Home » Misc » Foods that contribute to depression

Foods that contribute to depression


SAMHSA’s National Helpline | SAMHSA

Your browser is not supported

Switch to Chrome, Edge, Firefox or Safari

Main page content

  • SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.

    Also visit the online treatment locator.

SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

Also visit the online treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.

The service is open 24/7, 365 days a year.

English and Spanish are available if you select the option to speak with a national representative. Currently, the 435748 (HELP4U) text messaging service is only available in English.

In 2020, the Helpline received 833,598 calls. This is a 27 percent increase from 2019, when the Helpline received a total of 656,953 calls for the year.

The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.

The service is confidential. We will not ask you for any personal information. We may ask for your zip code or other pertinent geographic information in order to track calls being routed to other offices or to accurately identify the local resources appropriate to your needs.

No, we do not provide counseling. Trained information specialists answer calls, transfer callers to state services or other appropriate intake centers in their states, and connect them with local assistance and support.

  • Suggested Resources

    What Is Substance Abuse Treatment? A Booklet for Families
    Created for family members of people with alcohol abuse or drug abuse problems. Answers questions about substance abuse, its symptoms, different types of treatment, and recovery. Addresses concerns of children of parents with substance use/abuse problems.

    It's Not Your Fault (NACoA) (PDF | 12 KB)
    Assures teens with parents who abuse alcohol or drugs that, "It's not your fault!" and that they are not alone. Encourages teens to seek emotional support from other adults, school counselors, and youth support groups such as Alateen, and provides a resource list.

    After an Attempt: A Guide for Taking Care of Your Family Member After Treatment in the Emergency Department
    Aids family members in coping with the aftermath of a relative's suicide attempt. Describes the emergency department treatment process, lists questions to ask about follow-up treatment, and describes how to reduce risk and ensure safety at home.

    Family Therapy Can Help: For People in Recovery From Mental Illness or Addiction
    Explores the role of family therapy in recovery from mental illness or substance abuse. Explains how family therapy sessions are run and who conducts them, describes a typical session, and provides information on its effectiveness in recovery.

    For additional resources, please visit the SAMHSA Store.

Last Updated: 08/30/2022

Alcohol, Tobacco, and Other Drugs

Your browser is not supported

Switch to Chrome, Edge, Firefox or Safari

Misusing alcohol, tobacco, and other drugs can have both immediate and long-term health effects.

The misuse and abuse of alcohol, tobacco, illicit drugs, and prescription medications affect the health and well-being of millions of Americans. NSDUH estimates allow researchers, clinicians, policymakers, and the general public to better understand and improve the nation’s behavioral health. These reports and detailed tables present estimates from the 2021 National Survey on Drug Use and Health (NSDUH).

Alcohol

Data:

  • Among the 133.1 million current alcohol users aged 12 or older in 2021, 60.0 million people (or 45.1%) were past month binge drinkers. The percentage of people who were past month binge drinkers was highest among young adults aged 18 to 25 (29.2% or 9.8 million people), followed by adults aged 26 or older (22.4% or 49.3 million people), then by adolescents aged 12 to 17 (3.8% or 995,000 people). (2021 NSDUH)
  • Among people aged 12 to 20 in 2021, 15.1% (or 5.9 million people) were past month alcohol users. Estimates of binge alcohol use and heavy alcohol use in the past month among underage people were 8.3% (or 3.2 million people) and 1.6% (or 613,000 people), respectively. (2021 NSDUH)
  • In 2020, 50.0% of people aged 12 or older (or 138.5 million people) used alcohol in the past month (i.e., current alcohol users) (2020 NSDUH)
  • Among the 138.5 million people who were current alcohol users, 61.6 million people (or 44.4%) were classified as binge drinkers and 17.7 million people (28.8% of current binge drinkers and 12.8% of current alcohol users) were classified as heavy drinkers (2020 NSDUH)
  • The percentage of people who were past month binge alcohol users was highest among young adults aged 18 to 25 (31. 4%) compared with 22.9% of adults aged 26 or older and 4.1% of adolescents aged 12 to 17 (2020 NSDUH)
  • Excessive alcohol use can increase a person’s risk of stroke, liver cirrhosis, alcoholic hepatitis, cancer, and other serious health conditions
  • Excessive alcohol use can also lead to risk-taking behavior, including driving while impaired. The Centers for Disease Control and Prevention reports that 29 people in the United States die in motor vehicle crashes that involve an alcohol-impaired driver daily

Programs/Initiatives:

  • STOP Underage Drinking interagency portal - Interagency Coordinating Committee on the Prevention of Underage Drinking
  • Interagency Coordinating Committee on the Prevention of Underage Drinking
  • Talk. They Hear You.
  • Underage Drinking: Myths vs. Facts
  • Talking with your College-Bound Young Adult About Alcohol

Relevant links:

  • National Association of State Alcohol and Drug Abuse Directors
  • Department of Transportation Office of Drug & Alcohol Policy & Compliance
  • Alcohol Policy Information Systems Database (APIS)
  • National Institute on Alcohol Abuse and Alcoholism

Tobacco

Data:

  • In 2020, 20. 7% of people aged 12 or older (or 57.3 million people) used nicotine products (i.e., used tobacco products or vaped nicotine) in the past month (2020 NSDUH)
  • Among past month users of nicotine products, nearly two thirds of adolescents aged 12 to 17 (63.1%) vaped nicotine but did not use tobacco products. In contrast, 88.9% of past month nicotine product users aged 26 or older used only tobacco products (2020 NSDUH)
  • Tobacco use is the leading cause of preventable death, often leading to lung cancer, respiratory disorders, heart disease, stroke, and other serious illnesses. The CDC reports that cigarette smoking causes more than 480,000 deaths each year in the United States
  • The CDC’s Office on Smoking and Health reports that more than 16 million Americans are living with a disease caused by smoking cigarettes

Electronic cigarette (e-cigarette) use data:

  • In 2021, 13.2 million people aged 12 or older (or 4.7%) used an e-cigarette or other vaping device to vape nicotine in the past month. The percentage of people who vaped nicotine was highest among young adults aged 18 to 25 (14.1% or 4.7 million people), followed by adolescents aged 12 to 17 (5.2% or 1.4 million people), then by adults aged 26 or older (3.2% or 7.1 million people).
  • Among people aged 12 to 20 in 2021, 11.0% (or 4.3 million people) used tobacco products or used an e-cigarette or other vaping device to vape nicotine in the past month. Among people in this age group, 8.1% (or 3.1 million people) vaped nicotine, 5.4% (or 2.1 million people) used tobacco products, and 3.4% (or 1.3 million people) smoked cigarettes in the past month. (2021 NSDUH)
  • Data from the Centers for Disease Control and Prevention’s 2020 National Youth Tobacco Survey. Among both middle and high school students, current use of e-cigarettes declined from 2019 to 2020, reversing previous trends and returning current e-cigarette use to levels similar to those observed in 2018
  • E-cigarettes are not safe for youth, young adults, or pregnant women, especially because they contain nicotine and other chemicals

Resources:

  • Tips for Teens: Tobacco
  • Tips for Teens: E-cigarettes
  • Implementing Tobacco Cessation Programs in Substance Use Disorder Treatment Settings
  • Synar Amendment Program

Links:

  • Truth Initiative
  • FDA Center for Tobacco Products
  • CDC Office on Smoking and Health
  • National Institute on Drug Abuse: Tobacco, Nicotine, and E-Cigarettes
  • National Institute on Drug Abuse: E-Cigarettes

Opioids

Data:

  • Among people aged 12 or older in 2021, 3. 3% (or 9.2 million people) misused opioids (heroin or prescription pain relievers) in the past year. Among the 9.2 million people who misused opioids in the past year, 8.7 million people misused prescription pain relievers compared with 1.1 million people who used heroin. These numbers include 574,000 people who both misused prescription pain relievers and used heroin in the past year. (2021 NSDUH)
  • Among people aged 12 or older in 2020, 3.4% (or 9.5 million people) misused opioids in the past year. Among the 9.5 million people who misused opioids in the past year, 9.3 million people misused prescription pain relievers and 902,000 people used heroin (2020 NSDUH)
  • According to the Centers for Disease Control and Prevention’s Understanding the Epidemic, an average of 128 Americans die every day from an opioid overdose

Resources:

  • Medication-Assisted Treatment
  • Opioid Overdose Prevention Toolkit
  • TIP 63: Medications for Opioid Use Disorder
  • Use of Medication-Assisted Treatment for Opioid Use Disorder in Criminal Justice Settings
  • Opioid Use Disorder and Pregnancy
  • Clinical Guidance for Treating Pregnant and Parenting Women With Opioid Use Disorder and Their Infants
  • The Facts about Buprenorphine for Treatment of Opioid Addiction
  • Pregnancy Planning for Women Being Treated for Opioid Use Disorder
  • Tips for Teens: Opioids
  • Rural Opioid Technical Assistance Grants
  • Tribal Opioid Response Grants
  • Provider’s Clinical Support System - Medication Assisted Treatment Grant Program

Links:

  • National Institute on Drug Abuse: Opioids
  • National Institute on Drug Abuse: Heroin
  • HHS Prevent Opioid Abuse
  • Community Anti-Drug Coalitions of America
  • Addiction Technology Transfer Center (ATTC) Network
  • Prevention Technology Transfer Center (PTTC) Network

Marijuana

Data:

  • In 2021, marijuana was the most commonly used illicit drug, with 18. 7% of people aged 12 or older (or 52.5 million people) using it in the past year. The percentage was highest among young adults aged 18 to 25 (35.4% or 11.8 million people), followed by adults aged 26 or older (17.2% or 37.9 million people), then by adolescents aged 12 to 17 (10.5% or 2.7 million people).
  • The percentage of people who used marijuana in the past year was highest among young adults aged 18 to 25 (34.5%) compared with 16.3% of adults aged 26 or older and 10.1% of adolescents aged 12 to 17 (2020 NSDUH)
  • Marijuana can impair judgment and distort perception in the short term and can lead to memory impairment in the long term
  • Marijuana can have significant health effects on youth and pregnant women.

Resources:

  • Know the Risks of Marijuana
  • Marijuana and Pregnancy
  • Tips for Teens: Marijuana

Relevant links:

  • National Institute on Drug Abuse: Marijuana
  • Addiction Technology Transfer Centers on Marijuana
  • CDC Marijuana and Public Health

Emerging Trends in Substance Misuse:

  • Methamphetamine—In 2019, NSDUH data show that approximately 2 million people used methamphetamine in the past year. Approximately 1 million people had a methamphetamine use disorder, which was higher than the percentage in 2016, but similar to the percentages in 2015 and 2018. The National Institute on Drug Abuse Data shows that overdose death rates involving methamphetamine have quadrupled from 2011 to 2017. Frequent meth use is associated with mood disturbances, hallucinations, and paranoia.
  • Cocaine—In 2019, NSDUH data show an estimated 5.5 million people aged 12 or older were past users of cocaine, including about 778,000 users of crack. The CDC reports that overdose deaths involving have increased by one-third from 2016 to 2017. In the short term, cocaine use can result in increased blood pressure, restlessness, and irritability. In the long term, severe medical complications of cocaine use include heart attacks, seizures, and abdominal pain.
  • Kratom—In 2019, NSDUH data show that about 825,000 people had used Kratom in the past month. Kratom is a tropical plant that grows naturally in Southeast Asia with leaves that can have psychotropic effects by affecting opioid brain receptors. It is currently unregulated and has risk of abuse and dependence. The National Institute on Drug Abuse reports that health effects of Kratom can include nausea, itching, seizures, and hallucinations.

Resources:

  • Tips for Teens: Methamphetamine
  • Tips for Teens: Cocaine
  • National Institute on Drug Abuse

More SAMHSA publications on substance use prevention and treatment.

Last Updated: 01/05/2023

Antidepressant products. Natural antidepressants in products, products for depression and anxiety

Depression is the leading cause of disability worldwide, affecting more than 300 million people each year. While treatment for depression can be long and multifaceted, there are several steps you can take to improve your mood naturally, including eating antidepressant products.

Diet and nutrition play a critical role in managing well-being and increasing energy. The best foods for depression include foods that are easily available and those that you already have in your kitchen. nine0003

Antidepressant products

Leafy greens

Spinach and depression may seem like an odd combination, but leafy greens like spinach and iceberg lettuce have numerous benefits that support both physical and mental health.

Leafy greens contain folic acid, an important nutrient for healthy digestion and cardiovascular health. Most doctors recommend that pregnant women take folic acid throughout their pregnancy to reduce the risk of birth defects. In addition, greens fight toxins, nourish the intestines and produce enzymes. nine0003

Blueberry

Blueberry is a natural antidepressant product that tastes amazing. It turns out that these tiny berries are full of antioxidants. Antioxidants protect the body from free radicals that damage cells. They also normalize cholesterol levels, lower blood pressure, prevent heart disease, and even improve brain cognition.

Blueberries have the same effect as valproic acid, a drug that stabilizes mood and regulates emotions. nine0003

Blueberries contain an antioxidant associated with a reduced risk of depression. Finally, the berry contains vitamin C, which is useful in reducing the negative effects of stress.

Oysters

Oysters contain many important substances and minerals that provide health benefits. They contain a large number of macro- and microelements: protein, a group of vitamins B12 and D, copper, manganese and selenium. They are also rich in antioxidants and omega-3s.

Another component is zinc, which makes the body stronger and can be a powerful weapon for proper development and growth. Thanks to him, oysters are a useful asset for emotional health. nine0003

Bananas

Bananas are a tasty and convenient snack, as well as antidepressant fruits. This is because they contain serotonin, an important neurotransmitter that balances mood and daily activities. Most antidepressants and medications work by increasing the level of serotonin in the brain.

In addition, bananas are rich in fiber and are a source of vitamin C and potassium, which improve nerve and muscle health.

Walnuts

Walnuts have higher antioxidant activity and contain significantly more omega-3s than any other nut. nine0003

In addition, walnuts reduce stress and depression. It also promotes a healthy gut, which improves immune status and enhances physical energy.

Sweet Potato

This potato contains many nutrients, including high levels of vitamin A, beta-carotene and fiber. They stop the growth of food-borne bacteria that harm the body.

Sweet potatoes are rich in magnesium, which reduces stress and anxiety. Studies show that magnesium deficiency leads to more frequent symptoms of depression and is associated with insomnia. Because sleep problems and depression and anxiety can be linked, it's important to make sure you're getting enough magnesium in your daily diet. nine0003

Poultry

Chicken and turkey are excellent sources of lean protein that stabilizes glycemic levels, keeping you in a good mood throughout the day. It is known that turkey and chicken breasts are not only sources of lean protein, but also contain a large amount of tryptophan. It produces serotonin, which supports healthy sleep and a balanced mood.

Brazil nuts

Brazil nuts are full of selenium, which improves mood. This mineral also maintains a healthy antioxidant balance for overall health and well-being. Eat Brazil nuts in moderation; their selenium levels are so high that consuming too much leads to an excess of the recommended daily intake. nine0003

Salmon

Salmon is one of the most nutritious foods in the world. Salmon is rich in omega-3 fatty acids, which are beneficial in reducing the risk of cancer and lowering blood pressure. Salmon contains an impressive amount of protein (22-25 grams per serving), making it a satisfying, low-fat meal.

This fish contains the antioxidant astaxanthin, which protects the brain and nervous system. Astaxanthin also prevents the symptom of skin damage and promotes youthfulness. nine0003

Finally, salmon fights inflammation hard. Scientific research and treatments for depression continue to show higher rates between increased inflammation and increased risk of depression. This fact is due to the fact that inflammation causes many serious diseases, such as heart disease, cancer and diabetes. Any of these increase the risk of depression.

Dark chocolate

Dark chocolate helps in the treatment of depression and improves well-being. A chocolate bar that contains 70-85% cocoa contains 11 grams of fiber, 89% RDA for copper, 98% manganese, and 67% iron.

Dark chocolate also has an exceptional level of antioxidant activity. Some studies show that the cocoa content is even higher than that of fruits. Like other healthy foods, it improves brain function, protects the skin from the harmful effects of sunlight and reduces the risk of heart disease.

Seeds

Flaxseed and chia seeds are a great addition to your diet when fighting depression. As with some of the other foods mentioned, these two types of seeds are particularly good sources of omega-3 fats. Just 1 tablespoon of chia seeds provides 61% of the recommended daily allowance of omega-3s, while a tablespoon of flaxseed provides 39% Daily Value.

Pumpkin seeds are a great way to increase tryptophan levels. Tryptophan is an essential amino acid that helps produce serotonin.

Legumes

Beans and peas are excellent sources of many nutrients, including fiber, vitamins and protein.

People who eat legumes regularly are less likely to have strokes, heart attacks, and other cardiovascular diseases. They have lower rates of cancer, diabetes, and liver-related problems. nine0003

Beans are great for controlling appetite. This is because it is rich in fiber and healthy starches, which create a feeling of satiety and prevent food cravings.

Fermented foods

Several studies have shown that gut micro-organisms, including probiotics, play a key role in mood regulation, producing feel-good neurotransmitters and influencing the stress response.

This may be why more people with irritable bowel syndrome develop depression and anxiety. nine0003

Products containing probiotics include:

  • Kimchi
  • Kombucha (kombucha)
  • Miso
  • Sauerkraut
  • Tofu
  • Yogurt and kefir

Carrots

Carrots get their orange color from beta-carotene, a powerful antioxidant. Studies have shown that people with high levels of antioxidant carotenoids are less likely to have symptoms of depression and depression. Carotenoids occur naturally as bright red, yellow, and orange pigments in fruits and vegetables. Pumpkin, melon, peaches, and sweet potatoes also contain beta-carotene. nine0003

Mushrooms

The chemical properties of mushrooms counteract insulin, which lowers blood sugar levels and improves mood. They are also similar to probiotics in that they promote healthy gut bacteria. And since the nerve cells in the gut produce between 80 and 90 percent of serotonin—the critical neurotransmitter that keeps us sane—we can't afford to ignore gut health.

Tomatoes

Tomato is an antidepressant anti-anxiety product. It contains a lot of folic acid and alpha lipoic acid, which are good at fighting depression and anxiety. Folic acid prevents the body from producing excess homocysteine, which limits the production of neurotransmitters such as serotonin, dopamine, and norepinephrine. Alpha lipoic converts glucose into energy and stabilizes mood. nine0003

Foods that can make depression worse

Knowing what not to eat is just as important when dealing with depression. Unfortunately, many of these foods are the ones people often turn to when they're having a rough day. Of course, most things in moderation will not cause harm, but knowing the negative mental health effects of certain foods will help you make the right food choices.

Sugar

Sugar affects not only the waist, but also the mood. We have a selection of sugar-filled foods all around us, such as cakes, cookies, sodas, and even condiments like barbecue sauce, salad dressings, and more. nine0003

There are many foods that are perceived as "healthy" but contain huge amounts of added sugar. Examples of complex foods like this are muesli bars, energy bars, store-bought yogurts, and packaged juices.

Maintaining an even glycemic level throughout the day will help your mood stay more balanced.

Refined food

The term "refined" refers to forms of sugars and starches that do not exist in nature. Foods like bread, chips, and breaded foods are full of refined carbohydrates that have little to no nutritional value and deprive important B vitamins during digestion. nine0003

Filling the diet with these refined carbohydrate foods will cause insulin levels to rise dramatically throughout the day, leading to symptoms of low mood and fatigue.

Alcohol

Alcohol is a depressant and worsens reactions. Many alcoholic drinks are quite sweet, which sabotages the mood and causes sugar spikes and drops.

Caffeine

Yes, caffeine can help you start your day well and energized. However, it can also lead to accidents at the end of the day, and the need for more energy to recuperate. nine0003

However, moderate amounts of caffeine, two to three cups a day, are associated with a lower risk of suicide.

An alternative to coffee and energy drinks is green tea. In addition to its antioxidant properties, green tea is known to contain theanine, an amino acid with anti-stress effects that is beneficial for people suffering from depression.

Of course, there is no specific food that can prevent or cure a depression or disorder like a medicine, but a healthy diet can help improve your mood. Nutrients in foods support growth, well-being and recovery of the body. Without vitamins, minerals, carbohydrates, proteins, and healthy fats, the body cannot function at its full potential. nine0003

Read more

Food

food

How to choose the right honey

October 7, 2021

Food

What is churchkhela?

27 January 2022

Food

The healthiest cereals for the human body

26 January 2022

how are they related, what foods should not be eaten

The relationship between the gut and the brain. How to eat right to avoid depression? What food negatively affects the emotional state? nine0188

Scientists have found that the so-called "Western diet" - pizza, chips, hamburgers, flavored milk drinks, sugar, beer, etc. - can lead to a depressed state in more than 50% of cases. But those who prefer salads, fruits, fish, nuts, legumes, yogurt and red wine are less likely to experience depression.

"Regardless of age, A HEALTHY DIET should include fruits and vegetables, fermented milk and whole grain products, low in fat, properly cooked"

On the other hand, the fact has been recorded that even healthy and properly processed, but monotonous and tasteless food can cause mental disorders and nervous diseases. Tasteless food causes apathy, reduces emotionality, contributes to chronic fatigue.

Gut-brain relationship

David Perlmutter, author of The Gut and the Brain, claims that all mood problems and depression are hidden in our gut, which is directly connected to the brain. It is enough to remember your feelings in the stomach during excitement, falling in love, fear - the brain immediately transfers the experience to the stomach and further. nine0003

I have not read the book yet, so I cannot judge the truthfulness and scientific content of the facts presented in it. But the fact that the intestines and the brain are connected and very closely is an undeniable truth for me.

Many examples have repeatedly proven this - when it starts to feel sick and sick before important events, when everything shrinks inside with a feeling of fear and shame, when you feel lightness and pleasant sensations provoked by good experiences, etc.

nine0003

"It is believed that DEPRESSION begins due to the lack of certain chemical compounds - serotonin, for example. .."

Therefore, drugs designed to deal with the problem help the body produce the appropriate substances. And they are the usual placebo, since the problem does not always lie exclusively in the hormones and substances produced by the brain.

Another adherent of the theory of the connection between the intestine and the brain, a doctor from California, Emeran Meyer, has published a book on the topic. He says that depression can and should be treated with diet. Naturally, there are those who need antidepressants, but there are not as many of them as is commonly believed. nine0003

Gut microflora affects mood and brain activity. There is a natural connection between depression and being overweight, which is manifested not only by dissatisfaction with one's appearance. Everything is much deeper. And a diet designed to get rid of depression will help you lose weight.

How to eat right to always be in a great mood

An antidepressant diet should include a large amount of vegetables rich in carbohydrates and fibers - cauliflower, broccoli, carrots, beets, zucchini, etc. Be sure to include healthy fats in the diet - avocados, fish, nuts, olive oil, seeds. Useful soups from bone broth, foods with probiotics - yogurt, kefir, kimchi, sauerkraut, pickled cucumbers, miso paste. nine0003

Limit fructose and gluten. There is a lot of fructose in fruits, which are desirable to eat in limited quantities. These are seasonal foods that the body is not accustomed to consuming in large volumes. Gluten - gluten found in oats, rye, wheat, which complicates digestion. Red wine can be drunk no more than a glass a day and is of exceptionally high quality.

“On my own behalf, I want to add that if the theory of the authors of books in some separate aspects raises doubts in me, then INFLUENCE OF NUTRITION on well-being, not only physical, but also psychological, I cannot deny ... "

Lately, my body has been craving all the things that are described above as “correct” foods – cauliflower and broccoli, green beans and avocados, lettuce and nuts, zucchini, and so on. And I noticed that I began to feel much better - more stable and balanced emotionally, happier and more harmonious in general.

Anxiety and irritability are gone, panic attacks do not make themselves felt. Yes, you can write everything off for the summer and some changes in life, but I'm sure that the diet also played an important role. nine0003

The good feeling after smashing a big bowl of salad with pine nuts, arugula, homemade tomatoes, sesame seeds, basil, and other leaves can't be compared to the one you get after dinner at McDonald's. After a natural, tasty and light meal, you want to fly and act. After chips and a hamburger, there is a desire to lie down somewhere and literally “digest” this muck.

"Noticing such PHENOMENA AND SENSATIONS , for several years now I have been much more serious about the preparation of the menu and the diet in general than before ... "

After thirty, you begin to understand that the stomach is not a garbage can, but the body requires proper nutrition for normal functioning. This does not exclude the possibility of pampering yourself with something tasty, but more and more often it turns out that my “tasty” is no longer tied to cakes, fast food and soda, but to nuts, herbs, berries, herbal tea, good chocolate ... The body itself dictates , what does he want. nine0003

Below is a list of foods that negatively affect our emotional state, exacerbate depression and even provoke it. Therefore, it is advisable to limit their consumption - if not for the sake of the ideas of proper nutrition and your physical health, then at least in order to forget about depression and feel happier.

Foods that contribute to the development of depression:

Caffeine - people who regularly drink a lot of coffee become addicted to the drink. And when caffeine is absent from the body, accustomed to a certain dose, the level of serotonin decreases, such unpleasant symptoms as irritability, anxiety, inability to concentrate appear. nine0003

For example, I cannot and do not want to completely give up caffeine, but I can reduce its consumption in my power. I drink coffee especially little in stressful situations, during difficult periods, during processing, lack of sleep, trying not to overload the nervous system, which is already under heavy stress.

Non-alcoholic sugary drinks - cause a sharp surge in blood sugar, which then also falls sharply, worsening mood. Such drinks are considered one of the potentially probable factors in the development of depression. nine0003

Sugar - especially its excess. On average, a typical person consumes about 19 teaspoons of sugar per day, which affects the body like a drug. Glucose first causes a surge of energy and an increase in dopamine levels, then a breakdown occurs, irritability and fatigue appear.

Fructose exacerbates the brain's response to stress, provoking the production of cortisol, which helps to survive stress, increases blood pressure and wears out all body systems. nine0003

After a survey of 70,000 women, it was found that the higher the blood sugar level, the higher the risk of apathy and depression. And research in the field of psychiatry confirms that people with depression have a 30% higher risk of brain inflammation. Experts recommend reducing sugar intake - this will help stabilize the emotional state and avoid inflammatory diseases.

Alcohol - a depressant and stimulant, suppresses the excitatory neurostimulator glutamate, enhances the inhibitory neurotransmitter GABA, slowing down movement, speech, thoughts. Chronic abuse temporarily raises serotonin levels, but has other effects on specific serotonin receptors that eventually lead to lower levels of the hormone. nine0003

Excess fried food - promotes weight gain, and trans fats and hydrogenated oils potentially contribute to depression. And you should not forget about the feeling of guilt for eating unhealthy food, which also does not contribute to excellent health and balance.

Salt - increases blood pressure, the heart begins to work harder, giving a load to the whole body. It is better to replace with spices and herbs, which will add flavor and aroma to food, replacing at least part of the salt. nine0003

Red meat - in large quantities it is very difficult and long to be digested by the body, provoking a huge expenditure of energy and the release of toxins, which often contribute to depression.

Canned food - almost all canned foods saturate the body with toxins and toxins, leading to problems in the functioning of internal organs, worsening not only physical well-being, but also mood.

Fast food, processed foods - heavy food, processed many times and containing chemicals, trans fats, gives a powerful impetus to the development of depression. According to research, fast food eaters are 51% more likely to develop complex emotional states.

Confectionery, pastries - first improve mood, and then cause poor health and depression. After all, they are a real test for housing and communal services, causing problems with the intestines, discomfort. Therefore, in a state of anxiety and in a bad mood, it is better not to save yourself with cakes and buns - then it will get worse. nine0003

Sweeteners are also very dangerous. Scientists from Northwestern University (Ohio) studied the effect of aspartame on people with depression. The sweetener worsened the psychological state of the observed so much that some even considered the option of suicide. It is also important that aspartame significantly reduces the production of the happiness hormone serotonin. Therefore, replacing sugar with this muck is not worth it for sure.

Foods high in fast-digesting carbohydrates - especially negatively affects the physical and mental state of women, as shown by studies that lasted 10 years. Pasta, bakery products, semi-finished products cause a tendency to depression. But vegetables and fruits, fish, dairy products, olive oil and nuts have a beneficial effect on the psyche.

Due to the lability of the hormonal system , women are more prone to the development of depressive states and non-natural components contained in fast food, semi-finished products, confectionery products weaken the female nervous system more strongly. nine0003

Some studies conducted by American scientists are completely disappointing. They argue that the greatest harm malnutrition brings in adolescence. So, it turned out that the abuse of fast food, street food, dairy products and meat at the age of 12-18 years in the future often turns into mental disorders.

So, the fact that food affects not only our physical condition, but also our mental state is undeniable. And you should still monitor your diet, composing the diet in such a way that it brings both health benefits and pleasure to you. nine0003

By the way, strict diets and restrictions (even those based on the principles of proper nutrition) can also depress the nervous system. Therefore, it is better not to bring to extreme situations, but to maintain balance and harmony in this aspect of life too.

Foods that can help fight depression: avocados, dark green leaves, walnuts, mushrooms, berries, tomatoes, onions, seeds, beans, oily fish, apples, eggs. It is good to eat red and orange vegetables and fruits that help improve mood. Iodine is important, which is found in seafood. Bananas and beans are rich in vitamin B6. nine0003

Turmeric will not only improve well-being, but even enhance the effect of antidepressants. An important source of vitamin D is beef liver, mackerel, halibut, herring, eggs. Buckwheat, oatmeal, green peas, cabbage, spinach will saturate with vitamin B2. The necessary and important folic acid is rich in tomatoes, avocados, beets, lentils, and beans.

Learn more