принципы антидепрессивной диетыThe brain, like the body, needs good food. To combat the mood swings, psychiatrists and dietitians offer so-called “antidepressant diet” depending on the time of year. The principles of the antidepressant diet that should be followed.

According to the results of recent studies was a close relationship between poor nutrition and poor health, and scientists have confirmed that a balanced diet not only helps to accelerate and sustain the healing process, but also significantly reduce the risk of depression.

  • Enjoy eating, as this is the main point in dealing with depression.
  • The diet should be balanced, that is, no restrictions, do not forget that it is better to take in food products that have a positive effect on your health (fruits, vegetables, cereals, fish) and limit your intake of sweets, chips and sausages. Energy value should be 10-15% protein, 30-35% lipids, 50-55% of carbohydrates.
  • Find the proteins. Eggs, meat, some types of fish (cod, monkfish), skim milk, hard cheese, dry fruits and vegetables will enrich your diet with tryptophan.
  • Do not pass up of lipids, they’re just necessary for brain health, as they help to maintain mobility of cell membranes. Moreover, unsaturated fatty acids, particularly omega 3 are regulators of mood and reduce the risk of depression.
  • Avoid saturated acid fats and TRANS fats.
  • Carbohydrates, especially glucose, support brain function. It is necessary at every meal to consume foods containing complex carbohydrates (bread, pasta, rice, cereal) and simple carbohydrates (fruits, vegetables, milk and yoghurt).
  • Maintain levels of magnesium in the body. For example, every day eat two or three slices of dark chocolate.
  • Bet on vitamin b, especially vitamin B1 (green peas, oranges), vitamin B6 (beans, eggs, rice, chicken, bananas) and vitamin B12 (eggs, tuna, salmon, oysters).
  • Do not abuse alcohol and energy drinks based on caffeine and guarana. In large doses they cause a panic attack, anxiety and symptoms of depression.
  • In the case of low morale or depression, do not hesitate to seek qualified help.

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