Added And Refined Sugars
While you might expect sugar to be common in pastry desserts or boxed cereals, it can also be found in surprising foods like ketchup, salad dressings and savory items like french fries.
Added and refined sugars exacerbate inflammation and overwhelm the body with more sugar than it needs, which can create increased anxiety and unstable mood levels.
Because sugar has an addictive effect, the less of it we eat over time, the less we will crave. To cut down on your sugar dependency, shop for whole foods that are not made with added sugars.
When I’m absolutely craving something sweet, I’ll reach for a handful of blueberries or a bite of extra dark chocolate.
Know That Today Isnt Indicative Of Tomorrow
Internal emotions and thoughts can change from day to day. Tracking experiences through journaling or keeping a mood diary can help to remember this.
If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you havent lost tomorrows opportunity to try again.
Give yourself the grace to accept that while some days will be difficult, some days will also be less difficult. Try to look forward to tomorrows fresh start.
Eating Well For Mental Health
Consuming fewer processed foods can lead to better brain and emotional health.
From a young age, were taught that eating well helps us look and feel our physical best. What were not always told is that good nutrition significantly affects our mental health, too. A healthy, well-balanced diet can help us think clearly and feel more alert. It can also improve concentration and attention span.
Conversely, an inadequate diet can lead to fatigue, impaired decision-making, and can slow down reaction time. In fact, a poor diet can actually aggravate, and may even lead to, stress and depression.
One of the biggest health impairments is societys reliance on processed foods. These foods are high in flours and sugar and train the brain to crave more of them, rather than nutrient-rich foods such as fruits and vegetables.
A lot of the processed foods we eat are highly addictive and stimulate the dopamine centers in our brain, which are associated with pleasure and reward. In order to stop craving unhealthy foods, youve got to stop eating those foods. You actually start to change the physiology in the brain when you pull added sugars and refined carbohydrates from your diet.
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Foods That Fight Depression And Fatigue: A Recap
Of course, what you eat is only one aspect of mental health. Other causes can be more or less out of your control, such as a chemical imbalance, genetics, traumatic or stressful events, lack of support and community, a sedentary lifestyle, and lack of access to nature. In other words, mental health is complex and varies from person to person. Please get help if you need it, immediately if you are considering any self-harm or just giving up. Reach out to your personal medical provider or the Substance Abuse and Mental Health Services Administration National Helpline at 1.800.662.4357.
If, however, you are just feeling a little low or are looking for a mental boost to increase energy levels, one positive proactive step is to choose foods that support your mood. As a bonus, these types of foods can also have an overall positive affect on your health and vitality.
Other steps that may be helpful include spending more time with friends, family, and community, exercising regularly, getting enough sunlight, maintaining a healthy weight, cutting back on caffeine and alcohol, spending time with a pet, and getting enough sleep.
Theres no perfect plan that works for everyone. However, nutritional and lifestyle changes may help enhance the effects of working with a mental health profession or just lift your mood and energy levels.
The Number One Tip To Help With Depression Fatigue: Professional Help
Fighting depression and fatigue on your own is extremely challenging, especially when you dont have a lot of motivation or energy to do so. Fatigue and depression negatively impact your relationships, work and school performance, and physical health.
With the proper depression treatment in San Diego, you can begin feeling more like yourself faster. At BOLD Health, we use science-backed therapy approaches in an individualized treatment approach explicitly curated for you.
Our team of clinicians takes a BOLD approach to not only understand your symptoms well gain a genuine understanding of who you are as a person and what brought you to seek depression treatment in San Diego.
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Alcohol And Illegal Drugs
When youre feeling depressed, it can be easy to turn to alcohol or other methods of self-medication. You may feel short-term relief, but these substances usually only make things worse. Alcohol and drugs throw off your sleep cycles, and cause mood swings and anxiety. If youre taking any prescription medications, alcohol and drugs can make you experience negative side effects, and they can even stop your medications from working.
Talk to your doctor if youre having trouble abstaining from drugs or alcohol. They can recommend you to programs that can help you get sober.
Avocado: Its Oleic Acid Gives You Brainpower
I eat a whole one every day in my salad for lunch. Avocados are power foods because, again, they contain healthy fat that your brain needs in order to run smoothly. Three-fourths of the calories of an avocado are from fat, mostly monounsaturated fat, in the form of oleic acid. An average avocado also contains 4 grams of protein, higher than other fruits, and is filled with vitamin K, different kinds of vitamin B , vitamin C, and vitamin E12. Finally, they are low in sugar and high in dietary fiber, containing about 11 grams each.
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Dark Leafy Greens: A Nutrient
If you were to choose the healthiest food of all, the most nutrient-dense item available to us to eat, it would be dark, leafy greens, no contest. Spinach. Kale. Swiss chard. Greens are the first of the G-BOMBS that Joel Fuhrman, MD, describes in his book The End of Dieting the foods with the most powerful immune-boosting and anticancer effects.
These foods help prevent the cancerous transformation of normal cells and keep the body armed and ready to attack any precancerous or cancerous cells that may arise, he writes. Leafy greens fight against all kinds of inflammation, and according to a study published in March 2015 in JAMA Psychiatry, severe depression has been linked with brain inflammation. Leafy greens are especially important because they contain oodles of vitamins A, C, E, and K, minerals, and phytochemicals.
Try Increasing Your Activities
It can be hard to find the motivation to do pretty much anything when youre depressed. And when your activity level drops, you might feel even less motivated and more tired. This leads to a vicious cycle.
With physical tiredness, you need to rest. But with depression, its the opposite. Sleeping and sitting around often make you feel more tired and also gives you time to sit with depressive thoughts, which can make you feel worse.
One way to break this cycle is to start gently increasing your activities. This is a cognitive behavioral therapy technique known as behavioral activation. The theory is that doing things will help give you the energy to do more things.
Again, start small, and prioritize manageable, reasonable activities that bring some enjoyment, or activities that provide a sense of achievement.
Here are some ideas for gentle activities to try:
- Go for a small walk, and smell the flowers that you pass on the way.
- Watch birds in your local park.
- Make a playlist of upbeat music.
- Move your body in a way that feels good.
- Research a topic that youre interested in.
- Do a jigsaw or a crossword puzzle.
- Make a warm drink.
- Rewatch a favorite movie.
- Have a spontaneous picnic.
For more ideas and for a worksheet to help you monitor your activities and mood changes, you can check out the Behavioural Strategies for Managing Depression worksheet from the Center for Clinical Interventions in Australia.
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Fresh Fruits And Vegetables
Dont underestimate the power of a bowl of salad or a serving of fruits. Fresh fruits and vegetables are full of vital nutrients that help to keep the metabolism going and improve energy levels. The fresher the fruit or vegetable, the better it is for your health. Also, the energy provided is at a more consistent rate, and this helps the body to cope better with demanding mental and physical work. They are ideal foods that prevent fatigue and depression.
Increase Intake Of Chromium
Chromium is vital for keeping your blood sugar level stable because it is required for the functioning of insulin, which clears glucose from the blood. Good food sources of chromium include broccoli, turkey, liver, whole grains, seafood and green beans. Chromium can also be taken in a supplement form called chromium picolinate, although this should be done under the supervision of a doctor, particularly if diabetes medications are being taken .
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Why Certain Foods Are Mood
- Some enzymes found in food can boost serotonin levels.
- Sugar is associated with depression and anxiety.
- Emerging science shows gut health plays a role in anxiety.
- Eating healthy foods is a great way to practice self-care, important in CBT.
- Taking active steps to eat a nutritious diet can increase motivation.
Try It: Mediterranean Diet
- Get your starch with whole grains, starchy vegetables, and legumes.
- Fill up on plenty of fruits and veggies.
- Focus on eating fatty fish, like salmon or albacore tuna, in place of red meat.
- Add in healthy fats, like raw nuts and olive oil.
- Enjoy sweets and wine in moderation.
The Mediterranean diet is more about what youâre adding in: fresh fruits and vegetables, protein-rich legumes, and fatty fish and olive oil .
One small 2017 study with 67 people who were clinically depressed, some being treated with medication, looked at dietâs role in the participantsâ mental health. Researchers found that after 12 weeks of eating a modified Mediterranean diet, the participantsâ symptoms were significantly better.
In a 2016 study with 11,800 people, researchers found that those who followed the Mediterranean lifestyle closest were 50 percent less likely to develop depression than those who didnât follow the diet as well.
And in 2018, a study in older adults found that following a Mediterranean diet was related to the absence of depression.
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Mushrooms: Helpful Tools To Lower Blood Sugar
Here are two good reasons why mushrooms are good for your mental health. First, their chemical properties oppose insulin, which helps lower blood sugar levels, evening out your mood. They also are like a probiotic in that they promote healthy gut bacteria. And since the nerve cells in our gut manufacture 80 to 90 percent of our bodys serotonin the critical neurotransmitter that keeps us sane we cant afford to not pay attention to our intestinal health.
How To Get A Better Nights Sleep
If you are experiencing sleep disturbances, improving your sleep habits may help. Strategies to try include the following:
Go to bed and wake up at the same time each day.
Avoid electronic devices at least two hours before bed, because the light from these devices may disturb your bodys natural sleep clock.
Sleep in a quiet, dark, cool space.
Avoid caffeine late in the day.
Get regular exercise.
Avoid alcohol before bed. Alcohol may help you fall asleep faster, but it generally results in more fragmented sleep, and sleep quality in people who are alcohol users tends to be worse.
However, if these strategies do not help, and the sleep problems you are experiencing are frequent and affect your daily life, it is time to visit your health care professional.
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Anxiety And Depression: Can Diet Help
In November 1944, Dr. Ancel Keys and Dr. Josef Brozek, faculty at the University of Minnesota, conducted a study on the effects of starvation, known as the Minnesota Starvation Study . Through this study, it was observed that a lack of nutrients can lead to intense physical and psychological changes such as decreased strength and stamina, as well as increased fatigue, irritability, depression, and overall disinterest . This was the first study of its kind to demonstrate the connection between nutrition and mental health.
Seventy-five years later, it is estimated that 20% of the general population has experienced a mental health disorder within the last 12 months, and 29% of the population will experience anxiety and/or depression in their lifetime . The common symptoms of anxiety and depression are similar to the psychological changes described by the subjects in the Minnesota Starvation Study . Depression is often characterized by: fatigue, difficulty concentrating, restlessness, irritability, trouble sleeping, loss in appetite, and feelings of hopelessness . Likewise, anxiety is characterized by: irritability, feelings of being out of control, fatigue, weakness, excessive worrying, and trouble sleeping .
What Are Some Best Foods To Beat Depression And Fatigue
In depression, most peoples behavior changes entirely as they constantly feel sad, irritable, and tired. To remove these symptoms from your body, you should add foods that fight fatigue and depressionto your daily diet.
Some good foods that will help you improve your mental healthinclude:
Learn more about the food, nutrition, and products that help in fighting fatigue and depression below.
Dark chocolate
Chocolate products are the most favorable and easiest way to reduce depression a person can find. According to a study, eating small pieces of dark chocolate throughout the day may help lower stress. When eating dark chocolate, you should always ensure that it is caffeine-free and contains pure chocolate.
Avocado
Use avocado oil to boost your energy as it contains healthy fat that your brain demands. You can also add it to salad, and this is an excellent source of getting fat that your body misses or lacks. It also contains protein that is higher than most fruits. Eating a whole avocado a day can give you enough brainpower to fight fatigue or tiredness and make you energetic for the entire day.
Selenium-rich food products
Leafy green vegetables
Omega-3 fatty acids
Tomatoes
Beans
Most diabetic patients add beans to their diet as it is good for the heart. All the beans are rich in magnesium that helps stabilize mood. Some beans you should try are black beans, lima beans, chickpeas, and soybean. These beans help you in fatigue when you first add them to your diet.
Probiotics
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Seeds: Small But Mighty Sources Of Omega
When Im close to reaching for potato chips or any kind of comfort food, I allow myself a few handfuls of sunflower seeds or any other kind of seed I can find in our kitchen. Seeds are the last food on Fuhrmans G-BOMBS list.
Flaxseeds, hemp seeds, and chia seeds are especially good for your mood because they are rich in omega-3 fatty acids. Fuhrman writes, Not only do seeds add their own spectrum of unique disease-fighting substances to the dietary landscape, but the fat in seeds increases the absorption of protective nutrients in vegetables eaten at the same meal.
Beans: Satisfyingly High In Mood
Beans, beans, good for the heart. The more you eat, the more you … smile. They make the G-BOMB list because they can act as anti-diabetes and weight-loss foods. They are good for my mood because my body digests them slowly, which stabilizes blood sugar levels. Any food that assists me in evening out my blood sugar levels is my friend. They are the one starch that I allow myself, so on top of a salad, they help mitigate my craving for bread and other processed grains.
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Table 1 Nutrients Associated With Decreased Anxious And Depressive Symptoms
Nutrient Dietary Sources: How it Works Current Research
Nutrition can have an impact on symptoms of depression and anxiety for some people, just as symptoms of depression and anxiety can have an impact on nutrition. Although scientific findings for some of these nutrients are mixed, overall evidence indicates that a general balanced diet can decrease the symptoms of both anxiety and depression. The nutrients with most success in scientific trials are: antioxidants, protein, and vitamin B-6. Those with less consistent results include: omega-3s, folic acid, and vitamin B-12. Seeing as all of these nutrients are part of a healthful diet, proper nutrition can be an option to supplement other treatment methods for individuals with anxiety and depression.
*Please consult with your physician prior to making any changes to medications. It may also be helpful to discuss specific supplements and dietary changes with an expert in nutrition to help make positive changes to your diet that will last and help you feel healthier.
Depression Affects Your Diet
When youre feeling depressed, you might have less of an appetite, skip meals, or have an overwhelming desire for sweet foods that have less nutritional value.
Large quantities of fat and sugar can make you feel groggy and tired.
Nutritious foods, like fruits, vegetables, and whole grains can provide healthy antioxidants and nutrients with energy-boosting effects and these are the foods that we tend to put to aside when depression arises.
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How To Deal With Fatigue And Depression
You feel lethargic. Youre exhausted. You cant seem to find an ounce of motivation. Your energy level is completely zapped.
Sound familiar? If so, youre likely dealing with fatigue.
You feel hopeless and sad. You dont want to do anything you usually enjoy doing. You blow off friends and family, opting for self-isolation. Youre having trouble concentrating and are more irritable and angry than usual. You find yourself thinking about suicide and death more than ever before.
How about this? Does this hit home? If so, youre likely dealing with depression.
Fatigue doesnt always equal depression, of course. But depression and fatigue almost always present themselves together. A 2018 study revealed that 90% of individuals with clinical depression also deal with fatigue.
But there are ways to fight fatigue and depression some things you can do at home regarding lifestyle changes, and others youll need some help achieving.
