Book Clinic Appointment with Dr. Subrata Halder
Submit a review for Dr. Subrata HalderYour feedback matters!
Studies show that your brain is particularly at risk. Although there's no way to stop free radicals completely, you can lessen their destructive effect by eating foods rich in antioxidants, including:
- Beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato
- Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato
- Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ
Good sources of omega-3s, including alpha-linolenic acid, are:
- Fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna)
- Canola and soybean oils
- Nuts, especially walnuts
- Dark green, leafy vegetables
Evidence isn't clear that taking supplements can help. And it's possible to get too much selenium. So it's probably best to focus on foods:
- Beans and legumes
- Lean meat (lean pork and beef, skinless chicken and turkey)
- Low-fat dairy products
- Nuts and seeds (particularly brazil nuts - but no more than one or two a day because of their high selenium content)
- Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)
- Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)
Foods like turkey, tuna, and chicken have an amino acid called tryptophan, which may help you make serotonin. Try to eat something with protein several times a day, especially when you need to clear your mind and boost your energy.
Good sources of healthy proteins include beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, and yogurt.
Carbohydrates are linked to the mood-boosting brain chemical, serotonin. Experts aren't sure, but carb cravings sometimes may be related to low serotonin activity.
Choose your carbs wisely. Limit sugary foods and opt for smart or “complex” carbs (such as whole grains) rather than simple carbs (such as cakes and cookies). Fruits, vegetables, and legumes also have healthy carbs and fibe.
What You Can Do?
- Find ways to handle stress and improve your self-esteem.
- Take good care of yourself. Get enough sleep, eat well, and exercise regularly.
- Reach out to family and friends when times get hard.
- Get regular medical checkups, and see your provider if you don’t feel right.
- Get help if you think you’re depressed. If you wait, it could get worse.
- Stick with your treatment plan. If you are on medicine, take it as prescribed, whether you feel good or not. Don’t skip therapy sessions. Let your doctor know what is and isn’t working for you.
- Avoid alcohol and recreational drugs. It may seem like these make you feel better. But they can actually make it harder to treat your depression.
- Try ways to fight stress, like meditation and yoga.
- Spend time with family and friends. Think about joining a support group. Do things that keep you connected to others.
- Know yourself. Pay attention to the things that seem to make your symptoms worse. Keep notes and tell your doctor or therapist about it.
- Don’t make big life decisions on a day when you’re feeling down.
- Talk to your therapist or doctor about medicine that can stop depression from coming back.