Yes, you might need medicines and counselling, but do not forget your diet in any mental health disorder be it depression or anxiety.
Diet- We hope you give it a careful read.
Eat regularly throughout the day to make sure your brain has a steady supply of energy. Include starchy carbohydrates, protein and vegetables or salad at each meal.
Choose wholegrains, pulses, beans, lentils, and fruit and vegetables. Minimise processed/packaged foods and instead eat a variety of the items listed above to get a range of different vitamins and minerals.
Eat a good balance of healthy fats to maintain the cell structure of your brain. Include oily fish (omega-3 fatty acids) and unsaturated fats in your diet.
Drink plenty of fluid (six to eight glasses of pure water or home made juice ) to keep hydrated and allow your brain to work as best as it can.
Now let us discuss diet in more detail.
Eat regular meals
Eating regular meals can help your brain work at its best. Unlike other organs, your brain relies on a steady supply of glucose as its primary fuel. This comes mostly from starchy carbohydrates. Aim to eat little and often to keep your mood at its best.
Get the right balance of fats
Our brains are made of around 50 per cent fat, and our cells need fats to maintain their structures. So, you need a good supply of fats to keep your brain healthy.
Try to keep a moderate intake of unsaturated fat and omega-3 in your diet, to ensure your brain is well nourished. Olive oil or rapeseed oil are great for cooking. Add nuts and seeds, and use olive or nut oil dressings on salads.
Try to decrease trans-fats as these seem to be harmful to brain structure and function (as well as heart health). Trans fats are found in processed and packaged foods, such as processed meats, ready meals, pre-packed cakes and biscuits. Instead, try to cook from scratch and use fresh foods whenever you can.
Choose more wholegrains and fruit and vegetables.
Wholegrain cereals, peas, beans, lentils, nuts, seeds, fruits and vegetables are rich in a range of vitamins and minerals that your body needs to function well. They also digest slowly, helping to provide a slow and steady glucose supply to your brain and body.
Include some protein at every meal.
Protein contains tryptophan. Research suggests that consuming it may help with depression. Good sources include fish, poultry, eggs and game, but some green leafy vegetables (such as spinach), pulses and seeds are also a source. Eating protein as part of a 'little and often' eating plan can also help prevent overeating.
Include oily fish in your diet.
Some researchers think that omega-3 oils, found in oily fish, may also help with depression. Aim for at least two portions of oily fish per week. Oily fish include salmon, mackerel, herring, sardines, pilchards and trout.
Drinking alcohol can cause dehydration and can lead to B vitamin deficiencies, which may make you more depressed or anxious. It is important to remember that alcohol itself is a depressant and may contribute towards depression or make your symptoms worse. This is because alcohol affects the chemistry of our brain and also affects other aspects of our life including relationships with others and routines.