Depression is a debilitating illness characterized by lack of energy, negative thoughts and an inability to experience joy and a sense of wellbeing. Sometimes this is due to psychological factors such as a job loss, an unhealthy relationship or bereavement. However, depression can often be a case of nutritional imbalances.
Cut out the following foods:
* Cut out sugar and all refined carbohydrates in food and drinks, as they create blood sugar imbalances which can contribute to adrenal fatigue leading to depression.
* Cut out processed and refined foods as they can contain chemicals which can deplete the body of nutrients which are needed to elevate mood.
* Cut down or cut out alcohol and caffeine as both can stimulate and stress the adrenals, causing blood sugar imbalances and the loss of nutrients required for mood elevation.
* Cut out any foods to which you know you are intolerant or allergic.
Increase the following foods:
* Eat good quality protein including organic lean red meat, game, eggs, fish and seafood, as well as free range white meats. Good vegetarian protein sources include: nuts and seeds, grains and legumes like Soya foods, and quinoa grains. Protein is very important for providing the amino acids required to build neuro-transmitters in the brain which regulate mood.
Regular protein at each meal is also very important in managing blood sugar balance and supporting the adrenal glands.
* Seafood is high in zinc, and red meat contains good levels of iron and Vitamin B. The grains also contain good levels of Vitamin B. Iron is also found in the dark green leafy vegetables.
* Eat plenty of vegetables, beans and pulses for fiber, as this can help balance blood sugar and are full of nutrients.
* Eat plenty of the omega 3 essential fatty acids, as they are known to support the performance of mood enhancing neurotransmitters. These foods include: oily fish like tuna, salmon, herring mackerel, sardines, anchovies and trout. Others include: walnuts, flax seeds and flax seed oil.
* Eat 3 meals a day and have two small snacks in-between meals if this helps stave off hunger. Ensure snacks have some protein in them (like nuts and seeds). This helps maintain blood sugar control.
* Eat plenty of fruit and vegetables each day as these contain many of the micronutrients, including Vitamin C and magnesium, which are important for mood regulation.
* Consider visiting a nutritionist to help assess your thyroid and adrenal status, and to check for pyroluria, heavy metal toxicity, and food allergies and intolerances as well as your mineral status.
* Ensure you take regular exercise, especially in daylight, which releases endorphins which elevates mood. Exercise also increases serotonin in the body which is the feel good neuro-transmitter.
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