It’s Wellness Wednesdays! We’ll talk about the secret diet that fights depression. Everyone needs a nutritious diet filled with vitamins and minerals. However, you can use the secrets from top experts to strengthen your health with additional foods and supplements.
Your diet affects your mental health, too, and has a strong impact on depression.
Try these diet adjustments to feel better both mentally and physically:
1. Get more vitamin E.
This vitamin can help lift your mood and has other benefits such as helping to keep your skin healthy. You can find vitamin E in multiple food sources and supplements. It’s easy to add to your diet by simply eating more nuts.
- Seeds, nuts, oils and other items have vitamin E. You can help fight your depression by adding them to every meal.
2. Get more vitamin C.
Vitamin C has antioxidant properties and naturally improves your mood.
- Vitamin C is available in supplement form, but it’s also easy to find in food and beverages. Citrus fruits and drinks are a popular source of this vitamin. You can also find vitamin C in broccoli, potatoes, peppers, and kiwi.
3. Increase your selenium.
Selenium is an important nutrient that can be found in food and supplements. It affects your mood and mind. This mineral has an impact on depression, so it’s important to get enough of it in your diet.
- You can find selenium in beans, lean meat, nuts, seeds, grains, and seafood.
- It’s easy to add more peanuts or legumes to your meals. You can also try to add more clams, sardines, or crab.
- Dairy products that are low-fat are also a popular source of this mineral.
4. Watch your protein.
Researchers have found that tryptophan, commonly associated with turkeys, can make you sleepy and happy. It increases the serotonin levels in your brain and decreases the risk of depression.
- Turkey is an easy way to get more tryptophan and add more protein to your diet. However, other sources of meat also have tryptophan, so you don’t have to be bored with turkey. Try lean cuts of chicken for another source.
5. Consider the Mediterranean diet.
The Mediterranean diet has multiple benefits for heart health and other parts of your body. This diet can also affect your mind and decrease depression.
- The Mediterranean diet focuses on fish, vegetables, legumes, nuts, and healthy grains.
- It allows low-fat dairy and other products. You can eat a variety of fruits and vegetables on this diet.
- The Mediterranean diet allows healthy fats and oils, so you can season your salad without feeling deprived. You can also eat different herbs and spices that add richness to your food.
- Mainly, this diet limits red meat and sugar.
6. Nutrients and your diet.
Your depression may improve with a diet that is complete and nutritious. Ensure your diet includes all of the essential vitamins, minerals, and macronutrients.
- A diet that has variety will keep you from getting bored. Boredom can have a negative impact on depression, so it’s important to keep your diet interesting.
- Experiment with new vegetables, fruits, spices, and herbs to keep the diet lively. Try new recipes and turn your kitchen into a tasting center.
Your diet has a great impact on your mental health. Follow these nutrient tips and you’ll notice a positive difference in your health and your life!
I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.
I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.
If you are familiar with my approach, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Tools For Motivation And Mindset
Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.
If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
PPS. If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline, 1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
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