Filed under: Chronic Disease, Drugs, Healthy Lifestyle, Oils, Sweets | Tags: depression, diet, gut bacteria, omega-3 fats, sugar
Do you struggle with depression, or know someone who does? If so, you’re not alone. More than 100 million Americans cope with some level of depression—that’s one in three people. Why is this problem so widespread, and is there anything you can do about it, other than taking prescription pills?
There are many factors that can lead to depression, and those factors are going to differ for everyone. But one factor that is usually completely overlooked by the medical establishment is diet. On the whole, Americans eat so poorly that we are literally starved of the nutrients we need to keep our brains healthy. Here are some easy changes you can make to your diet to help ward off depression…
Eat your fats. Your healthy fats, that is—specifically foods high in omega-3s. Omega-3 fats are critical for the proper functioning of the brain and nervous system, and 99 percent of Americans do not eat enough of these fats. The best sources of omega-3s are fish, nuts, and seeds. It is worth noting that in Iceland, a country whose people eat a ton of fish, depression rates are extremely low (and this is a country where it is dark much of the year).
Reduce sugar intake. There are a million reasons to avoid foods with added sugar, and one of them happens to be that sugar can contribute to depression.
Eat lots of whole, real foods. The American diet of convenience tends to leave us shortchanged when it comes to nutrients. And a deficiency of such nutrients as folic acid, vitamin B12, and vitamin D can lead to increased risk of depression. Eat lots of fresh vegetables and fruits every day, in addition to lean proteins like eggs and chicken, whole grains, and legumes.
Heal your gut with food. More and more research is showing that there is a strong connection between the brain and what’s going on in the gut. Eat the kinds of foods that will help the right gut bacteria proliferate in your intestines: green vegetables as well as fermented foods like yogurt, kefir, and sauerkraut.