Depression is a mental health disorder and can affect our overall well-being. It can happen to anyone due to many factors. However, one of the most important factors that can cause depression is poor eating habits.
Yes, our diet has a huge impact on our psychological state and mental health. Excluding harmful foods from our diet is the first step towards a healthier brain and mind.
Here is a list of foods and beverages that one must avoid to minimize mood swings, blood sugar fluctuations, and severe depressive symptoms.
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Coffee: The Caffeine present in coffee may affect people in different ways. If the caffeine does not go well with our body, we may experience irritability, nervousness, and an increased heart rate. One must reduce coffee intake to minimize the negative effects of caffeine withdrawal. Rather, coffee can be replaced with healthy beverages like herbal tea – its natural properties can benefit our nervous system, help us sleep better, and improve our mood.
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Alcohol: Sometimes, when people struggle with low mood and energy, they consume alcohol to feel better. However, when alcoholic effects subside, they may feel worse than before, so a vicious cycle is created. Alcohol has been regarded as a depressant, as it suppresses our central nervous system and interferes with how our brain processes emotions. It also affects our sleep quality, so an individual dealing with depression must refrain from alcohol consumption as much as possible.
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Energy Drinks and Sodas: Depression is often caused by constant exhaustion and fatigue, so as a resort, individuals may often rely on energy drinks as a temporary solution to feel better. However, energy drinks may do more harm than good; the combination of caffeine, sugar, and artificial sweeteners can lead to increased cardiac rhythm and sleep disruptions. Additionally, regular fizzy drinks can also be problematic, as they have sugar and sweeteners and no nutritional benefits. Diet sodas are equally bad for health as their caffeine content is likely to increase anxiety, making an individual more depressed.
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Artificial Fruit Juice: It is a good pick-me-up option, but it may harm health. The blood sugar drops fast after consuming artificial fruit juice, making an individual feel hungry and more irritated than before. Further, fruit juices do not quench thirst, so drinking lots of water is a better practice. Eating organic whole fruit is also a better alternative; the fiber content in fruits may make us feel full, balance the blood sugar, and limit mood swings.
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Processed Foods: Processed foods are affordable, highly palatable, and easily accessible. They require very little or no preparation, so people who do not have the motivation or the energy to prepare nutritious, well-balanced meals at home often resort to them. These foods are high in sugar, salt, additives, and calories. Regular consumption increases inflammation throughout the body, including the brain. Prolonged inflammatory responses can increase the risk of depression and lead to appetite changes, cognitive impairment, fatigue, sleep disturbances, social withdrawal, and negative mood.
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Salad Dressings and Ketchup: Premade salad dressings and sauces contain added sugar. Even “sugar-free” products contain artificial sweeteners often associated with increased symptoms of anxiety and depression. Ketchup is an equally bad choice because of its exceptionally high sugar content. Rather, homemade organic dressings and salsa can be the best options while one is trying to control symptoms of depression.
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Trans Fats: Trans fats are found in a wide variety of common products such as packaged baked goods, margarine, processed foods, and frying oil used for cooking fast food. They can latch onto the walls of arteries and cause atherosclerosis and an increased risk of heart disease. They are also linked to a higher risk of depression, as well as feelings of aggression and irritability. It is also possible that these compounds reduce serotonin, “the happy hormone” production in the brain. One can substitute trans fats with avocado oil to nourish the brain and improve mood.
In a nutshell, lifestyle changes, like having a more nutritious diet, are essential for controlling and recovering from depression. It is important to remember that even small changes can have positive long-term effects. Avoiding harmful foods and drinks whenever possible can be the first step to improved physical and mental health.
