Supplement with omega-3 and Vit. D, as their deficiency has been linked to depression. Increase intake of folic acid, Vit. B12 and magnesium rich foods that improve mood by producing serotonin. Get adequate amounts of protein and take a high quality probiotic supplement. Get tested for food allergies as many cases of depression are caused by an allergic reaction to inflammation.
Several studies have shown that people who ate poor quality foods were more likely to be depressed and that people who ate a diet rich in fruits, vegetables and fish were less likely to be depressed. Good nutrition plays a key role in keeping us emotionally healthy!
Tips To Prevent Depression Naturally
Here are 10 tips to help you combat depression:
- Get your vitamin D level tested and supplement with vitamin D if your levels are low. Studies have shown a connection between low levels of vitamin D and depression.
- A deficiency of omega- 3 fatty acids has been associated with depression. Eat more fish, flaxseed and nuts and take a good quality EPA/DHA supplement.
- Low levels of thyroid hormone has been linked to depression. Have your doctor order a thyroid panel. Coconut oil and nuts contain nutrients that support thyroid health. If your levels are low, take whole desiccated thyroid.
- Check your levels of folic acid and vitamin B12. Studies have shown an association between these two vitamins and depression.
- Magnesium helps improve mood by producing the brain chemical serotonin. A high percentage of people are deficient in magnesium. Eat sunflower seeds, fish, and dark green leafy vegetables or take a good quality magnesium supplement.
- Get adequate amounts of protein from fish, turkey, grass-fed meats and chicken. Your body needs the amino acid tryptophan found in these foods to produce the brain chemical serotonin. Low levels of serotonin have been associated with depression. Taking a supplement of 5-HPT (Hydroxytryptophan) can increase your serotonin levels.
- Take a high quality probiotic supplement. Processed foods, antibiotics and stress can kill the good bacteria in your intestine, create imbalances and damage the walls of your small intestines. This can decrease your body’s ability to absorb nutrients and lead to significant nutritional deficiencies. Eighty percent of your neurotransmitters (brain chemicals that keep you feeling good) are produced in your intestines.
- If you have digestive problems, restore the health of your gut with foods rich in amino acids and prebiotic fiber.
- Get evaluated for food allergy. Research has shown that many cases of depression are caused by an allergic reaction to inflammation. If you suffer from depression, you may have inflammation in your body. Inflammation is caused by obesity, high-sugar diets, bad fats and allergy.
- Eliminate the most common allergens from your diet to decrease inflammation. You will likely begin to feel better within days. The most common food allergens include milk products, wheat, oats, corn, barley, soybean, citrus, peanuts and chocolate.