Depression is a very common and nondiscriminatory mental disorder that causes people to experience a sustained low mood, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, low energy, and poor concentration.
It differs greatly from common feelings of unhappiness or sadness as it affects ones ability to function as normal.
People suffering from depression will experience intense emotions of anxiety, hopelessness, negativity and helplessness, and the feelings stay with them instead of going away, making it even difficult to support ones self in daily tasks as simple as getting out of bed.
There are many methods of treatment that work differently depending on the person. A lot of the timepeople tend to self medicate in order anaesthetise the numbness so to speak, but opting for a glass of wine and or recreational drugs during a period of mental illness usually contributes to the detriment of your health in the long run and can act as depressant on the brain.
For those suffering from depression, if you enjoy eating and cooking this could be a simple task that could help gradually encourage you to start doing more kind gestures for YOU again. A task that has you and your health at the centre – Cooking!
Serotonins & Vitamins
The brain needs B vitamins in order to make neurotransmitters with a calming effect and serotonins.
Serotonins are one of the monoamine neurotransmitters including adrenaline, dopamine and nor adrenaline released from neurones primarily found in the gastrointestinal tract, blood platelets, and the central nervous system.
Here are some ingredients that have been proven by nutritionists to improve your diet, your mood, release those neurones into your gut and in doing so help you fight depression.
1. Leafy Greens :
• Leafy greens are full of nutrients and are very important because they contain tones of vitamins A, C, E, and K, helping your immune system to work, as it should and fight against infections and diseases.
• Antioxidant foods such as strawberries, blueberries, raspberries, are like DNA repairmen. They go around fixing your cells preventing them from getting cancer and other illnesses.
• Seeds can be very helpful for your mood as they are rich in omega-3 fatty acids. Alongside these disease-fighting foods, the fat in seeds increases the absorption of protective nutrients in vegetables if eaten with a meal.
4. Fatty Fish:
• Fatty fish like mackerel, wild salmon, and tuna are super duper rich in omega-3 acids, and have distinct brain-boosting properties that fight depression.
The foods help improve circulation and reduce inflammation and lower your risk of heart disease.
5. Whole Grains:
• For foods that encourage the body to release a good amount of serotonins you have high-fibre carbohydrates such as whole grains, which can be found in whole wheat bread and pasta, oatmeal, brown rice, quinoa and popcorn!
Here’s a dish I made earlier…
Mackerel // Rocket salad // Goats Cheese // Sundried cherries
Pistachio Nuts // Almonds // Salt, Pepper & Cajun // Yellow Scotch Bonnet
Cranberry Syrup // Olive Oil // Whole Grain Seeded Bread
Method to the Madness:
Step 1: Delicately sprinkle raw mackerel with salt, pepper, cajun and finely diced yellow Scotch bonnet, leave 15 mins to season.
Step 2: Lightly toast seeded brown bread in oven for 5 mins.
Step 3: Cut section of goats cheese into long slim slices.
Step 4: Remove toasted bread and place in a flat plate, then layer the cheese slices on top. Step 5: Fry mackerel in olive oil on low heat till golden and slightly crispy on the edges. Step 6: Scatter rocket over the dish with almonds, pistachio nuts and sun-dried cherries. Step 7: Sprinkle with grated almonds.
Step 8: Tear up leftover slices of bread and drizzle with olive oil and cranberry syrup.