UPDATED: Mar 26, 2020
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There is no dietary cure for depression but what you eat can affect your mood. Many of the symptoms of depression can be directly linked to vitamin and mineral deficiencies in the standard American diet and can affect your term life insurance premium. Avoiding depression or recovering from a depressive episode may be facilitated by changing your diet and boosting your consumption of key foods that deliver brain-boosting nutrients. Below are some diet tips to follow and the foods to eat to help keep depression at bay.
Maintain Your Weight
Research shows a link between obesity and depression, indicating that people who are obese may be more likely to become depressed. In addition, according to this study, people who are depressed are more likely to become obese. The link between the two may result from physiological changes that occur in the immune system and hormones with depression. If you have a weight problem, talk with your doctor about healthy ways to manage it with diet and exercise.
Drop the White Carbs
The key to conquering depression is to avoid any foods that cause blood sugar levels to fluctuate, leading to serious mood swings. The worst offenders are refined white carbs, like pasta, rice and bread. Do yourself a favor by swapping these out for whole grain carbohydrates, fruits and vegetables to keep your energy levels on an even keel. Slow release carbs like porridge, meanwhile, will provide you with a steady supply of energy throughout the day, preventing cravings for unhealthy snacks.
Foods rich in protein, like turkey, tuna, or chicken, are rich in an amino acid called tyrosine. Tyrosine may help boost levels of the brain chemicals dopamine and norepinephrine. This boost helps you feel alert and makes it easier to concentrate. Good sources of healthy proteins include beans, peas, lean beef, low-fat cheese, fish, milk, poultry, yogurt and soy products.
Eat Omega-3 Fatty Acids
A diet lacking in omega-3 fatty acids is often associated with depression. Researchers have determined that people who eat very little fish, which is a rich source of omega-3 fatty acids, are more likely to have a major depressive disorder than those who eat plenty. Sources of omega-3 fatty acid include anchovy, mackerel, salmon, sardines, shad and tuna as well as flaxseed, canola oil, soybean oil, walnuts and dark green leafy vegetables.
A cup of coffee in the morning and a glass of wine at night may seem like a good idea at the time, but the overall effect of stimulants like these is to keep us up at night and lower our general mood. Try swapping caffeine for herbal teas, which have a calming, rather than anxiety-inducing, impact on the body. You should also limit your intake of alcohol, as it is a known depressant, to prevent mood swings.
The above tips are meant to be used alongside whatever other treatment you may require. If you are suffering from depression please seek the medical attention you deserve and let your term life insurance agent know so that they can best assist you in choosing a life insurance company for you.