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- Chantelle Pattemore
- Apples. Apples are a great source of pectin, a soluble fiber found in fruit and vegetables. Studies have found that consuming high amounts of fiber is linked to a lower risk of depression symptoms.
- Bananas. Experts say adults should consider getting about 25 to 34 grams of fiber a day, depending on their age and sex. Bananas are a great snack when you need a quick pick-me-up.
- Fish. Experts often say that eating fish — especially the oily varieties, such as salmon, mackerel, and sardines — is great for your heart. Still, it’s also important for much more.
- Avocado. The millennials are onto something with their love of avocado toast. Behind the skin of this fruit (yes, it’s a fruit) lies a plethora of vitamins and minerals that have been linked to easing symptoms of depression.
Young adulthood offers an opportunity for early dietary interventions, with research suggesting that a Mediterranean diet (MD) could be beneficial in treating depression. Objectives. This study aimed to determine if an MD can improve depressive symptoms in young males with clinical depression. Methods.
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Can diet help relieve symptoms of depression?
Can diet reduce symptoms of depression in young men?
Can a Mediterranean diet improve depressive symptoms in young men?
Can nutritional counseling improve the diet and depressive symptoms of young men?
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- Overview
- 1. Whole grains
- 2. Omega-3 fatty acids
- 3. Turkey
- 4. Beans
- 5. Nuts
- 6. Probiotics
- 7. Herbal tea
- 8. Dark chocolate
- 9. Saffron
Making a few changes to your diet is one potential way to help manage manic or depressive episodes. Although foods won’t cure bipolar disorder, choosing the right ones may make you feel well and help you better handle your condition.
Bipolar disorder is a mental health condition marked by shifts in mood, such as varying highs (known as mania) and lows (known as depression).
Whole grains aren’t just good for your heart and digestive system. Research suggests that they may also have a calming effect on your mind.
Carbohydrates are thought to boost your brain’s production of serotonin. This feel-good brain chemical helps to ease anxiety and depression. This can leave you feeling more in control, especially during depressive episodes.
So, the next time you’re feeling a little jittery or overwhelmed, grab some whole-grain crackers to nibble on. Other good options include:
•whole-grain toast
•whole-grain pasta
•oatmeal
The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) play an important role in your brain. They’re an essential part of nerve cells and help facilitate signaling between those cells.
Researchers continue to study whether omega-3s can help treat depression, bipolar disorder, and other mental health conditions.
A 2021 study suggested that increasing your intake of omega-3s could help stabilize mood and energy levels. This can make managing symptoms of bipolar disorder easier.
Because omega-3 fatty acids are healthy for your brain and heart in general, they’re worth incorporating into your diet. Cold-water fish contain the highest levels of this healthy nutrient.
Other good food sources include:
•salmon
Turkey is high in the amino acid tryptophan, which has become synonymous with the sleepy feeling that comes over you after Thanksgiving dinner.
Aside from its supposed sleep-inducing effects, tryptophan helps your body make serotonin, a brain chemical that’s involved in stabilizing your mood. Elevating serotonin might help during depressive episodes.
There’s also some evidence that people with bipolar disorder may have lower levels of tryptophan than most people. Researchers are still looking into tryptophan’s effects on bipolar disorder.
If you want to try tryptophan but aren’t a big fan of turkey, you’ll also find it in foods such as eggs, tofu, and cheese.
What do black beans, lima beans, chickpeas, soybeans, and lentils have in common? They’re all members of the legume family, and they’re all rich sources of magnesium.
Magnesium is a mineral that is important for the health of all cells. There’s evidence that magnesium can increase the efficacy of antidepressants and antipsychotic medications. Both of these types of medications are frequently used to manage bipolar disorder symptoms.
Almonds, cashews, and peanuts are also high in magnesium.
In addition to research that suggests magnesium can make bipolar disorder medications more effective, there’s also evidence that magnesium can help lower stress. Magnesium helps to regulate the body’s stress response by keeping cortisol levels in check.
The human gut is teeming with trillions of bacteria. Some live harmoniously with us, while others make us sick.
This gut microbiome is a hot topic in research right now. Scientists are trying to better understand how the healthy bacteria promote health and immune function, including reducing inflammation. Research suggests that inflammation may be linked to bipolar disorder through anxiety, a common symptom of the condition.
Increasingly, researchers are finding that these types of bacteria that reside within us help improve the state of our emotional health. Some bacteria release stress hormones such as norepinephrine, while others release calming chemicals such as serotonin.
One way to tip the balance in favor of healthy bacteria is by eating probiotics — foods containing live bacteria. These include:
•yogurt
•kefir
Chamomile has been used for centuries as a folk remedy for upset stomach, anxiety, and insomnia. A 2020 study suggested that chamomile extract can also help relieve depression and anxiety, both of which are associated with bipolar disorder.
Although more research is needed to understand chamomile’s effect on mental health, if you find that sipping on something hot soothes your mind, it can’t hurt to drink some chamomile tea.
Chocolate is the ultimate comfort food — and dark chocolate, in particular, is believed to have some health benefits.
A 2021 study indicated that dark chocolate could help reduce fatigue and improve cognitive function. Bipolar disorder can affect energy levels, so you may find this added boost from dark chocolate helpful.
This red, thread-like spice is a staple in dishes from India and the Mediterranean. In medicine, saffron has been studied for its calming effect and antidepressant properties.
A 2019 meta-analysis suggested that although saffron is not as effective as most types of antidepressants, it can be helpful in managing mild to moderate depression symptoms. In some studies mentioned, saffron had a similar effect to selective serotonin reuptake inhibitors (SSRIs).
- Brian Krans
Adherence to a healthy diet can reduce the risk of depressive symptoms in first time mothers. Limited: Jacka et al. (2017) Australia: RCT n = 56: Single blind RCT Adults from 18 years: The aim was to investigate the effectiveness of diet improvement programs to treat depression. Both groups had a significantly better condition after three months.
The aim of the present review was to synthesise findings from existing RCT in order to evaluate the impact of dietary interventions (with a whole-of-diet approach) on depression and anxiety outcomes.
- Rachelle S Opie, Adrienne O'Neil, Catherine Itsiopoulos, Felice N Jacka
- 2015
Oct 27, 2023 · These essential fats are important to neurological development and brain health. Adding omega-3 supplements to your diet may help reduce depression symptoms. However, there is some...
Jan 30, 2024 · In a recent study published in Nutrients, researchers explored the association between adherence to a Mediterranean diet (MedDiet) and the severity of symptoms of depression, anxiety, and stress...
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related to: can a diet plan reduce depression & anxiety n menThis Add-On May Help Adults Decrease Depression Symptoms More Than An Antidepressant Alone. Ask Your Doctor About Adding This Treatment To Your Antidepressant. Official Patient Site.
