The science of depression is not understood, and anybody who's clinically depressed should seek professional medical help. I am not a professional, and here is just some ideas based on things I've read (linked below), about foods that are anti-depression, or good for brain health in general.
Engaging in active self-care and self-love, by feeding your body things which you know to be good for you, having a routine, and doing some type of exercise will help everybody feel better. Luckily, the foods which are good for brain health also seem to be things which are beneficial to our general health. You need to consume all the nutrients and fibre your body needs – and avoid significant consumption of refined and heavily processed foods.
There seem to be two overarching theories about depression. The older theory seems to be about serotonin levels, and a more modern one about inflammation. Deficiencies in certain vitamins and minerals can also affect your mood. Having a healthy stomach biome has also been shown to be beneficial. Luckily, many of the same foods seem to be mentioned in all the reports.
Everybody is different, and you need to try what works for your. Some people are sensitive to gluten, dairy or red meat. Some people do well on diets that cut out meat, others cut carbs or vegetables. Personally, I feel that for most of us, a well balanced diet where we try to eat all types of food is best, and that stressing out too much about what we are eating creates more harm in itself. One mood diet study found cutting out red meat led to poorer mental health among the 1,000 participants. “We saw in our data a very clear pattern around too little or too much being problematic” We require a minimum of 0.8g of protein per 1 kg of body weight.
This is a guide for people who can't cook on some simple and delicious foods that can be prepared ahead of time (when you are feeling motivated) that require minimal effort in terms of cooking and cleaning up. We will try to incorporate healthy foods, and avoid unhealthy stuff (although, feel free to "cheat" every now and then, as long as you are conscious of, and acknowledge the side effects). I feel that a well balanced diet consisting of the range of human foods, with a bias against excess sugars, refined grain and oils/ fats is best.
(Stuff can be made in batches and stored in the fridge for a quick meal, or anytime snacking)
"Overnight" Oats - Try to get steel cut or rolled oats. Oats are a whole grain food that is high in fiber and a low glycemic complex carbohydrate. It's good in omega-3, magnesium and potassium. Your body slowly digests this, and it helps you feel full and energetic enough to tackle your day.
These can be in a batch, and stored in the fridge for 4-5 days. My recipe calls for adding in frozen blueberries (and whatever frozen fruits you like), peanut butter (or any other nut butter), and chia or basil seeds (and milled flaxseeds). They can be soaked in cow (or other) milk, or various (plain) yogurts. Cacao nibs, turmeric powder, cinnamon powder, grated nutmeg or toasted nuts can be added for variety.
"Ramen Eggs" or "Boiled Eggs" - Nature's multivitamins, eggs are high in protein and vitamin D, as well as a bunch of B vitamins and selenium. It's also a great source for choline, which is necessary for brain development and may help reduce dementia / alzheimer's.
These can be made in a batch, peeled, and stored in the fridge for 4 or 7 days (ramen / hard boiled).
Home Made Hummus- All the main ingredients are super foods in their own right. It's got chickpeas, sesame paste (tahini), garlic, and olive oil in most traditional versions. Also made in a batch, and good for 4-5 days in the fridge. Hummus wrapped in pita/tortilla with fresh veg is easy. Cut veg, and store it in a tupperware with water in the fridge - keeps for 5 days.Edamame - This is a very high protein (12%) snack that's filling and healthy. Packed with fiber and high in Omega3, these are also a good pre-biotic food that keeps your stomach biome healthy. They can be boiled (5 min), salted (or use miso or an alternate probiotic salt substitute for a salty snack) and kept in the fridge for 4 days. Frozen stuff keeps indefinably.
Nuts & Dark chocolate - A handful of unsalted mixed roasted nuts with some dark chocolate is a guilt free and healthy snack. Good for brain health and general body well being. Buy in bulk, divide in small ziplock bags and freeze them.
Cold Brew / Fresh Coffee- Coffee has some anti-inflamatory properties that seem to help depression. Try to make it from coffee grounds, and stay away from sugar. For minimalists, get a V90 and filter paper, or do cold brew by soaking coffee grounds in water in the fridge.
(Full meals that can be made in batches, stored in the fridge for a while, and reheated easily for a meal)
Sheet Pan Meals - Protein of your choice (I suggest marinated chicken thighs), placed on a sheet pan with veggies (cut and tossed with oil and seasoning) then baked for 15min in the oven.
Leftover Veg Miso Soup - Whatever wilting leftover sorry looking veg you have in the fridge, throw them in a little boiling water for 10min, take off the fire for 15min and stir in a large spoonful of miso. Pre-biotic and Pro-biotic in one dish.
Baked / Panfried Chicken Breasts / Thighs - Frozen meat is placed in a container to defrost and marinate overnight in the fridge. This can be quickly baked / panfried and eaten anytime in the next 2 days. Fold a little tray out of aluminium foil and put that in the oven for easy cleanup.
Miso marinated Salmon - Frozen Salmon is placed in a container to defrost and marinate overnight in the fridge. This can be quickly baked / panfried and eaten anytime in the next 2 days. Fold a little tray out of aluminium foil and put that in the oven for easy cleanup.
Blanched Broccoli, dipped in soy vinegar garlic dipping sauce - Broccoli or Cauliflower florets are cut and blanched quickly in boiling water. Eaten as a snack or a veggie side, dipped in sauce.
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Research and Extra reading:
Exercise:
Mental distress in young women was associated with high consumption of caffeine and fast-food, and it was negatively correlated with moderate-high levels of exercise as well as frequent breakfast consumption.
Mature women shared several common factors with young women; however, high fruit consumption was negatively associated with mental distress.
For young men, high exercise, moderate consumption of dairy, and moderate-high intake of meat were negatively associated with mental distress.
In addition, high fast-food and caffeine consumption were positively associated with mental distress in young men.
For mature men, strong negative associations between higher education, moderate intake of nuts and mental distress surfaced.
STOMACH BIOME AND DEPRESSION
https://www.pasteur.fr/en/home/press-area/press-documents/gut-microbiota-plays-role-brain-function-and-mood-regulation
https://www.sciencedaily.com/releases/2009/03/090310152329.htm
VITAMIN D deficiency causes depression.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/
DEPRESSION IS INFLAMATION THEORY
So depression is an inflammatory disease, but where does the inflammation come from?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3846682/
Excerpt:
Data from population-based studies indicate an association between habitual diet quality and systemic inflammation.
For example, in the Nurses’ Health Study, a healthy (‘prudent’) dietary pattern, characterized by higher intakes of vegetables and fruit, whole grains, fish and legumes, was associated with reduced plasma concentrations of inflammatory markers
High in red and processed meats, refined carbohydrate and other processed foods, was associated with increased inflammatory markers
Fiber contained in whole grain foods appears to have immune modulating functions; wholegrain foods are rich in beta-glucans and these are known to promote immune functioning
Whole grain foods are also high in phytochemicals, which protect against the oxidative stress that is a consequence of inflammation and a feature of depressive illness
Omega-3 fatty acids, which are important components of many healthy foods, such as seafood, nuts, legumes and leafy green vegetables, act to reduce inflammation
It is also evident that habitual or regular exercise protects against the development of new depressive illnesses. Chronic or regular exercise, therefore, down-regulates systemic inflammation
The-connection-between-food-and-mental-health
https://www.healthline.com/health/best-diets-for-mental-health#The-connection-between-food-and-mental-health
https://www.medpagetoday.com/primarycare/dietnutrition/50978
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/
https://www.healthline.com/health/healthy-sleep/foods-that-could-boost-your-serotonin
https://www.medicalnewstoday.com/articles/322416#other-tips-for-boosting-serotonin-and-mood
https://www.medicalnewstoday.com/articles/how-to-increase-serotonin#risks
CHOLINE
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
https://www.healthline.com/nutrition/servings-of-vegetables-per-day
https://www.healthline.com/nutrition/11-brain-foods#TOC_TITLE_HDR_12
Diet as a Prevention Strategy in Mental Health
Red meat, salt and sleep for body building
Better brain health
Eva Selhub MDhttps://www.health.harvard.edu/blog/diet-and-depression-2018022213309
Felice Jacka
https://foodandmoodcentre.com.au/smiles-trial/
nice blog you've got there.. its good to know im depressed because of salt deficiency.
ReplyDeletei'll try some of your recipes, sourcing ingredients would be difficult but lets see if i like my version or not. i'll keep you posted here.