Depression. A word most of us have heard but few understand. People who witness adverse life events are more likely to develop depression. It is characterized by persistent sadness and loss of interest in activities a person once found pleasurable and interesting. If a person is sad throughout for two weeks or more, it may be a case of depression.
According to a mental health survey conducted by the National Institute of Mental Health and Neurosciences (NIMHANS) in Bengaluru, one in every 20 Indians suffers from some form of depression. According to the World Health Organisation, depression is the leading cause of ill-health and morbidity worldwide. At a recent event 'Depression: Let's talk' in Delhi, Dr Henk Bekadam, WHO Representative to India, said "Depression can affect all and stigma associated with it prevents people from coming forward to seek help.
"The rate of depression has risen by 18 % and this shows how just anyone can be affected by it. Depression is not created by an individual and it is not due to weak will power or an evil spirit. It is characterized by persistent sadness of mood, lack of interest, feeling low, having negative thoughts, anxiety symptoms, disturbed sleep and appetite for over 2 weeks duration," says Dr Sameer Malhotra, Psychotherapist at Max Hospital, Saket.
Because what you eat affects your mood, you should be very alert of what goes into your stomach when you are feeling low.
"Taking more calories from foods which hardly have any nutrients is one of the major reasons for depression. Eating excess of empty calories from junk and convenience foods and lack of quality nutrients in our diet weakens our immune system besides changing our body weight, which further interfere with the effectiveness of medicines recommended," said Sonia Gandhi, Head, Dietetics & Nutrition, Fortis Hospital, Mohali.
Giving in to cravings of comfort food, like chips and chocolates, is the worst decision you can make when you feel low. It is nothing more than a temporary fix, which will harm you more in the long run than help you now.
There are certain foods that may put us in a better mood and assist us to ease the symptoms of depression. They also double-up as mood enhancers and can help the effectiveness of medical treatment. Follow these dietary regulations to fight depression:
1. Add healthy proteins to your diet by consuming legumes, beans, cottage paneer, curd and lean cuts of chicken & fish.
2. Opt for whole grains, fruits, vegetables and whole pulses that include complex carbohydrates responsible in the release of mood elevating chemicals and giving us better and consistent energy levels. Cut down on refined flour, sugar and sugary foods.
3. A recent study has shown that those who consumed omega-3 rich foods regularly had lower incidences of depression. Rich sources of Omega-3 are fish, canola and soybean oil, flaxseeds and walnuts.
Vegetarians should consume chia seeds by adding them to water or curd. Chia offers a daily dose of good healthy fat into our lives every day in just a teaspoon and help us keep depression away.
4. Avoid drinks with high caffeine content like coffee and cold drinks, as they can trigger anxiety and are responsible for insomnia too.
5. Dehydration is also one of the major factors for depression. Drinking enough water is the best way to hydrate ourselves.
6. Low level of vitamin D is also associated with higher level of depression. Have cereal for breakfast, brown bread, juice and milk to boost vitamin D in your body.
Apart from a good diet, some form of physical activity daily is also important to keep you healthy. Moreover, surround yourself with people who add warmth in your life and make you happy.
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