Eat Your Way Out of a Depression

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Many people turn to food when they’re depressed. The usual culprits include pizza, ice cream, and cookies. Unfortunately, junk food items like these can actually worsen the symptoms of depression. That’s because foods high in fat, sugar, and salt create a “crash” effect. Much like drugs, these foods provide an instant high immediately after being consumed. The salt, sugar, and fat releases dopamine in the brain, the compound responsible for human pleasure. But by the time the high wears off, these high-caloric foods cause the consumer to feel bloated, lethargic, and mentally foggy. That’s the last thing that someone who is depressed needs.

The good news is that there are plenty of healthy, mood-lifting alternatives to these junk-food cravings. The following comprises a list of nutritious substitutes that can help ease the symptoms of depression:

Sweet tooth?

Say hello to dark chocolate. Eaten in moderation (about 1.5 ounces per day), dark chocolate can provide numerous health benefits. Cocoa has a ton of antioxidants that ward off infections, fight the signs of aging, and boost energy levels. The tricky thing to watch out for is sugar content. Generally speaking, a higher cocoa percentage equates to less sugar. Consumers should aim for at least 72% cocoa in order to feel the uplifting effects of dark chocolate. 

Craving carbs?

Despite weight-loss experts touting the benefits of zero-carb diets, whole grains actually provide the body with much needed fiber, protein, vitamins, antioxidants, and minerals. These nutrients are essential in providing the energy the body needs to combat stress. However, bad carbs (such as white bread) cause insulin levels to spike. Spiked insulin levels can result in mood swings, fatigue, and irritability. If depression is taking its toll, ditch the overly processed bleached flours and instead opt for whole grains.

Can’t live without salt?

People who love salt are merely people who love flavor. There’s nothing wrong with that. But why not simultaneously enjoy flavor and health? For a sweet flavor, try some cinnamon, nutmeg, or saffron. For a spicy flavor, try cayenne, curry, cumin, or turmeric. Rosemary, basil, and thyme are also great options and taste delicious when used in soups.

In conclusion, it’s important not to feel guilty about having junk food cravings. The human body has evolved over time to crave foods high in fat, sugar, and salt because the extra calories could be stored as fat in times of starvation. However, in times of depression, just think of those extra calories being stored as extra hours of distress.

Easy Tips for a Healthy 2016

Life is short... so why not be happy? Make 2016 your best year yet.

It can be easy, in the wake and wash of time, to forget how to be happy. It often seems that we have too many priorities that don’t play well with our own well-being, and we ignore our physical and emotional needs to our own detriment. But as the new year opens, there are a few small things we can do to make sure we’re getting the most out of 2016. For a healthy, more rewarding life, think about some of these ideas and how they could improve your year.

 

Learn when to let go.

If you are like me, you sometimes ove-ranalyze things and hang on to them much longer than you need to. I want to stop doing that and find the right time to remove something from my thoughts. Remember that holding grudges and bearing ill will towards other people really doesn’t do anything—not for them, and certainly not for you. You can’t change other people and many situations are simply going to be outside your control. And that’s okay. If you find yourself becoming worked up about something that isn’t worth your energy, try focusing that energy on something positive: learn a new skill, write it down and throw it away, or engage in a creative outlet you enjoy. Just get it out!

 

Do more with your day.

As much as I hate to admit getting up early is a key to success, it is. To get the most out of the year, start with each day! Get up early and give yourself time to do chores, relax, read, or eat a good breakfast before you head out the door. Instead of lounging on the couch after work, do a bit of volunteering. You’ll have more time to get things done and you’ll feel less stressed about doing them.

 

Make time for the people and activities you love.

I need a lot of time to myself to feel energized, so I always try to schedule time to hang out with me (I’m very good company). I take myself to a movie or dinner or just relax and do other things I like to do, like read or cook a big meal. Those things might not be right for you, but think about what things make you feel energized and happy. Is it hiking? Is it video games? Whatever you like to do, leave yourself time to do them every week. It’s even better if you bring a loved one along or plan a time to catch up.

 

Eat real food.

There’s something tremendously rewarding about eating a meal you cooked yourself. Make a concerted effort this year to eat well. I don’t mean you need to cut out all junk food forever or force yourself to eat only Swiss chard, but stepping up your nutrition game and eating better will make you feel better. I could never give up my crispy Pop Chips, but I will supplement them with a side of garlicky spinach!