CAN DIET HELPS TO IMPROVE DEPRESSION SYMPTOM ?

February 16, 2023
Posted by Dr. Vaidya Karanvir Singh
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Depression is mood disorder which persist for weeks or months that negatively affects individuals way of thinking, way of feeling and how they response to certain conditions. It tends to interfere with individuals day to day routine. Feeling sad or feeling dishearten due to difficult life situations is normal reaction but if the feeling of sadness persist every day for at least 2 weeks and also have other symptoms than it is cause of serious concern. If depression is not timely manage the symptoms may worsen and can lead to suicide or self-harm.

Table of Contents

WHAT ARE THE CAUSES OF DEPRESSION?

The exact causes of depression is not known but multiple factors tends to contribute in the development of this condition. The factors includes :

Genetics : Having family history of depression can increase the risk three folds for development of depression than other individuals.
Stressful Life events : Experiencing difficult life situations like divorce, death of loved ones, financial crisis, isolation etc can trigger depression in individual.
Certain Medications : Some medicines tends to develop depression in individual as their side-effect. Also abuse of alcohol or drugs can increase the risk of depression.
Brain Chemistry : Imbalance of neuro-transmitters like dopamine and serotonin can contribute in development of depression.
Health Conditions : Chronic conditions like diabetes, Alzheimer’s disease etc and chronic pain can increase the risk of depression.

WHAT ARE THE SYMPTOMS OF DEPRESSION?

The common symptoms of depression experienced by individual includes :

Loss of interest in hobbies
Feeling hopeless or sad
Getting frustrated or irritated easily
Trouble in sleeping or excessive sleep
Eating too little or too much
Feeling of Fatigue all day
Difficulty in concentration or making decisions.
Physical issues like stomachache, headache etc.
Self-harm
Suicidal thoughts

DIET THAT HELPS TO IMPROVE DEPRESSION SYMPTOMS :

Improvement in one’s diet by focusing on fresh and wholesome food which has high nutritional value may improve symptoms of depression. Not only addition of health food but one should also eliminate processed sweets, foods and fried food for better improvement.

The diet that helps to improve symptoms of depression includes :

Protein Rich Food : Amino acid called tryptophan helps body to make energy and also helps in formation of neuro-transmitters melatonin and serotonin. Serotonin is said to have positive effects on individuals mood and melatonin helps to achieve good sleep which in turn improve the mood. Including tryptophan rich foods in diet helps to alleviate the symptoms of depression .The food includes :
- Tuna
- Chicken
- Turkey
- Low fat cheese
- Soy products
- Beans
Omega 3 Fatty Acids Rich Food : Omega-3 fatty acids is important part of cell membranes and also affect the cell receptors function which are present on membrane. It is present in high concentration in cells of brain. It is said to improve the symptoms of depression .The food rich in Omega 3 fatty acids includes :
- Walnuts
- Flax seeds
- Salmon
- Soybean oil
- Chia seeds
- Canola oil
Selenium Rich Food : The oxidative stress causes damage in the brain cells leading to development of stress and depression. Selenium work as excellent anti-oxidant in body that helps to reduce damage caused by oxidative stress and also neutralize excess free radicals. But too much of selenium can lead to its toxicity thus show be consumed with caution. The food rich in Selenium includes :
- Brazil nut
- Oysters
- Crab
- Clams
- Brown rich
Good Carbs : Intake of carbohydrate signals brain to release mood enhancing neuro-transmitter called Serotonin. So one should incorporate healthy carbohydrates and eliminate processed carbs, sugar from their diet. Intake of :
- Legumes
- Vegetables
- Fruits
- Whole Grains
Vitamin-B Rich Food : Low levels of Vitamin B are linked with experiencing low mood or symptoms of depression. Vitamin-B plays important role in formation of dopamine and serotonin the neuro-transmitters related to regulation of mood. Food rich In Vitamin-B includes :
- Whole Grain
- Poultry
- Chickpeas
- Broccoli
- Kale
- Spinach
Probiotics : The probiotic improve health gut flora. The gut flora has connection to brain called as Gut-brain axis which plays vital role in the production of neurotransmitters affecting mood, appetite or sleep habits , affects cognitive functions and body’ s response to stress. So improvement in the gut health tends to relieve symptoms of Depression also. The probiotic rich foods products includes :
- Yogurt
- Kimchi
- Miso
- Kombucha
- Idli

FOODS TO AVOID IN DEPRESSION :

Caffeine
Heavily processed foods
Alcohol
Processed sugar and artificial sweeteners
Hydrogenated oil
High-fat dairy products
High sodium rich food
Carbonated drinks

CHANDIGARH AYURVED CENTRE MEDICATIONS FOR TREATMENT OF DEPRESSION

1. Brodley Syrup:

This syrup maintains the overall activity of the brain. As the herbs used for the preparation of this syrup are Brahmi (Bacopa monnieri), Shankhpushpi (Convolvulus pluricaulis), Dhania (Coriandrum sativum), Ashwagandha (Withania somnifera), Saunf (Foeniculum vulgare), etc. These all acts as a mind relaxant. The use of this syrup provides good results to the dementia patient. This syrup has the best memory boosting power and helps in increasing the blood flow to the brain. It is used as an antioxidant that increases retention power

Recommended Dosage:Take 2 teaspoonful twice daily.

2. Mann Mitra tablet:

Mann Mitra tablet is herbal and purely ayurvedic medicine. It is used in Ayurvedic treatment for psychiatric conditions and help to balance all the three doshas of body i.e vata, pitta, kapha. CAC Mann Mitra tablet improves intelligence and speech problems. It is helpful for making the nervous system strong and nerves as well. It contains various herbs like Bala, Vacha, Shankhpushpi, Nagkeshar etc that help you fight insomnia, anxiety, and stress. It works as a antioxidant, anti depressant, immuno booster, anti epileptic and as neuro protective drug.

Recommended Dosage:Take 1 tablet twice a day with normal water.

3. Rasayan Vati:

Rasayan vati is herbo-mineral Ayurvedic formulation which contains various herbs such as Aswagandha, Shilajeet, Amla, Musali, Shatavar, Brahmi, Mukta pisti, Praval pisti, , Kaunch Beej, Saunth, Mirch, Brahmi, etc. These ingredients show antioxidant, anti-inflammatory, antipyretic, analgesic, immune-modulator properties. These tablets provides good results in General debility, Psychological disorders, and improves immunity.

Recommended Dosage:Take 1 tablet twice daily.

4. Calm Sleep tablet:

Calm sleep tablet is an amazing combination of natural herbs like bhang, Brahmi, Tagar, jatamansi. It helps to relieve stressful conditions. They help to pacify the nervous system and also helps to calm minds and make your body relax and light. In Ayurveda when there is an imbalance of three energies i.e. vata, pitta and Kapha, it leads to disease. Vata has a sub dosha named prana doshas which regulates the sensory perception, brain, and mind. calm sleep tablets is effective in depression, anxiety, insomnia, amnesia, Alzheimer’s disease, obesity, and hypertension.

Recommended Dosage:Take 1 tablet twice a daily.

5. Brain relaxant churna:

This churna is a pure Ayurvedic preparation which contains Amla (Emlica officinalis), Sonth (Zingiber officinale), Pippali (Piper longum), Marich (Piper nigrum), Haldi (Curcuma longa), Bala (Sida cordifolia), Suddha gandhak, Lauha bhasma, etc. It is mainly used for the treatment of psychiatric conditions, speech problems, to improve the intelligence and also beneficial in sleep disturbances, panic attacks, phobia, and relieves stress.

Recommended Dosage:Take 1 tablespoonful twice daily.

6. Stress care tablet:

Stress care tablets are pure herbal formulation prepared from ingredients like Sarpgandha (Rauwolfia serpentine), Brahmi (Bacopa monnieri), Jatamansi (Nardostacys jatamansi).The herbs used for formulation of these tablets show antioxidant, anti-inflammatory, anti-stress, anti-depressant, & immune-modulator properties. These herbal tablets gives good result in Stress, Depression, Anxiety, All neurological disorders, Increases intelligence, and Improves memory.