depression, experts say

EATING the right foods can help beat depression in difficult times, nutritionists say.

Issues linked to personal health, family circumstances, financial struggles, and others which may trigger despair during the Covid-19 pandemic, is likely to cause depression.

The common belief is that people, when depressed, tend to consume food in excess.

However, nutritionists say eating the right foods could help people overcome depression.

A Lancet report recently indicated that more and more people are suffering from depression-related problems due to the after-effects of the pandemic.

Commenting on the link between food and depression, Dr N Malleshwari, chief dietician and nutritionist at Gleneagles Global Hospital, says: “Poor food choices may contribute to nutrient deficiencies, which could result in depression. Some amino acids, like tryptophan, tyrosine, methionine, and phenylalanine are often helpful in treating many mild disorders, including depression.”

Depression affects millions around the world, and in many, it is a life-altering condition.

“While those who accept they are depressed seek medical help or counselling to overcome the condition, the best means to beat depression is to bring about lifestyle changes and to start consuming a healthy diet.

“While medicine or counselling provide temporary relief, eating the right foods and positive lifestyle changes would help conquer the problem forever. Omega 3 fatty acids elicit anti-depressant effects among humans, and it’s very important that they are included in one’s diet,” Malleshwari says.

Dr Arun Kumar, chief dietitian of SLG Hospitals, says: “Human bodies produce molecules called free radicals, which could lead to cell damage, resulting in accelerated ageing and other problems. Consuming antioxidant-rich foods and vitamin-rich fruit and vegetables would have a positive impact on the brain, and certainly reduce the destructive effects of free radicals. Foods like carrots, pumpkin, spinach, oranges, tomatoes, nuts, and seeds would be of great help.”

Dr Swetha, the head of department of nutrition, at Aware Gleneagles Global Hospital, believes eating small portions of protein several times in a day could help boost energy and clear the mind.

“Protein-rich tuna, fish, turkey, and chicken have amino acids which help the human body stay alert. Beans, peas, milk, soya, and yoghurt too are good sources of healthy proteins. People who are suffering from depression must ensure they do not smoke or consume alcohol, and should even cut down on their caffeine intake to overcome the problem.”

Overweight or obese people are more likely to suffer from depression, because excess body weight impacts the immune system and causes hormonal changes in both men and women.

Obese individuals should make an effort to lose weight if they intend to overcome depression, and healthy food habits is the first step in that direction.

Many people who are depressed also have issues with alcohol or drugs.

These not only interfere with mood, sleep, and motivation, but also reduce the effectiveness of depression medication.

– IOL

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