How Depression Affects Weight
Depression is a debilitating illness; almost everyone has known someone affected by it, but few know that depression doesn’t just cause emotional and mental symptoms. Like other mental illnesses, depression can manifest itself physically. For some people, that leads to unexpected weight gain. Many depression symptoms factor into the weight gain caused by depression, and you may be affected by some or all of them.
Weight Gain Caused by Depression
Weight gain and depression often go hand-in-hand. Depression can be caused by a number of factors, including external stress, internal stress or unbalanced chemical levels in the brain. When you’re depressed, you may find yourself wandering over to the refrigerator more often than usual; emotional eating is a sneaky, hard-to-break habit that can lead to you packing on extra pounds. Since stress is often one of the factors that leads to a depression diagnosis, many depression sufferers find themselves eating when they are actually upset about work, their marriage or finances.
Depression slows down your body. If you pay attention to someone with major depressive disorder, you may notice that their body seems to be depressed as well. Their reaction times may be slower, they move slower in fine and gross motor movements, and seem more tired than non-depressed people. The slowed movement and increased food intake can lead to slower metabolism, which causes more weight gain and fat accumulation.
Another side effect of depression that makes you gain weight is insomnia. If you’re depressed and never seem to be able to get a full night of sleep, you’re not alone; insomnia is a very common side effect of depression.It also causes your body to work less efficiently; you need to get plenty of sleep on a regular basis to be successful at losing weight, and spending hours tossing and turning every night is counterproductive to that goal.
People with depression may suffer from seasonal affective disorder. It’s a type of depression that occurs during the winter months when there is little natural sunlight and the days are shorter. It leads to a depressed mood, oversleeping and carbohydrate cravings. Add these factors to the fact that you can’t get much exercise outside and you’ll see why it is difficult for someone with seasonal affective disorder to avoid gaining weight during the colder months of the year.
How to Stop Weight Gain Caused by Depression
Although weight gain may seem inevitable if you’re depressed, there is a way to fight it, and the great part is that it can also alleviate depression symptoms. Regular exercise keeps extra weight off, and it also leads to increased endorphin release in the brain. Endorphins alleviate depression symptoms, improve mood and stabilize mood when you exercise regularly over a long period of time. Be sure to mix cardio exercise and strength training.
Depression And Food
It is not without proof that we often hear people saying that a healthy body houses a healthy mind. Lethargy and low energy levels are often caused by unhealthy eating habits. When one has constant fatigue it becomes difficult to get up and get going and more often than not depression and a host of other mental ailments set in. In fact the unhealthy connection between depression and eating is often manifest as depression related eating.
Depression is associated with a strong urge to eat and depression is one of the main causes of binge eating. One has to thus eat foods that keep depression at bay and maintaining a good and constant energy level is critical to fight the symptoms of depression. The basic plan is that if you have to eat during depression then it is better to eat healthier foods that increase energy levels. Unhealthy diets makes one sluggish and worsens depression symptoms while healthy foods increase energy levels and keep the symptoms of depression under check.
Healthy Eating Habits To Fight Depression
Disturbances in neurotransmitters like Serotonin and Norepinephrine play a crucial role in depression. Certain foods help combat depression by promoting levels of these neurotransmitters. A good diet will definitely not treat depression alone but should be part of natural remedies aimed at treating depression. The role that diet plays in depression is very clear because depression leads to binge eating and the resulting weight gain leads to poor body image that further complicates depression. Thus if one has to eat or binge during depression why not choose healthy foods? Remember Happy Foods Equals Happy Feelings!
Here are some tips to eat healthy when one has depression:
- A balanced diet is very essential and do not believe when people say that carbohydrates are not good for depression. On the contrary carbohydrates help to stimulate Serotonin production which improves mood. Start off the day with a good helping of veggies and carbohydrates to give you enough energy to keep you going.
- A diet rich in proteins help in giving the body the Amino acids necessary to make the neurotransmitters. Do not shy away from meat, milk, cheese, eggs, fish and yoghurt.
- Choose foods rich in Omega 3 fatty acids. Salmon, Mackerel are some of the sources for Omega 3 fatty acids. Read my hub on Omega 3 fatty acids for benefiits beyond depression.
- Restrict the amount of oil intake. Depression has been purported to be associated with low levels of Vitamin E. Use Canola oil for sauteeing vegetables as it is rich in Vitamin E.
- Blood sugar levels play a crucial role in depression symptoms. Frequent changes in sugar levels lead to mood swings. This is primarily to fluctuating levels of Insulin in the blood. Eat smaller portions more regularly than two or three big servings. Prefer whole grain bread over ordinary bread, fruits to sweets and oatmeal or bran cereals over other cereals.
- B complex vitamins like B12, B6 and Folic acid help combat psychological disturbances. So take a Vitamin supplement once daily
DEPRESSION AND FOOD
BY EMILY BROWN KING
The effect of diet and nutrition on diseases like diabetes, obesity and even cancer are well known. We know that we can reduce our risk for cancer by eating foods high in antioxidants. Obesity can be controlled by limiting fat and calorie consumption. The link between diet and mental disorders is less clear. However, there are ways that you can control the symptoms of depression through diet and nutrition.
A diet low in certain vitamins can also trigger depression. Some people, women especially, do not get enough B6 and B12 from their diets. Vitamin B6 deficiency can lead to decreased levels of serotonin production, causing mood changes. A low level of vitamin B12 and folic acid can lead to depression for similar reasons. Folic acid deficiency is very common, mainly because it is destroyed by cooking and is found in green leafy vegetables, which many people do not get enough of.
CaffeineIf you need a cup of coffee to wake up in the morning, you might want to rethink it. Caffeine affects the nervous system, making you more prone to anxiety and depression. Just like sugar, it will give you a brief high but eventually you will crash.
Small, Frequent MealsYour mood can change as your blood sugar levels change. For people who are prone to depression, it is important to keep blood sugar levels on an even keel. Eat smaller, more frequent meals throughout the day to keep levels from dipping. Eating frequently will keep you from feeling starved and then overeating, causing blood sugar to spike.
Omega-3 Fatty AcidsOmega-3 fatty acids, which can be found naturally in certain oils, nuts and fatty fish, help maintain nerve health. They are needed to form the protective membrane around nerve cells that keep them functioning properly. People who have depression often have neurotransmitters that aren’t functioning properly.
The Healthy Choice For Food
Eating healthy is something we all would like to do, although it can be hard. In order to eat healthy, you must first make the right food choices. Eating healthy is all about what you eat, which makes the choices very crucial to your results.
You ought to consume 6 ounces of grains per day. To do this, you are able to try to eat 3 ounces of whole grain cereals, breads, rice, crackers, or pasta. You can get an ounce of grains in a single slice of bread, or 1 cut of cereal
These needs to be varied, as you ought to consume a couple of 1/2 cups of them each and every day. You ought to commence consuming a lot more of the dark vegetables, such as broccili and spinach. Carrots and sweet potatoes are great too. You should also try to eat more dry beans for instance peas, pinto beans, and even kidney beans.
Fruits are very essential. You ought to attempt to eat a couple of cups of them each day. Focus on eating a variety, for instance fresh, frozen, canned, or even dried fruit. You can drink fruit juices too, although you need to use moderation when doing so.
Milk is your calcium rich friend. For adults, 3 cups could be the perfect aim. For kids two – 8, a couple of cups is where you wish to be. When choosing milk goods or yogurt, you should go for fat-free or low-fat. Those of you who do not like milk or can’t have it, ought to go for lactose free of charge items or other sources of calcium for example fortified foods and beverages.
Meat and beans
Eating 5 ounces a day may be the ideal aim, as you ought to go lean with your protein. When eating meat, always bake it, grill it, or broil it, as this will prevent grease from adding to the equation. You should vary your protein too, with a lot more fish, beans, peas, and nuts.
When cooking your meals, you should also limit solid fats for instance butter, margarine, shortening, and lard. These foods might add flavor to your dishes, even though they can also help raise your cholesterol at the same time. Consequently, you should try to add these foods and any foods that take place to contain them.
To aid keep your saturated fat, trans body fat, and sodium low, you can check the nutrition facts label. This label can be found on the meals package and will tell you all the info you should know about the food item.
By picking your foods wisely and watching what you try to eat, you’ll help control your lifestyle. Exercise is excellent as nicely, as it goes along ideal having a healthy consuming lifestyle. No matter what your age may be, eating healthy will assist you maintain your active lifestyle for many years and many years – even aid you and your health in the long run at the same time.
When we get older and age we become ever more vulnerable to diseases and by choosing healthy foods and watching what we consume, we can help to control these dangers .
For those who sometimes are affected by cold sores, cold sore remedies through diet can be extremely effective. Diet is also an excellent piles treatment especially in conjunction with exercise, because exercise compliments a healthy eating lifestyle perfectly.
It doesn’t really matter what age you are, by eating healthy and following a solid exercise routing similar to plyometric training will help you keep your life disease free for years to come.
I have found an interesting article in regards to gluten and depression. I know for myself that I feel better if I have no gluten in my system. Something to think about.
The Affects of Celiac Constipation On Depression
Though we recognize celiac disease may well carry to constipation if not addressed by a strict gluten-elimination diet, numerous reports now look to suggest that coeliac disease can also lead to depression.
How precisely? Well that piece isn’t too distinct just yet. We can name the problem coeliac disease depression, but its sources might be from celiac disease itself, malnutrition resulting from malabsorption deriving from celiac disease or gluten intolerance, or even just the anxiety and stress individuals often confront while adjusting to a gluten-free life-style.
Several research workers believe that malabsorption can interfere with the body’s handling of the neurotransmitters which regulate mood. In particular, malabsorption-related deficiencies of tryptophan appear to contribute to depressive disorder within celiac patients. Tryptophan is all-important for the body’s output of serotonin, which is the central neurotransmitter expected by the body for mood regulation as well as the neurotransmitter which empowers our body’s tolerance of anxiety.
Therefore one must wonder then if adapting to a gluten-free diet can aid in treating depression while also minimizing ceoliac disease symptoms. If the patients clinical depression is affiliated with malabsorption of nutrients, then being gluten-free may ease treatment, as the bowels heal and nutrient assimilation improves.
With most cases, it appears the malnutrition angle seems to be the most substantive and legitimate. And what occurs before you start suffering this malnutrition from gluten intolerance? That’s right, celiac disease constipation. constipation from celiac disease, in particular, results from the break down of villi which line your small intestine. This villi is crucial for nutrient assimilation. So I hope you now see how constipation from celiac disease can lead to a kind of celiac depression.
DISCLAIMER: I do hope my blogging on this issue assists somebody reading this blog, but please note that I am not a medical professional so you must consult with a medical doctor before taking any medical advice from the Web.
CAN FOOD LEAD TO DEPRESSION
There are a lot of reasons to what cause depression. Many of us suffer light depression symptoms due to the hectic lifestyle. Other reasons that lead to depression may be the lack of love from family and friends, or when one experience a traumatic event that there are still stuck and could not get out from the negative emotions.
Another possible cause of depression is the food that we consumed each day. Alternatively, taking the right type of food helps to fight depression as well.
The type of food that should be consuming more in your daily diet is those that are rich in omega 3 fatty acid. Food like salmon and mackerel are natural source of anti-depressant. Consuming it regularly helps to reduce the chance of getting depression. For those who are suffering from depression, taking food rich in omega 3 fatty acid reduces depression symptoms.
Another type of food that is essential in fighting depression is those that contains vitamin B. Vitamin B are usually found rich in food such as leafy green, vegetable, nuts and also seeds. Consuming adequate amount of food allows the chemical in your brain to be balanced, thereby reducing the chance of getting depressive.
Also, whether you are suffering from depression or not, blood glucose level should always be something you should be aware of.
A sudden excessive amount of sugar intake increases the chance of glucose in your blood to reach a peak, thereby experiencing negative emotions such as tiredness, dizziness and also forgetfulness.
In the long run, experiencing negative emotions constantly makes you feel lost of control in your emotion, which then can lead to depression.
In the nut shell, you should always take note of what you eat and also the proportion of it. Eating too little or too much can also be the reason that leads to depression. To fight depression, instead of taking medication, you should first work on your diet. Remember, what you eat is what leads to the circumstances now.
Be aware of the sugar intake, consumed more fish and vegetables helps you to fight off depression easily.
FOODS THAT IMPROVE DEPRESSION
I found this article on the LIVESTRONG website and I agree with what they are saying.
Many foods contain substances that help improve depression by increasing levels of certain brain chemicals. Some medications prescribed to treat patients with depression work to boost these same chemicals. Including these foods in a nutritious, well-balanced diet may help relieve symptoms of depression. Consult a doctor for dietary and medical advice if you suffer from ongoing depression.
Protein foods contain an amino acid called tyrosine, which boosts the production of dopamine, norepinephrine and epinephrine in the brain, according to Middle Tennessee State University. Increasing levels of these neurotransmitters improves alertness and energy, factors that alleviate depression. Meat, poultry, fish and eggs contain high amounts of protein. Foods containing tryptophan, an amino acid that helps build protein, may also help brain chemicals to improve your moods. In the brain, tryptophan converts to serotonin, a neurotransmitter often deficient in depressed people. Milk, bananas, oats, poultry, cheese, nuts and peanut butter have tryptophan.
Carbohydrates include potatoes, rice, nuts, cereals, fish, pasta, corn and whole grain breads. Try these foods for meals or snacks. Carbohydrate-rich foods may increase serotonin in the brain and bring about calming effects, the Mayo Clinic explains. Carbohydrates also help the production of tryptophan. Your best results may come from complex carbohydrates, including whole grains. Whole grains retain more of their fiber and nutrients than refined grains that have been processed.
Fruits and Vegetables
Fruits and vegetables contain folic acid, which helps combat depression. Deficiencies of folic acid have been linked to depression. Folic acid, a B-complex vitamin, helps improve serotonin levels in the brain. A diet high in fruits and vegetables, along with fish, may protect against depression. British and French researchers analyzed the dietary patterns of 3,486 middle-aged men and women who ate either a high-fat diet or a diet rich in whole foods, including fruits, vegetables and fish. The group eating whole foods had lower levels of depression after five years than the high-fat diet group, according to the study, published in the November 2009 issue of the “British Journal of Psychiatry.”
People who follow the Mediterranean diet are less likely to develop depression, according to researchers at the University of Las Palmas de Gran Canaria and the University of Navarra in Pamplona, Spain. The diet includes rich amounts of fruits, vegetables, nuts, whole grains and fish. The researchers studied 10,094 subjects and found that after four years, those who followed the diet closely had a more than 30 percent reduction in the risk of depression than those who followed the diet the least. The study was reported in the October 2009 issue of the “Archives of General Psychiatry.”
Easy Diet Menu for Depression
Easy Diet Menu for Depression
Healthy foods may help you beat depression. Not only do certain foods relieve or protect you from the blues, they also provide heart protection. Eating plenty of fruits, vegetables, nuts, whole grains and fish in your regular meals provides an easy diet menu to combat depression and promote physical health.
Fruit, Vegetables and Fish
A healthy diet, including fruits, vegetables and fish, protects you from depression in middle age. British and French researchers compared the diets of 3,486 middle-aged people during a five-year period. Those who consumed a regular diet mainly consisting of fruit, vegetables and fish showed significantly lower risk factors for depression than people who practiced a diet high in processed meat, fried foods, high-fat dairy products, refined grains and sweetened desserts, according to the study published in the “British Journal of Psychiatry.”
The Mediterranean diet, often practiced by people living along the Mediterranean Sea, has been praised for its heart-healthy effects. The diet may also provide protection against depression. The Mediterranean diet emphasizes fruit, vegetables, nuts, whole grains and fish. Meat and sweets are eaten rarely. Monounsaturated fats, including olive oil, play a larger role in the diet than saturated fats. Spanish researchers studied 10,094 people for more than four years, ScienceDaily reports. Those who closely followed the Mediterranean diet had a more than 30 percent reduction in the risk of depression than people who followed the diet the least.
Omega-3 Fatty Acids
Fish containing omega-3 fatty acids may combat depression. Deficiencies in omega-3s may contribute to depression, mood swings, poor circulation and heart problems, according to the University of Maryland Medical Center. Omega-3s come from cold-water fish, including tuna, salmon, sardines, mackerel, halibut and herring. You can also get omega-3s from walnuts, flaxseed and soybeans, and canola, soybean and walnut oils. Omega-3 fatty acids improve cholesterol levels for protection against heart disease.
B vitamins help relieve depression. Deficiencies in vitamin B12, or folic acid, may lower serotonin levels, causing depression. Green vegetables, fruit, fish and dairy products contain vitamin B-12. A lack of vitamin B-6 often accompanies depression. Fish and vegetables, including cauliflower, spinach, Brussels sprouts, peas, radishes, onion and broccoli, contain B-6, also called pyridoxine. Deficiencies in B-2, riboflavin, and B-3, niacin, may cause depressive symptoms. Green leafy vegetables, nuts, legumes, lean meats and dairy products contain riboflavin. Fish, nuts, eggs, lean meats, poultry and legumes contain niacin.
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