Diet against depression

Every fifth person on Earth suffers from some type of depression. But it turns out that many of them can be cured just with the help of a properly composed menu.

Signs of Depression

The more of these symptoms you have, the higher your level of depression.

1. Constant feeling of tiredness and drowsiness
2. Waking up early (without an alarm clock!) and feeling unwell in the morning
3. Decreased sexual desire
4. Complete lack of appetite or uncontrollable gluttony
5. Indifference to everything in the world
6. Losing your sense of humor
7. Anger at the whole world
8. Panic fear for no reason
9. Feeling powerless and unable to change anything in your life
10. Sharp changes from a sluggish depressive mood to periods of increased activity
11. Pain for no apparent reason

It is at the beginning of spring, according to psychologists and doctors, that one of the most noticeable peaks of depression occurs. Lack of sunlight during the long winter months, vitamin deficiency and chronic fatigue lead to very sad consequences. At the same time, one of the main causes of depression is a sharp decrease in the level of serotonin in the brain, a substance responsible, among other things, for our good mood.

By the way, scientists made one interesting observation - over the past 10 years, depression has become much younger: now those who have barely reached the age of 25 are increasingly affected by it, although not so long ago doctors believed that this rarely occurs before the age of 37. Now depression is the third most common disease in the world (after hypertension and influenza) and the first in terms of the number of unexpected deaths.

About serotonin

It is often called the “happiness hormone” because it is produced in the body during moments of ecstasy and euphoria. When serotonin levels are normal, we feel great, have a sense of satisfaction with life and well-being. Thanks to this “happiness hormone”, we work most productively, as we are able to concentrate and concentrate.

Serotonin ensures proper rest during sleep, and we wake up happy and energetic. But fluctuations in its level (rapid increase and decrease) lead to increased anxiety, agitation, outbursts of anger and aggression, and sleep disturbances.

With constantly low levels of serotonin, we experience apathy, lethargy, memory impairment, loss of interest in life and chronic insomnia. In addition, its deficiency can be accompanied by chronic muscle pain, migraines and intestinal problems.

How to Increase Serotonin Levels

So how can you regain your good mood and optimism? Despite the fact that you can now find drugs containing artificial serotonin in pharmacies, there is no particular point in taking them. In order for this substance to act, it must be produced only by the brain itself. And for this it needs a whole set of hormones (for example, insulin and estrogen), as well as tryptophan, vitamins B and E, calcium, magnesium, folic acid, selenium and some other substances.

For example, to produce tryptophan (one of the essential amino acids), our menu must contain as much protein as possible. Complex carbohydrates are responsible for insulin, and normal estrogen production is incompatible with strict diets.

Antidepressant products:

1. Fatty fish (tuna, salmon, trout, sardines, mackerel)
2. Chicken and turkey
3. Beef liver and red lean meat
4. Seafood
5. Eggs
6. Milk, dairy products and cheese
7. Vegetables (garlic, carrots, bell peppers, green onions, tomatoes, peas, celery, cabbage, lettuce, spinach, broccoli, parsley, celery)
8. Fruits (bananas, citrus, kiwi and pineapples)
9. Berries (h