Small Changes Work
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 benefit on your energy levels and outlook,” says Loralyn Dennis, retired Arizona 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 processed fats and drink plenty of water,” added Dennis.