what you can do
Eat plenty of ‘brain food’
Different foods can boost levels of helpful hormones in your brain, which can positively affect your mood:
Olive oil and most seafood contains Omega-3, which may help lessen the severity of depression.
Protein from seafood and lean meat releases dopamine - helping your concentration.
Carbohydrates (carbs) from whole grain pasta and brown bread release serotonin - creating a sense of calm and happiness.
The effects of each of these ‘brain foods’ are only slight, but if you include them in your meals as often as you can the overall change in your mood can be quite positive.
Focus on fresh
When possible include plenty of fresh fruit and vegetables in your meal. A good sign you are getting the right mix of vitamins and minerals is if you have a lot of different coloured fruit and vegetables on your plate.
Avoid junk food
A lot of snacks and energy drinks can be very high in sugars which simply create an energy quick-fix, followed by a big slump. Every now and then is fine but just keep an eye on how balanced your diet is.
Make a meal of it
Try to give yourself enough time to concentrate on actually making the meal, because the process can be as therapeutic as the result.
How you eat matters
Sitting down and eating the meal in a relaxed environment can lift your mood just as much as what you eat. It works even better to share the meal with friends, family or whanau.
Different foods can boost levels of helpful hormones in your brain, which can positively affect your mood:
Olive oil and most seafood contains Omega-3, which may help lessen the severity of depression.
Protein from seafood and lean meat releases dopamine - helping your concentration.
Carbohydrates (carbs) from whole grain pasta and brown bread release serotonin - creating a sense of calm and happiness.
The effects of each of these ‘brain foods’ are only slight, but if you include them in your meals as often as you can the overall change in your mood can be quite positive.
Focus on fresh
When possible include plenty of fresh fruit and vegetables in your meal. A good sign you are getting the right mix of vitamins and minerals is if you have a lot of different coloured fruit and vegetables on your plate.
Avoid junk food
A lot of snacks and energy drinks can be very high in sugars which simply create an energy quick-fix, followed by a big slump. Every now and then is fine but just keep an eye on how balanced your diet is.
Make a meal of it
Try to give yourself enough time to concentrate on actually making the meal, because the process can be as therapeutic as the result.
How you eat matters
Sitting down and eating the meal in a relaxed environment can lift your mood just as much as what you eat. It works even better to share the meal with friends, family or whanau.
what others can do
If you’re living with someone experiencing depression try to adopt these healthy eating tips when cooking or shopping for them.
Sharing a meal is just as important as what’s on the plate, so make time to sit down and eat together.
When you go out for a meal, try and pick healthy options from the menu. Watch the drinking as well. Alcohol reduces people’s ability to deal with depression.
If the person doesn’t live with you, invite them around for a good healthly meal occasionally. The social contact is another great way to help them get through depression.
Sharing a meal is just as important as what’s on the plate, so make time to sit down and eat together.
When you go out for a meal, try and pick healthy options from the menu. Watch the drinking as well. Alcohol reduces people’s ability to deal with depression.
If the person doesn’t live with you, invite them around for a good healthly meal occasionally. The social contact is another great way to help them get through depression.
