What to do. What to eat.

    Hi Fellahs! I am writing this blog to share a magazine article that caught my attention last week of October. My grandmother has been a Health and Home subscriber for almost 30 years. She spent most of her time reading it, so I got curious. One time, while scanning the Health and Home magazine volume 60, I found an article that caught my attention. "Diet and Depression" by Eden L. Elisan was all about what to do and what to eat to overcome and avoid depression. According to the article, the World Health Organization estimates over 300 million people all over the world suffer from depression. In the Philippines, 2015 data show that 3.3 million Filipinos suffered from depressive disorders, while another 3 million have anxiety disorders. 

According to the author, an overwhelming amount of evidence supports the benefits of a healthy diet and lifestyle for preventing cardiovascular disease, cancer, dementia, and mental health disorders, including depression. 

The article provided a list of foods we should avoid and those we should take. The list of foods that cause depression and suboptimal nutrition are Sugary Foods, Dairy, Junk Foods, Red Meat, Excessively Refined Foods, Refined Flour, Caffeinated Drinks, Saturated Fats, Processed Meat, and Artificial Additives.

source: https://erc.europa.eu/projects-statistics

According to the article, sugary foods make the brain sluggish, causing a person to be more depressed. Dairy has a morphine-like effect on the brain, but it is short-lived and can drastically drop, making a person more depressed. Also, the article mentioned that junk foods are devoid of essential nutrients, depriving the brain of natural nutrients, and red meat excites the nerves in the brain, making a person more irritable. Overeating refined foods can be easily converted into blood sugar, shooting up blood sugar levels and burdening the brain with the problem of regulating them. Refined flour is a simple carbohydrate without B vitamins, essential for brain function. Drinking caffeinated drinks constricts blood vessels, especially in the brain, preventing sufficient flow of blood, and eating foods containing saturated fats delays the movement of oxygen-carrying blood to the brain. Processed meat increases inflammation in the body. If foods are added with artificial additives, it can harm the delicate nerves of the brain, resulting to irritable behavior because it contains different kinds of chemicals.

source: https://alignhomecareservices.com

Before, I ate those foods whenever I felt I deserved to eat after a busy week or day. Every time I feel weak, as if my glucose just dropped, I crave sugary foods such as chocolates and ice cream to regain my strength and be able to survive within the day. 

If I overwork my body and then eat those foods mentioned above, assuming those foods help me without knowing they cause depression, then I am poisoning myself, killing myself slowly.

If there are foods that cause depression, there are also foods that prevent depression, such as carbohydrates, protein, fats, and vitamins and minerals. For better brain function and prevention of depression, carbs or carbohydrates are the main fuel source for the brain when eaten in the right amount and at the right time. In choosing protein, choose plant-based protein such as legumes, beans, nuts, tofu, and mushrooms. Plant-based protein boosts the serotonin levels of the brain, which affects mood because they are rich in tryptophan. Also a good source of amino acids, essential to building neurotransmitters for optimum brain cell communication. According to Eden L. Elisan, the author of "Diet and Depression," hormones and neurotransmitters are responsible for stress response, and dopamine is responsible for positive existential meaning in our lives. For memory-booster, Omega-3 fatty acids-rich food include walnuts, chia seeds, flaxseed, spinach, etc. Lastly, vitamins and minerals are naturally found in colorful veggies like okra, seaweed, malunggay, squash, bell pepper, and fruits like banana, bignay, pineapple, and papaya. 

Foods that help in preventing depression not only keep my body and your body free from disease but also promote mental well-being by enhancing brain function. Stop now before it's too late to prevent depression.