Where does joy come from? 9 Best Foods to Fight Seasonal Depression

What foods help cope with seasonal depression? The story is told by nutritionist, candidate of medical sciences, researcher at the Federal Research Center for Nutrition, Biotechnology and Food Safety Natalya Denisova .

Dairy . They contain vitamin D, the production of which decreases in autumn and winter due to decreased sunlight. And this vitamin is directly related to mood. By the way, studies show that the entire population of Russia is, to one degree or another, deficient in vitamin D. Maybe that’s why we often walk around gloomy and dissatisfied? You should consume 2-3 servings of different dairy products per day. For example, in the form of snacks. This could be yoghurt, milk porridge, a glass of kefir or milk at night. In addition, the presence of special substances in milk - endorphins - will help lift our mood.

Article on the topic: Pike-perch cutlets and salmon roll.
Menu for fish day Fatty sea fish .
Mackerel, herring, salmon, and tuna are sources of not only vitamin D, but also omega-3 and omega-6 polyunsaturated fatty acids. They help the brain work well and also act as antidepressants. It is advisable to eat fish at least 3-4 times a week. By the way, there is even research data that in regions where they eat fish more often, they suffer from depression less often. There are also beneficial fatty acids in vegetable oils, especially flax and hemp. Black chocolate . Moreover, one that contains at least 70% cocoa beans. And cocoa beans, in turn, are leaders in the content of the amino acid tryptophan, from which the body synthesizes the joy hormone serotonin. But with this means of raising your spirits, you must observe moderation. Chocolate, although healthy, is very high in calories. But 20-30 grams of dark chocolate a day will help cope with seasonal depression.

Banana . Also a source of the amino acid tryptophan, it is also able to elevate mood and acts as an antidepressant. Since it is quite high in calories, you should not abuse it. One banana a day will not do any harm to your figure, but will be a great help for your mood.

Avocado . In general, one of the main fruits against depression. It contains good protein, which also serves as a source of tryptophan. Plus there are healthy fatty acids.

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All vegetables and fruits are bright in color - red, yellow, orange : carrots, bell peppers, pumpkin, citrus fruits, persimmons, tomatoes. They contain large quantities of beta-carotenes, which are also involved in the synthesis of serotonin from tryptophan, and are also antioxidants. Plus, fresh fruits and vegetables are a source of vitamin C, also an antioxidant.

Leafy greens . In addition to beta-carotene, it is also rich in folic acid. And its deficiency reduces the ability to withstand stress, while fatigue, apathy and irritability increase.

Meat (poultry) . Again, a source of the amino acid tryptophan, complete protein and B vitamins, which are necessary for all biochemical processes in the body to proceed normally.

Wholemeal bread . Another source of B vitamins, which have a beneficial effect on the nervous system and help fight stress.

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Eat and be sad. What foods cause depression?

Anti-stress products

Foods that fight stress and depression can be considered those that are rich in:

• vitamin C - citrus fruits, black currants, rose hips;
• vitamins of group B - B6 - pistachios, whole grains and whole grain cereals, lentils, parsley;
• vitamin E - egg yolk, cold-pressed olive oil, wheat germ oil, hazelnut;
• vitamin C - citrus fruits, black currants, rose hips;
• magnesium and zinc - these microelements improve the absorption of the amino acid tryptophan, which is mainly responsible for a good mood.

The central nervous system spends up to half of the nutrients from the diet to ensure its functions. With increasing mental stress, the needs of the central nervous system also increase, and a deficiency of necessary substances can lead to serious disorders.

To maintain a good mood, good spirits and calmness even in the face of significant irritants, you need to eat well, follow a daily routine, not suppress emotions, but love yourself and lead an active lifestyle.

3.Diagnostics for loss of appetite

If the patient himself cannot determine the reasons that caused the loss of appetite, and there are no obvious accompanying symptoms, then the examination should be comprehensive and cover all possible causes. Basic studies, as a rule, reveal violations of certain processes and allow us to move on to more thorough diagnostics in a certain area. The required initial diagnostic minimum includes:

• general blood analysis;
• blood for hormones;
• Ultrasound of the abdominal cavity;
• urine test;
• HIV test;
• pregnancy test;
• liver tests;
• thyroid examination.

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Tryptophan - an essential amino acid for happiness

An important nutrient for the functioning of the human nervous system is the amino acid tryptophan. The body does not synthesize it; we get all the amount of tryptophan we need from food.

Anti-depression foods high in tryptophan:

• Red caviar;
• horse mackerel;
• rabbit meat;
• turkey;
• veal;
• spinach;
• Pine nuts
• pistachios
• hard cheese
• milk
• Diso Nutrimoon

Depression: how does the brain turn off joy?

There are many myths and misconceptions associated with depression that can be dangerous for those who have lost their joy in life and are truly suffering from difficult thoughts. Few people turn to psychiatrists who specialize in the treatment of this disease, and if they do, it is usually not the first place.

Psychiatrist and psychotherapist at the Center for the Study of Eating Disorders Vladislav Chupeev, in an interview with the Laba project, dispelled myths about depression and antidepressants, spoke about the need to turn to specialists and treatment methods.

1. Everyone loves to discuss depression, for example, over drinks. But what do we really know about her? More than 300 million people worldwide suffer from depression today. It is one of the most common mental illnesses and the leading cause of disability in the world, according to the World Health Organization (WHO).

According to these data, about 800 thousand people commit suicide every year due to depression, and it is the second leading cause of death among young people from 15 to 29 years old. In addition, depressive states affect performance and, most importantly, quality of life.

2. It turns out that this is not just a bad mood? No, this is a very real disease. And it’s serious. Most scientific theories say that depression occurs due to a lack of neurotransmitters - the universal "messenger substances" - that transmit signals in the brain from one nerve cell to another. This is why people suffering from depression see the world in dark colors—literally. Neurotransmitters are involved in the functioning of the organs of vision, hearing, and the formation of tactile and temperature sensations.

Without these substances, the information that reaches the brain is distorted, favorite activities cease to be enjoyable, and music is heard differently. In addition, concentration and memory function decrease: in a depressed state, it becomes more difficult to remember something good.

The theory of the connection between depression and neurotransmitters has a lot of indirect evidence, but so far it does not have indisputable evidence. This is because neurotransmitters are very small. Tracking them in the body and thoroughly examining them is expensive and difficult.

3.So what happens with depression? Depression consists of many symptoms, among which the main ones are: apathy - a persistent decrease in motivation, anhedonia - lack of pleasure from what brought it before, as well as loss of strength (asthenia).

Another sign of depression is anxiety. This is a universal “flag” of the body that makes it clear that something is going wrong. Each of these symptoms is the result of an imbalance of neurotransmitters in brain cells, primarily serotonin. If symptoms persist for 3-5 weeks, it’s definitely time to see a psychiatrist.

4. Maybe you just need to rest and the depression will go away? No. For mild to moderate depression, the best treatment is the opposite. You need to get out of bed, communicate with people and exercise. The problem is that you absolutely don’t want to do this when you’re depressed.

Severe episodes of depression are characterized by the development of apathy. Sometimes this is the body’s last way to protect itself from a suicide attempt: there is no strength for anything at all.

5. Sounds scary! How can we not let it get to this point? Changes happen gradually, so they are difficult to pay attention to. Depression is characterized by decreased concentration and poor memory, but these factors are the most difficult to observe: in a depressed state, it is difficult to adequately evaluate oneself.

The most important thing is changes in quality of life. These include sleep disorders (you don’t sleep as well as you did six months ago), changes in appetite in any direction, changes in personal hygiene, lack of desire to take care of yourself, obsessive feelings of guilt and sadness, indifference to your favorite hobby, books, films, music . These changes are a sign of a biochemical “breakdown”, that very lack of neurotransmitters.

If we are talking about feelings of helplessness, self-loathing and the desire to harm yourself, you need to see a doctor as soon as possible. When such thoughts persist for 2 weeks, there is nothing more to wait for, it will get worse.

6. Should you see a doctor if you are depressed? Are you laughing? If you come to a psychiatrist, they will immediately throw you in a mental hospital! No, not right away. Only those who pose a real danger to themselves or others can be involuntarily hospitalized in psychiatric hospitals. Those. if you were taken from the window while attempting suicide, or you tried to cut others with a knife, or you brought yourself to exhaustion (body mass index less than 17), then there are grounds for hospitalization.

In any other case, the final decision remains with the patient. The main thing is that heavy thoughts do not form into a specific and gloomy plan that a person is ready to implement now. If such thoughts can be distracted within 24 hours, such a patient will not be admitted to the hospital.

7. I don’t believe it! It’s easy to end up in a mental hospital just like that! In Russia, any admission to the hospital is associated with a pile of papers, so it is impossible to end up there “just like that.” There are strict criteria for admission to a psychiatric hospital: a risk to others or to oneself, or leading to such a risk without providing assistance. For depression, these risks include intrusive thoughts of suicide or suicide attempts in the last few months.

If the patient is in this condition, hospitalization in a hospital is the way out. There, under the supervision of doctors, a person will be able to cope with a serious condition in a few weeks.

Sometimes doctors may indeed involuntarily hospitalize a patient - if he is in a high-risk group. For example, he recently tried to commit suicide and does not show positive dynamics, that is, his condition is worsening.

But even in this case, the patient is given a choice: he can refuse hospitalization. Without written consent, a person can be taken to the hospital only for 72 hours, then a medical commission meets and its decision goes to court.

This procedure requires a lot of labor from doctors, so it is resorted to only in case of a real threat to life.

Of course, a mental hospital is not the most fun place on the planet, especially for someone with severe depression. But, fortunately, the reality is far from the fantasy of Hollywood scriptwriters. Doctors do not walk around the department with a shocker or a prepared syringe.

They try to reduce the patient’s risks as much as possible, help cope with the crisis and stabilize the condition so that the person can gradually return to their usual rhythm and enjoy life again.

PDPics

8. Are you saying that patients in psychiatric hospitals are dangerous? Patients in psychiatric hospitals predominantly pose a danger only to themselves. Local staff closely monitors their condition.

On average, 1 person in 100 has a psychiatric diagnosis in the population - this figure does not change depending on gender, region and nationality (the exception is older men - they have a higher risk of suicide).

9. Maybe it’s enough to talk to a psychologist? Of course, you don't have to go to surgery if you break your leg. The body can heal the fracture on its own. But it’s better to put on a plaster cast. So the help of a psychiatrist is needed in order to cope with the problem faster: this way there are fewer risks to health and life.

A psychiatrist is a specialist with medical education. Only he can diagnose depression and prescribe a treatment regimen. A psychologist does not do this. For clinical depression and compulsive overeating, a psychologist helps solve the problem systematically.

By the way, the psychiatrist’s list of prescriptions includes not only antidepressants, but also work with a psychologist. When they are combined, better results are achieved: antidepressants help to gain strength, and psychotherapy helps to find the cause of depression.

10. Okay, then how to choose an adequate psychiatrist? Just like you choose any other doctor. A good recommendation can be given by friends who have already been to such a specialist and you saw that they felt better.

The only clearly defined criterion is the doctor’s willingness to be in touch and answer questions. It is important that a specialist can provide support if side effects of the medication occur. They are not dangerous, but sudden dizziness, drowsiness, and nausea can really frighten you.

In addition, it is not always possible to choose an antidepressant that is right for you the first time. At a critical moment, a specialist will be able to take the necessary measures: reassure, change drug therapy, explain what is happening.

11. Then tell me about the pills. If a psychiatrist prescribes medication, will I become a “vegetable”? Taking a drug never leads to a transition from the animal kingdom to the plant kingdom. The “vegetable” myth stems in part from the side effects of antipsychotic drugs developed almost half a century ago. But to a much greater extent this condition is caused by the course of schizophrenia left without treatment. That is, in this context we are not talking about depression at all.

A number of severe mental illnesses, if left untreated, take away the unique personality traits of a person year after year, leaving a deep mark on the psyche. Medicines, on the contrary, help slow down this process, helping to maintain a high level of quality of life for as long as possible.

12. Then explain how antidepressants work! The nervous system works by transmitting nerve impulses from one cell of the brain or spinal cord (neuron) to another using neurotransmitters. These messenger substances are released into the space between neurons, which triggers a cascade of signal transmission to subsequent cells. The neurotransmitters are then recaptured, broken down into their constituent blocks, and reassembled to retransmit impulses.

The transmission of nerve impulses in depression changes because the amount of neurotransmitters is reduced. This prevents the creation of a complete nerve impulse. This is where anxiety arises. It is possible to restore the natural functioning of the nervous system with the help of antidepressants.

Medications for depression work in different ways. Previous generations of drugs, such as monoamine oxidase inhibitors (MAOIs), block the destruction of neurotransmitters in nerve cells. Now they are used quite rarely due to pronounced side effects and high toxicity.

They have been replaced by more modern drugs - selective serotonin reuptake inhibitors (SSRIs), that is, drugs that prevent the uptake of a specific neurotransmitter.

SSRIs help form a complete nerve impulse. A gradual increase in dosage helps the nervous system return to its “pre-crisis level.”

13. Are all antidepressants terrible drugs? During treatment for depression, a person only gets used to a good mood, normal sleep and lack of anxiety. So not all psychotropic drugs are drugs, although this opinion is extremely common.

The myth of addiction is associated with the presence of withdrawal syndrome in psychiatric drugs: a set of side effects that occur when the course of treatment for rumination syndrome and eating disorder in general is untimely, most often without permission.

Many people believe that if antidepressants cannot be combined with alcohol, then they can be safely abandoned for a while, but this is not so. All psychiatric drugs have a cumulative effect. After stopping use, the drug remains in the blood for up to several weeks, during which it may interact unexpectedly with alcohol. Then the drug withdrawal syndrome is superimposed on the symptoms of intoxication, which can lead to life-threatening conditions.

But this does not mean that you will have to take antidepressants for the rest of your life. Primary stabilization of the condition occurs after about a month.

During this time, the dosage of medications is increased to the therapeutic dosage, it is always higher. Small doses at first are needed to reduce the number of side effects. The full course of drug therapy lasts from six months to 1.5 years. In most cases, treatment takes 7 to 10 months.

14. But I have a friend who took antidepressants, but then the depression returned and it got even worse. Could the same thing happen? This could be for several reasons. The most common is early termination of treatment without consulting a doctor. It is important to complete the course to the end: untimely refusal of medications causes withdrawal syndrome and leads to the recurrence of depression. Symptoms of the disease in this case are often more severe than at the very beginning.

However, it can get worse even after a complete course of treatment with antidepressants. Medication is not the only component of recovery. They help cope with the current depressive state, but do not exclude the possibility of relapse. Only behavioral psychotherapy can be the key to a stable emotional background. You need to spend time on this.

15. What to do if a loved one needs the help of a psychiatrist? If you feel that a person needs help, but does not consider it possible or necessary to turn to a specialist, you can offer your own help and go to the doctor together, literally “take him by the hand and lead him.” If you encounter strong resistance, there is a high probability that it is not the person who is speaking to you, but his illness.

Depressed people can often be afraid to admit to themselves that things are getting out of control.

The best option is not to engage in confrontation, but to ask questions. Does the person consider what is happening to him to be healthy? Is there anything you can do to help? Indeed, going to a specialist may not solve all problems, but it’s still worth a try.

Modern psychiatry, unlike what it had 30 years ago, has a greater range of pharmacological tools, even for severe diseases such as schizophrenia or bipolar affective disorder.

So, with the help of drug therapy, depression can be overcome. The main thing is not to be afraid to go to the doctor and not to give up treatment halfway.

Source: https://laba.media/materials/depressiia-chto-delat-esli-zhizn-perestala-radovat

Diso Nutrimoon

An easily digestible protein mixture for preparing dishes and drinks.
A source of amino acids necessary for the body for the whole family every day. More details

The protein mixture provides the body with essential amino acids in the correct proportion. An easily digestible, valuable product contributes to the normal functioning of the central nervous system and the entire body.

It is not enough to consume the required amount of tryptophan (the daily dose is about 1 g), it is also important to create conditions for its absorption. Tryptophan, even if supplied in proper quantities, will be useless for the body if you abuse strong tea, coffee, alcoholic drinks, or smoke.

When the body receives and assimilates a sufficient amount of this amino acid, a person better focuses attention on positive aspects and enjoys even simple pleasures - delicious food, good weather, watching a comedy. With a deficiency, mood swings, dramatization of events, attacks of anger, apathy or irritation are noted.

Melatonin - synthesized and supplied with food

Tryptophan is involved in the synthesis of melatonin, a sleep hormone that promotes rapid sleep, quality night rest and, as a result, a cheerful state during the day and resistance to stress. With age, the synthesis of melatonin slows down, and disruption of this process is also facilitated by regular night wakefulness and unreasonable long-term use of antipyretic and sleeping pills.

Melatonin can be obtained from food; its content is high in foods such as:

• rice;
• cereals;
• carrot;
• most nuts (almonds, cashews, walnuts);
• figs;
• banana;
• parsley.

Diet for depression and neuroses should contain a sufficient amount of foods high in melatonin.

Fully or partially limited products

The diet for depression excludes:

• Fatty meats, cooking fats, duck, goose, smoked meats.
• Products containing simple carbohydrates (sugar, packaged juices, jam, jam, ice cream, sweets, sweet drinks).
• Refined grain carbohydrates (cakes, pastries, pastries, premium flour products).
• Smoked products, canned food, fast food products, semi-finished products.
• High fat dairy/fermented milk products.
• Caffeine containing drinks, alcohol.

Table of prohibited products

Good mood hormone - serotonin

The joy hormone is synthesized by the body and cannot be obtained from food. The main participant in the synthesis is the amino acid tryptophan, which was discussed above.

For the production of serotonin, the presence in the body of such substances as:

• vitamins C
• B vitamins
• magnesium
• zinc

The list of depression foods to improve your mood looks like this:

• fresh vegetables and fruits with bright colors (indicating a high content of vitamins and bioflavonoids) - pumpkin, bell peppers, beets, citrus fruits, grapes;
• seafood high in iodine, antioxidants and unsaturated fatty acids, which improve metabolic processes in the body and increase brain performance - fish, seaweed, shrimp;
• fermented milk products help maintain the correct balance of beneficial microorganisms in the intestines, which has a beneficial effect on the production of serotonin;
• Bananas , due to their high content of vitamin B6, reduce susceptibility to depression;
• legumes and whole grain products are a source of B vitamins and help improve sleep and good mood;
• dark chocolate is rich in magnesium, has a positive effect on mood, helps to cope with stress more easily;
• nuts are a source of vitamin B2 and omega-3 fatty acids;
• eggs are a valuable product with a high content of vitamins (A, E, D), essential amino acids.

If the functions of the nervous system are impaired, it is useful to enrich the diet with additional sources of vitamins and proteins, since it is not always easy to obtain the required amount of nutrients from ordinary foods.

One of the valuable components for complete nutrition is the Nutrimun protein from the Diso brand, which will provide the body with the necessary amino acids.

It is important to coordinate nutrition for depression with your doctor; following his recommendations will help you recover faster, feel energy and taste for life.

More than a diet

Ramsey is often asked two questions. First: can nutritional psychotherapy completely replace traditional (for example, cognitive behavioral) and antidepressants? Answer: no. But this is not its goal. The task is different: to take into account in treatment an important factor that has been ignored for a long time. Antidepressants, according to some studies, work better when paired with talk therapy. Ramsey believes it's time to turn this couple into a triad.

The second question: is it possible to compensate for the deficiency of nutrients necessary for the brain with the help of nutritional supplements? Answer: yes. True, with an important caveat. Mixtures of vitamins and microelements are successfully used in the treatment of depression by New Zealand clinical psychologist Julia Rucklidge. But Ramsey himself prescribes them only if the deficiency is confirmed by tests. In other cases, his recommendations to patients are more reminiscent of gourmet recipes than of a doctor: whip up a vegetable frittata, bake kimchi sauerkraut pancakes, cook lentil soup with coconut and ginger. And he jokingly suggests that food psychiatry itself should be called “avocado” for short. And the point is not even that the nutrients in supplements are absorbed worse than in “live” foods. Food psychiatry is not a diet, but primarily mental work, explains Ramsey.

The main reason why I prefer “live” food to dietary supplements is pleasure. You cannot experiment and come up with new recipes with vitamin tablets. You won't enjoy protein shakes with your friends and family. After taking a supplement, no one catches himself thinking: “Wow, what an amazing taste!”

Depression and anxiety change eating behavior, causing you to neglect nutrition or abuse unhealthy foods. Rediscovering the taste of healthy food is one way to bring back the joy of life. “And supplements do too little for the soul,” writes Ramsey, quoting baseball star Yogi Berra. “90% of the game happens in your head.”

Foods that cause depression

If you want to prevent the development of apathy, outbursts of irritation and anger, you should avoid:

• alcoholic drinks and energy drinks, which are harmful to the functioning of the adrenal glands and provoke surges in blood sugar levels;
• Drinks with high caffeine content (tea and coffee) contribute to insomnia;
• Sweets and confectionery products affect blood sugar levels; excessive consumption of them leads to chronic fatigue syndrome.

Poor sleep, smoking, restrictive diets, and eating disorders that lead to prolonged feelings of hunger also harm your emotional state.

Headache is an alarm signal from the intestines

And finally, about one more “pig” that your intestines, or more precisely, you can play on yourself, with your careless attitude towards the work of this organ. Surely you have at least once tried to go on strict, “starvation” diets, and if the willpower was enough for at least a day, I am sure that you most likely turned away from the path of slimness because of a headache.

Indeed, a headache from hunger is a “hello” from evolution, because thanks to this signal, our ancestors were forced to get out of the cave and go in search of food, no matter how much they wanted to sit by the fire, wrapped in a mammoth skin. When we are hungry, our blood glucose levels drop, our brain lacks energy, and it reports this in a way that is accessible to it.

But, in addition, a headache can be a reaction to the entry of unwanted substances into the intestines, from toxins to foods to which you are allergic, hypersensitive or intolerant. Data on the biochemical mechanisms of migraine attacks indicate that the metabolism of certain substances is disrupted, primarily serotonin, which is mainly concentrated in the intestines, as well as histamine, a sharp release of which leads to dilation of blood vessels - as a result, we get an attack.

If you often suffer from migraines, try to bring your diet in line with the “tastes” of your intestines. You will make him happy, and he will make you happy!