As a depression sufferer who’s spent several years learning to cope with the illness, I can confidently say it’s every bit as physical as it is mental.
Yeah, we often speak about ‘mental’ and ‘physical’ illness as if they’re two distinctly different things. But as you dive into the facts, that distinction becomes blurrier and blurrier.
The truth is that what goes on in your body will have a major effect on what happens upstairs. The great part? You have a large say in whether that effect is good or bad. Every day, you make the call – by choosing what to eat!
Here are 9 great foods & drinks that all depression sufferers should get more of.
#1 – Green Tea
People have been using green tea to battle depression for thousands of years. According to research, polyphenols in green tea boost the brain’s supply of dopamine – a ‘happy’ neurotransmitter. Those handy dandy polyphenols also work to increase insulin sensitivity. This maintains a steady supply of glucose – fuel – in the brain.
Pretty sweet, huh? The best part is that, according to one study, the benefits pile on the more green tea you drink. Once you get to four cups daily, you’re half as likely to feel depressed than if you drank none.
#2 – Almonds
A 100 gram bunch of almonds contains 268 mg of magnesium. From personal experience, I can say that magnesium works wonders for treating depression and it’s cousin, the migraine.
You don’t have to take my word for it alone, though; researchers agree!
Way back in 1968, a study found that replenishing magnesium levels (which are typically low in Americans) reverses depression, migraines and irritability.
Women and men aged 19-30 need 310 mg and 400 mg of magnesium, respectively. Men 31 and older should get 420 mg, while women need 320 mg. Eat a handful of almonds daily and you’re already well on your way!
#3 – Salmon
The omega-3 fatty acids in salmon do the heavy depression-lifting here. Those omega-3s soften cell membranes and make it easier for serotonin – another happy neurotransmitter – to make its way through the brain.
Researchers have found that positive antidepressant effects increase with omega-3 fatty acid consumption. On the flip side, the side effects tend to decrease.
Make sure you stay away from farmed salmon. Buy organic instead. A whole fish will give you upwards of 1 gram of omega-3.
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