12 foods that fight stress and depression

A government survey found that the number of Americans who say they had taken an antidepressant over the past month rose by 65 percent between 1999 and 2014. By 2014, about one in every eight Americans over the age of 12 reported recent antidepressant use, according to a report released from the U.S. Centers for Disease Control and Prevention.

Experts are concerned that the pharmaceutical companies’ desire for profit has given Americans a major misconception about the risks associated with drugs like Zoloft and Prozac. The negative side effects can be more powerful than the positive benefits.

Prescription medication has all but replaced treating depression by traditional methods including diet and exercise, exploring hobbies and spending more time socializing with friends and family.

Dietary change is one of the most effective methods of dealing with stress and depression. There is a known link between your mood and your diet; one study showed that just by eating a healthier diet, up to 32 percent of people with depression can overcome it.

With that in mind, here are 12 foods you should start eating to overcome anxiety and depression and get your mood back on track.

#1 – Dark chocolate

The antioxidants found in dark chocolate can help lower blood pressure to help with stress. Its unique compounds can also increase your sense of euphoria and lower your stress hormones.

#2 — Cashews

The zinc in cashews is a natural anxiety fighter, so when it’s time for a snack, reach for a handful of these tasty nuts.

#3 — Turkey

You know how tryptophan in turkey always makes you want to take a nap after your Thanksgiving meal? Well, it also helps your body produce serotonin — a feel good chemical. Fix yourself a turkey sandwich or add it to your salads.

#4 — Seeds

Pumpkin, sunflower and flax seeds contain high levels of magnesium, which helps ward off stress, depression and irritability. You can make a healthy trail mix or add them to your yogurt or oatmeal.

#5 — Salmon

The heart-healthy and brain-boosting omega-3 fatty acids — DHA and EPA — may be the simple key to helping cut down on the frequency and severity of depressive bouts for many people.

Research out of the Netherlands took a look at 13 separate studies involving more than 1,000 participants and found that EPA and DHA worked comparably to antidepressants in reducing major depressive disorder (MDD). The effect was even greater in the studies that supplemented higher doses of EPA.

Omega-3s don’t carry the signature side effects that many antidepressant medications do — like nausea, weight gain, fatigue, insomnia and loss of sexual desire.

Just another reason I take Peak Krill Oil daily!

#6 — Green leafy veggies

Spinach, kale and other green leafy vegetables contain folate, which is vital for your brain’s production of dopamine, another happiness chemical.

#7 — Blueberries

Another antioxidant-rich food, blueberries help your body deal with everyday stress so you can get back to living. Toss them in smoothies or use them as a sweet snack.

#8 — Asparagus

Another food with folate is asparagus. Try them steamed on top of salads or broiled and sprinkled with garlic as a side dish.

#9 — Avocado

Avocados offer multiple nutrients — from folate to a big punch of B vitamins — that counteract depression. They make a great side to scrambled eggs at breakfast or as a topping on a sandwich.

#10 — Chamomile tea

A study from the University of Pennsylvania found that taking a supplement of chamomile significantly reduced anxiety symptoms in just eight weeks. Since chamomile may also help you sleep, try sipping a cup before bed.

#11 — Green tea

Theanine is a compound found in green tea that is a known brain booster. You can use it to give you a mental leg up when you need it. I like to sip green tea as a healthy mid-morning break.

#12 — Oatmeal

Complex carbs like oatmeal elevate your body’s production of serotonin, which makes you feel happy. You can even prepare it ahead in a slow cooker and store it in your refrigerator, which will save you time on busy mornings.

Sources:

bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y
aarp.org/health/medical-research/info-03-2011/dark-chocolate-can-help-lower-your-blood-pressure.html
livescience.com/7974-chocolate-reduces-stress-study-finds.html
ncbi.nlm.nih.gov/pmc/articles/PMC3738454/
ncbi.nlm.nih.gov/pmc/articles/PMC4728667/
ncbi.nlm.nih.gov/pubmed/16542786
ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
eurekalert.org/pub_releases/2016-03/g-nss031716.php
integrativepsychiatry.net/blog/neurotransmitters-inflammation-lmethyl-folate-depression/
ncbi.nlm.nih.gov/pmc/articles/PMC1810582/

The post 12 foods that fight stress and depression appeared first on Personal Liberty®.