Movement and action are among the best strategies for fighting depression and fatigue, but many of us could benefit from making just small changes in what we eat.
“Food choices can have a substantial impact on your energy levels and outlook,” says Loralyn Dennis, retired Registered Nurse and Health writer. “Simply eat some protein with carbohydrates at each meal or snack.”
Studies have shown that our choices of what we eat can cause depression.
Diets high in carbohydrate-rich foods can increase brain concentrations of the amino acid tryptophan. This is converted in our bodies to mood-boosting serotonin.
“This could be a reason why many of us find that comfort foods high in carbs help us ease feelings of depression, fatigue and anxiety,” Dennis observed.
“Some of us can get somewhat grouchy or irritable without our carbs,” Dennis warns. “You don’t have to eat large amounts of protein, just a few ounces or so to help balance and feed your brain.”
One common denominator of many people suffering from the blues is the amount of sugar they consume.
“A bite of chocolate is not going to hurt now and then, but a regular dose of sugar daily is a no-no if you are tired and down,” cautions Dennis.
Cold-water fish, such as tuna, is a great source of omega-3 fatty acids, and is linked to people with lower rates of depression.
“Avoid fats and drink plenty of water,” added Dennis.
Avocado Tuna Salad
Tuna salad made naturally creamy with the addition of avocado. This super easy to make salad is healthy, light and refreshing and is great for a keto or low-carb diet.
- 1 (5 oz) can tuna packed in water or oil drained
- 1 ripe avocado roughly chopped
- 1/2 cup cucumber chopped
- 1/4 cup minced celery
- 1/4 cup minced red or green onion
- 2 Tbsp chopped fresh cilantro or parsley
- 1 Tbsp olive oil
- 1 Tbsp lemon juice
- 1/2 teaspoon kosher salt
- Freshly ground black pepper
- Place all of the ingredients in a medium bowl. Mix with a fork or spoon until the avocado is roughly mashed and mixed through.
- Serve on lettuce wraps, toast, or in a sandwich. To store, cover tightly with plastic wrap and refrigerate for up to 2 days.