Beat the Blues with food.

mental-health-2211182_1920

Is depression on the increase? Is medication the answer? Sometimes.

Depression is not caused by just one factor but can WE help ourselves by eating well?

Can we help control our depression by diet?

A new trial from Deakin University http://www.deakin.edu.au/about-deakin/media-releases/articles/world-first-trial-shows-improving-diet-can-treat-major-depression  has shown for the first time that improving diet quality can treat major depression.

Just cutting out sugar, caffeine and drinking more water can have a huge effect on our moods.

Well, I don’t know about you but I love good food…

I love proper food, meals the whole family can eat and not pick at, meals I can knock up quickly for one or for 6 people. Food which is not expensive and I can easily obtain or grow myself even if I only have a window box.

1.Dark, leafy greens:

The healthiest greens on the planet are Kale, high in Vitamins,  folate and potassium with Collard greens,Spinach Brocolli and sprouts following close behind they all promote good brain function.

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But I don’t like greens.

Well, mix lightly steamed, thinly sliced collard greens into your mashed potatoes. Layer your lasagne with spinach which is low in calories and high in vitamins. Better cooked than raw although great in salads. Forthe best sprout recipes ever sprouts with garlic, chilli..ha ha snuck that one in…lol

  https://www.theguardian.com/lifeandstyle/2014/dec/20/our-10-best-brussels-sprouts-recipes  You will never notice you are eating greens.

2.Fish:

Salmon, trout, mackerel, snapper all high in omega 3 oils, they can be grilled, baked or steamed. Packed with protein, vitamins and potassium all healthy for your well-being.

Thai Salmon Trout.

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Ingredients:

180gm Trout or Salmon fillet.( per person)

For Topping:

1 spring Onion finely chopped.

2/3 stems Coriander chopped finely…I use the stem as well.

1 red birds eye chilli finely chopped help promote the release of pleasure-boosting endorphins in the brain.

1 tbsp Fish Sauce.

A cheek of lime.

Mix ingredients together.

Put fish on foil and spoon topping on reserve some topping to add when serving. Seal foil and put in the oven on 180 for 10/15 mins until cooked.

Serve with steamed rice, boiled new potatoes or over noodles.

3.Walnuts: 7 a day may be all it takes to improve your health. The walnut is a little powerhouse packed with Vitamin E, folate, melatonin and omega 3 oils all of which support good brain health.

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4.Tomatoes: Packed with lycopene and antioxidants that reduce stress and repair damaged brain cells eating a tomato a day is said to reduce the blues by 52%.

My favorite recipe sun-dried and beautiful tomatoes and here is how https://blondieaka.wordpress.com/2015/06/06/yesterday-i-was-clever-so-i-wanted-to-change-the-world-today-i-am-wise-so-i-am-changing-myself-rumi/

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Just words of caution tomatoes are acidic and as with anything moderation is advised because it may cause heartburn in some individuals.

5.Beans: Packed with nutrients copper, folate, magnesium, zinc and calcium.You can use beans in a lovely chilli, salads, add tinned beans to soups and stews. Make a chick pea hummus to dip your veggies in.

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6.Berries: Some of the healthiest food on the planet, juicy, brightly coloured, sweet or sour, fresh or frozen add them to smoothies, yoghurt, a compote on porridge, pancake batters or in salads.

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These foods are easily available everywhere and will help decrease depression and work alongside prescribed medication.

Does Junk food shrink your brain??  http://www.deakin.edu.au/about-deakin/media-releases/articles/does-junk-food-shrink-your-brain

This study thinks it just might!


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Salmon image is from my own personal photo collections.

All other images are Pixabay and no attribution is required.

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18 thoughts on “Beat the Blues with food.

  1. andriaperry

    Diet is a huge part of most diseases we have this day and time, its really hard to get out of the grocery store box and into the produce isle. But I have to say that mental illness is also a chemical imbalance on the body. Where some people can manage with diet and exercise, like you and me, some HAVE to take medication and have to go to therapy, not a food in this world can make some think they are loved when they feel there are not.

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  2. Doctor Jonathan

    This is a wonderful post. Depression is not caused by a pharmaceutical deficiency. There are many factors that contribute and therefore require a multi-directional solution. Food is a MAJOR contributor to physiological changes that dramatically effect emotional feelings and expression. It is NOT the TOTAL ANSWER (in most cases,) but places the individual on a better path toward RESOLVING and RESTORING BALANCED HEALTH to the body.

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  3. marianbeaman

    When I feel down, I go to my kitchen and cook. It relieves tension and supplies the family with good food. Last evening, it was a pork chop/apple recipe with corn and peas. I try to have salmon and trout from the meat market twice a week. When I cook, I know what’s in the food we consume, not so in restaurant food.

    I try to sip water all day long too. Your photos are appetizing, Carol.

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