How to eat well when you are depressed..Effects the body and mind

If you have severe depression, eating can be a big deal. This is because they could be in a state of lack of energy or desire to the point of not being able to prepare even one meal.

“When you’re depressed, it can be difficult to buy ingredients and prepare meals or clean up,” says Connectineut nutritionist Amy Gorin. People with symptoms of depression such as lack of motivation, difficulty concentrating, trouble sleeping, and low energy levels may not be able to do the things that take care of themselves, such as exercising, eating a balanced diet, cooking and showering.

You may eat more than usual to calm your depressive symptoms. “You may be eating high-calorie processed foods, candies, and fried foods, which lack high-quality nutrients, which can make your symptoms worse,” says Gorin. In May 2019, Frontiers in Nutrition reported that white flour bread, crackers and cereals, as well as sugar-sweetened desserts and drinks, were linked to depression.

“What you eat will affect your body and mind,” says Canadian nutritionist Leigh Meroto.

Medical media ‘BMJ’ reported in June 2020 “People who eat healthy foods such as the Mediterranean diet (vegetable foods, olive oil, and heart-healthy omega-3 fatty acids from fish) are more likely to eat foods that have processed or saturated. People who eat foods high in fat, sodium and sugar, or red meat, are mentally healthier.”

How can you eat a nutritious meal when your mental and physical energy is low? Health and medical media Recently, ‘Everyday Health’ introduced a way to choose foods that are easy to prepare and help boost energy and mood. Here are six strategies recommended by experts.

1. Order goods instead of finished products
Food quality is important. Ordering groceries rather than getting ready-to-eat. There are a variety of services that deliver fruits, vegetables, nuts, and lean meats and poultry that can really improve your mood.

2. Dinner with your loved ones, even on a video call
“If possible, try to eat with other people,” says Merotto. This helps reduce stress and helps you pay more attention to mealtimes.” If you live alone or can’t eat with others due to social distancing, make a video call with a friend or family member during mealtime.

In some cases, eating with your family can help prevent depression. According to Canadian Family Physician, “Frequent eating with family members protects against a variety of psychosocial problems, including depression, substance abuse, eating disorders, and suicidal thoughts.”

3. Storage of Healthy Goods
If you have enough nutrient-rich ingredients in your cupboard, fridge and freezer, you can make healthy food quickly. Nuts that can be eaten in salads and yogurt are also good. It is also good to grow or stock unsalted spices and various herbs.

4. Learn easy recipes
It can be overwhelming to think that making nutritious food is too difficult. That thought might even stop you from cooking. Knowing a simple recipe can relieve you of that burden.

• It is topped with avocado and egg on whole wheat bread
• Spread natural peanut butter on whole wheat bread and top with sliced ​​bananas
• Greek yogurt topped with unsalted nuts and frozen fruit
• Pour water into oatmeal protein powder and top with natural peanut butter and frozen fruit
• Salt and pepper a mixture of frozen vegetables, heated and served with scrambled eggs.
• Add frozen fruit, leafy vegetables, Greek yogurt, etc., grind and drink as a smoothie

5. Eat at the same time every day
Setting mealtimes will help you stay nourished even in the midst of depression. Following a predetermined schedule can reduce stress. The San Diego Medical University Disclosure Center has suggested the following schedule for healthy eating.

• Breakfast: 9 or 10
• Lunch: noon or 1pm
• Snack Time: 3pm or 4pm
• Lunch: 6pm or 7pm

6. Order healthy delivery food
Experts at the ‘Nutrition and Dietetics Academy’ see classified food as ‘a great opportunity to boost your nutrition’. They suggest that when ordering, don’t skip foods that are high in saturated fat, sodium, or spicy foods. You can eat healthy food instead of high calorie food like pizza. You can have it as a salad or order a Mediterranean diet or smoked salmon with vegetables. When ordering a sandwich, choose whole wheat bread, add vegetables such as tomatoes or cucumbers, and choose low-fat meat. Instead of mayonnaise, you can choose mustard, ketchup, or salsa sauce. When ordering a salad, you can choose shrimp or chicken breast toppings instead of red meat toppings. Get into the habit of choosing baked or steamed potatoes over french fries.