• To maintain the hormonal balance
Hormones work together along with enzyme, neurotransmitters to run our system flawlessly. If the amount of any hormone goes up or down under any situation, the entire chain of hormonal balance gets disturbed. Estrogen and cortisol are three major hormones which regulate the mood and play a crucial role in depression. Progesterone controls estrogen. Estrogen boosts neurotransmitter- serotonin, GABA which gives a calming effect and promote sleep. Cortisol, as you know, is the stress hormone. Cortisol inhibits insulin activity and leads to high blood sugar and create multiple other disturbance. All these equilibria need to be supported through a balanced diet in depression.
• To supply adequate nutrition for generating neurotransmitter
One of the major factors for depression is a chemical imbalance – lesser production of neurotransmitter.
Thus a diet for depression focuses on the adequate supply of amino acids, minerals, and vitamins required for producing neurotransmitter.
What’s the special diet for depression?
You need a diet in depression to create hormonal balance, maintain gut health, supply antioxidants and nutrition for neurotransmitter? Sounds difficult right? But actually doing nothing special should be the motto while planning a diet in depression. A seasonal, local, wholesome, homemade balanced diet with variety is the key to ensure everything. Though it looks simple, but unfortunately not. Let’s look into this in details-
Choose your carbohydrate carefully –
Carbohydrates are a must for getting energy. But where do we get carbohydrates? All your rice, wheat, corn, millets and their products like puffed rice, flaked rice, semolina, bread, noodles, pasta, cornflakes, muesli, oats, popcorn, etc are the major source of your carbohydrate.
Now you need to be mindful to choose the right one. Stop eating ultra-processed (cornflakes, muesli, instant noodles/pasta, biscuits, cookies, commercially baked products, ready to eat or microwave popcorn) carbohydrate.
Choose the less processed version like normal rice, roti, puffed rice (murmura), flaked rice (chirwa), broken wheat (dalia), semolina (sooji), ragi
, millets, steel cut oats
, corn, homemade popcorn, etc.