepinephrine, which is associated with mood. Also, yoga is known to alleviate stress, a contributing factor behind depression. Walking every day will also help deal with depression.
Sleep well
Several studies have associated poor sleep quality with depression. Sleep regulates many brain chemicals that are linked to your mood. So, getting sound sleep is essential to manage depressive disorders. Sticking to a bedtime every night and creating bedtime rituals enhance snooze time.
Prognosis
Lifestyle changes,such as avoiding alcohol, cutting down on smoking, and increasing exercise and being active, benefit several people suffering from depression.
Proper therapy, diet and early treatments make it easier to live with depression. Lack of treatment and care may result in progression of the illness causing loss of job, suicidal thoughts and ultimately an early death.
Complications
Depression is a serious disorder that can take a toll on individuals and their families. However, this mood disorder may be accompanied by these other complications too:
Nutrition plays a pivotal role in fighting depression and other mental health conditions. Here are some foods that can help reduce depressive symptoms.
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