What is depression?
Depression is a psychological disorder that takes place in the head. Symptoms include frequent rumination, insomnia, reduced or increased eating, low mood, reduced drive and hopelessness. It's often the case that you lose friends, your sense of pleasure, your self-esteem, your interest in life as a whole. What I noticed during my depression was that I could no longer concentrate on anything, and my performance and my entire quality of life suffered. I call it the chaos in the head, because nothing works as it should. Depression can last for weeks, months or years. It is often controlled with medication, but it can also be prevented with food. MooDFOOD has been working on this for years and I don't want to keep it from you...
Since 2014, the MooDFOOD Project has conducted extensive research on food-related behaviors to prevent depression. This project included a randomized control trial with 1,025 participants, behavioral intervention studies, and extensive literature reviews to examine the relationship between dietary factors and risk of depression.
As described above what depression actually is, I am sure that mind and body should be in harmony in order to live a healthy life. Especially when it comes to depression, it's still the case that people don't get enough information about it or they just don't want to talk about it. At the moment it is so important to educate and offer help.
Now how can it be that food can reduce depression?
A few tips for spiritual support from MooDFOOD:
1. Eat more
Vegetables & Fruit
Pulses
Fish
At least 5 servings of fruits and vegetables per day (e.g. aim for at least 3 servings per week), eat at least one serving of fatty fish per week.
2. Choose
Whole grain breads & Cereals
Healthy oils
and eat it every day.
3. Enjoy in moderation
Poultry
Dairy products
Nuts & Eggs
Eat poultry in moderation, nuts in small amounts daily, and dairy products. If you drink alcohol, do so in moderation. Aim for fewer than 14 standard drinks per week. A standard glass of wine or beer contains approximately 2 standard drinks. The less
The more alcohol you drink, the lower your risk of other diseases, such as cancer.
4. Eat less
Red and processed meat
5. Take small steps towards positive change every day
Unhealthy food
While the evidence on the link between unhealthy foods such as sugary drinks or sweet, fried and salty foods and depression is still unclear - these foods are not part of a healthy diet.
Vegetables: When it comes to physical and mental health, the more vegetables we eat, the better
Fruit: Eat fruit every day - fruit puts you in a good mood, fruit is full of vitamins and fiber - and is ideal as a snack in between.
Fish: Fish is an essential part of a healthy diet; Plan to eat at least one serving of sustainably sourced oily fish per week.
Whole grain: Whole grain bread and whole grain cereals, rice and pasta are important fuel and energy sources for the body.
Healthy oils: You don't have to do without oils either; But use healthy oils for cooking and rapeseed, sunflower or olive oil for your salad dressings.
Pulses: Pulses such as lentils, beans or chickpeas are inexpensive, nutritious and delicious. Unfortunately, these are rarely on the menu. So eat plenty of legumes.
Nuts, Eggs, Dairy: Unsalted nuts, eggs, poultry and dairy can always be part of a healthy eating pattern - but all in moderation.
Foods to limit: Consume less red meat and avoid processed meat products. You should only drink alcohol in moderation, if at all.
Small steps every day: You don't have to do everything at once. Take small but conscious steps towards a healthy diet every day.
Consult the National Dietary Guidelines: Looking for more information about eating a healthy eating pattern? Check the national dietary guidelines that apply to you.
Further information can be found at www.moodfood-vu .eu
Make small healthy changes every day.
Make a change to feel a change! Any positive change, no matter how small, is great.
Step to better health. Here are some tips to get you started:
Set some healthy goals.
Eat vegetables at every meal, eat two pieces of fruit a day, try a new recipe with legumes every week. Setting healthy goals helps you stay motivated and focused.
Start with positive nutritional goals.
The term diet can contain many negative thoughts and behaviors. Start a healthier eating pattern by focusing on the positive, like adding more fruits, vegetables, and legumes rather than restricting foods.
Gain insights.
Keeping a food and mood diary is a great way to gain insight into the connection between them. How you feel and what you eat.
Identify your triggers and plan ahead.
Are there seasons, events or stresses that cause you to feel low? Or unhealthy foods that are bad for you? Look by recognizing what they are, this is the only way to plan healthy strategies to help you cope with them.
Build a support network.
Involve family and friends in achieving your healthy goals, which can benefit everyone by working towards a healthy eating pattern.
Pay attention.
Eliminate distractions, focus on food and enjoy meals. They are something to rejoice and enjoy.
Don't let a bad day get you down.
Missed a goal today? No problem - try again tomorrow.
The nutritional tips in connection with the food pyramid will hopefully help you lead a healthier life.
I forgot to mention something? No problem, just write to me and I'll add it if it fits.