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Last Updated: Oct 23, 2019
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Follow DIet During Depressive Phase
Diet during depressive phase:
| Consume: |
| • Eat food in a relaxed atmosphere, as stress decreases the ability of our body to metabolize food. • Take enough time for lunch. • Sometimes it is difficult to eat when you are depressed, eat small snacks several times a day. • Drink plenty of water, at least 8 – 10 full glasses of water. Water is required for energy and for proper functioning of brain and body. • Keep a record of every thing you eat and observe how you feel after eating. If you feel tired, weak, confused or low after eating, you may have a food allergy. Keep a track of it and avoid food you are allergic too. • Reduce intake of simple carbohydrates like breads, pastas, sugar, honey, candy, table sugar, syrups, and carbonated drinks should be avoided. • Fruits, vegetables, milk and milk products are also simple carbohydrates, but they also are best sources of vitamins and minerals hence are essential. Should consume every day. • Limit intake of saturated fats. Not more then 30% of total calories should come from fats. • Consume foods that have quality fats i.e. foods high in essential fatty acids (EFA). • Limit intake of foods high in cholesterol (not more then 300 mg a day). • Protein intake should not exceed more then 60-65 gm / day for males and 50-55 gm / day for female. Note: protein intake should not be lower then 55-60 gm for males and 45-50 gm per day. Choose proteins which are high in essential amino acids. • Increase intake of vitamin B complex. They are needed for energy production, nerve cell functioning and metabolism of carbohydrates. • Consume foods high in vitamin C, it increases immunity and is essential for neurotransmitter production. Consume at least 100 mg / day of vitamin C. • Increase intake of food high in vitamin E, increases blood circulation and protects the brain cells. Consume at least 22.5 IU of vitamin E. • Consume food high in choline or lecithin. Choline acts as a neurotransmitter and is very important for brain function. – Milk, eggs, liver, wheat germ and peanuts are rich in choline. – Other sources are beef, shrimp, salmon, Atlantic cod, Brussels sprouts, broccoli and milk chocolate. • Include garlic in your regular diet. • Other foods like beans, pods, tofu, raw fresh fruits and fresh vegetables are good to alleviate depression. • Include foods high in calcium and foods high in magnesium in your diet, as deficiency of calcium and magnesium can be one of the cause for depression, as they are needed for energy production and proper functioning of the nervous system. • Iron deficiency will lead to fatigue, irritability, weakness and this inefficiency to work can cause depression. Thus consume food high in iron to avoid iron deficiency. • Increase intake of minerals like copper, potassium and selenium, are essential for mental alertness and proper functioning of our body. |
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