Foods To Eat When You Are Depressed

Depression is a common mood disorder that many people experience throughout their lives. Depression ranges from mild to severe and can be triggered by genetics, hormones, illnesses, stress and even your diet.

Depression affects your mood, ability to handle daily activities and ability to think clearly. It can even lead to suicide.

Can food cure depression? Researchers have developed an “Antidepressant Food Score” ranking 34 different nutrients as to their effectiveness in treating and preventing depression. Twelve of these are known to have positive affects on depressive disorders.

A word of advice. Don’t change depression medications without consulting your doctor first! You may feel better, but you must wean off depression meds carefully. Read on to discover foods that may help you fight depression.

B Vitamins – folate, B12 and B6

The array of vitamins Bs are very important. They can prevent some birth defects, help you to convert food into energy, and help with brain functions, among many other uses. Dark green leafy  vegetables are particularly rich in folate.  People with low folate levels often have depression or poor anti-depressant response.
Folate: watercress, spinach, broccoli, mustard greens, kale, lettuce (not iceberg!), and swiss chard.
B 12: fish, meat, poultry, eggs and milk products

B 6: seafood, lean meats and poultry, eggs, legumes, nuts, and seeds. 
Vitamin D and Resulting Hormones

Low levels of Vitamin D have been linked to depression. Scientists believe that Vitamin D help convert amino acid tryptophan into serotonin. Try to eat Vitamin D instead of taking supplements but limit supplemental intake to 600IUs for adults under 70.
Trytophan: nuts, seeds, tofu, cheese, red meat, chicken, turkey, fish, oats, beans, lentils, and eggs.
Seratonin: eggs, cheese, pineapples, tofu, salmon, nuts, seeds, and turkey
Vitamin D: fatty fish, beef liver, cheese, egg yolks, Vitamin D fortified foods

Zinc, Magnesium, and Selenium

 Zinc is important for proper immune system function and cellular metabolism. Researchers don’t know if low zinc levels cause depression or depression causes deficiency. Magnesium regulates muscle and nerve function.  Selenium is needed for thyroid function.  

 Zinc: oysters, red meat, crab and lobster, baked beans, pork, poultry, nuts, oatmeal, and beans. 

Magnesium:nuts, seeds, beans, avocados, brown rice, oatmeal, spinach, whole grain bread and yogurt

Selenium: brazil nuts (8 per week), fatty fish, ham, red meat, poultry, brown rice, eggs, beans, 
spinach

Beta-Carotenes and Vitamin A

Beta carotene give brilliant color to fruits and vegetables like pumpkins, apricots, cantaloupes, and carrots. They are anti-oxidants and help remove free radicals from your body. Your body also converts beta-carotene into Vitamin A. Increasing intake of beta-carotenes has been shown to improve depression and lower anxiety.
Beta carotene: carrots, apricots, broccoli, cantaloupe, collards, peaches, pumpkin and other squashes, dark leafy greens, sweet potato,
Vitamin A: beef and lamb liver, cod liver oil, fatty fish, goat cheese, eggs.

Omega-3 Fatty Acids

Omega 3 fatty acids are the most important fats you can eat. You need them for brain and heart health, to fight chronic inflammation, and a host of other benefits. Every time we refer to fatty fish, we are talking about oily fish like salmon and you can’t find a better omega-3 source than fatty fish.

Omega 3- fatty fish, cod liver oil, oysters, flaxseeds, chia seeds, nuts, pastured or omega-3-enriched eggs, grass-fed meats and dairy products, hemp seeds, spinach, avocado, and Brussels sprouts.

Fermented Foods and Probiotics

As anyone who has had an upset stomach knows, your gut has a direct line to your brain (and visa versa). Serotonin, a mood boosting hormone discussed above, is produced in the gut. A happy gut creates lots of serotonin. The probiotics – live good bacteria and yeasts – in fermented foods may fight depression and anxiety.
Fermented foods: kefir, kombucha, sauerkraut, pickles, miso, tempeh, natto, kimchi, soft goat milk, sheep milk cheeses, Greek yogurt, and pickled vegetables.

Tyrosine, Phenylalanine, and Dopamine
Tyrosine  is an amino acid that your body uses to create dopamine. This hormone controls your brains pleasure center. There may be a link between low levels of tyrosine and depression.
You can also create tyrosine from phenylalanine. You can increase production of dopamine (and serotonin) by exercising, so help your diet create more dopamine by working out.
Tyrosine and Phenylalanine: parmesan cheese, soy foods, lean beef, pork, and lamb, fatty fish, poultry, seeds, nuts, eggs, beans, whole grains, bananas, and avocados.

Flavonoids

Flavonoids give plants brilliant colors, like carotenoids, and there are more than 6,000. They are antioxidants that fight chronic inflammation and boost your immune system.

Researchers think that removing free radicals helps fight depression. If you like chocolate, dark chocolate (75% or higher cocoa) is high in flavonoids and may lower risk of depression particularly in older women.
Flavonoids: dark chocolate, berries, dark beans (black or kidney beans, etc.), red wine (in moderation), and black, green and red teas.
  
Potassium and Iron
Low potassium  levels are associated with depression and are linked with serotonin pathways. Increasing your potassium levels may have an immediate result in depressed feelings. Iron is important in healthy blood and red blood cell levels. Women tend to have more iron deficiency than men. Men should talk to their doctor before supplementing iron.
Potassium: beans, dark leafy greens, sweet potatoes, apricots, winter squash, yogurt, salmon, avocados, nuts, bananas, carrots.
Iron:  shellfish, spinach, liver and organ meat, legumes, seeds, and lean red meat.

 Vitamin E

Vitamin E is an antioxidant that lowers levels of chronic inflammation that is linked to depression. Researchers found that even a tiny increase in Vitamin E levels can reduce depression and anxiety. If you are stressed and depressed, Vitamin E may be the most powerful stress buster you can find.

Vitamin E- wheat germ oil, seeds, nuts, hazelnut oil, fatty fish, avocado, sweet red peppers, lobster, mango, berries, and apricots

Vitamin C

Everyone knows that Vitamin C is important in fighting off colds, preventing the age-old scourge of scurvy, and preventing strokes. Turns out a deficiency can cause neurological damage. Adding Vitamin C and improve symptoms of anxiety, depression and bipolar disorder. In fact, in mice Vitamin C acted as well as Prozac for stress-related depression. Who knows, maybe it works as well in humans!
Vitamin C- oranges, grapefruit, guava, sweet yellow peppers, kale, kiwis, broccoli, persimmons, strawberries, and chili peppers.

You’ll notice that a lot of these foods show up on several lists. Eating them as minimally processed as possible for best results.
Studies show that eliminating sweets, refined and fried food, processed meats, and sugary drinks while upping intake of fresh fruit and veggies, whole grains, legumes, fish, lean red meats, olive oil, and nuts has decreased depression symptoms in subjects by 33%. People in the study getting only social support only 8% reported improvements.

 THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                
 PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                               
     https:// kneereplacement-stickclub.blogspot.com/                                                                                     
  FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com 

Hepatitis- types and causes

In the simple terms, hepatitis means injury to your liver due to inflammation. There are five main types of hepatitis and the type that you are suffering from is determined by a laboratory test. All the five main types of hepatitis are caused by viruses. Out of the five, Hepatitis C and B are quite big. Globally, around 250 million people are affected by hepatitis C and 300 million people are estimated to be hepatitis B carriers.

Fact sheet on hepatitis

1. Hepatitis A & E is caused by consuming contaminated water.
2. Hepatitis B, C and D is transmitted through infected blood to blood contact.
3. Hepatitis C is usually spread via direct contact with the blood of an infected person.
4. The initial symptoms of hepatitis are the same as those of flu.
5. Hepatitis can heal on its own causing no significant liver damage; however, if it progresses, it can cause extensive liver scarring and extensive damage of your liver.

Most liver damage is caused by 3 hepatitis viruses, and these are hepatitis A, B and C.
How do you safeguard yourself against infection from these three dangerous hepatitis viruses?

The most common cause of concern is that a lot of us who are infected with hepatitis, especially hepatitis B don’t know that we are. The biggest bulwark against hepatitis is periodic testing and vaccination. Vaccination is available for most hepatitis viruses including A and B, which tend to be extra virulent.
So, do take care and go for periodic testing. We are reiterating this because if you are infected with hepatitis B and are not treated you can develop serious problems of the liver, including liver cancer. In fact, nearly 1 in 4 people living with hepatitis B develop serious liver problems including liver cancer. Hepatitis B related liver cancer is a leading cause of fatality and getting tested for hepatitis can help you access life-saving treatments that can prevent serious liver damage.
Other ways to prevent hepatitis are
Hepatitis A

1. Wash your hands with soap after using the toilet
2. Only consume freshly-cooked food
3. Only drink bottled or boiled water
4. Only eat fruits that can be peeled. Don’t eat fruit that has been cut and kept
5. Avoid eating raw vegetables
6. Vaccinate yourself against hepatitis A if you travel a lot.

Hepatitis B

1. Practice safe sex by using condoms
2. Only use new syringes for injections
3. Do not share toothbrushes, razors, or manicure instruments with others
4. Vaccinate yourself against hepatitis B
5. Take care while getting tattooed. Only use brand new tattoo needles. Also, ask for new needles during acupuncture treatments.

Hepatitis C

1. Avoid sharing toothbrushes, razors, and manicure equipment
2. Cover open wounds if you are infected
3. Don’t share needles. Always ask for fresh needles.
4. Use only well-sterilized equipment for acupuncture, piercing, and tattooing etc.
5. Cut down on alcohol
6. Do not share drug needles

You must consult your physician in case you've any doubt or if you're having any of the above symptoms.

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.                                                                                                             https://gscrochetdesigns.blogspot.com. one can see my crochet creations                                   https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes                 https://kneereplacement-stickclub.blogspot.com. for info on knee replacement          

THE HEALTH BENEFITS OF MINT / PUDINA

We all know that mint leaves, also known as pudina, provides many nutritional benefits to our health. It also helps to aid digestion, improves oral health, treats cold and more.

One can use this leaves in many ways like seasoning your salad and adding it to your cup of tea etc.

Here are a few health benefits of mint leaves:

The leave is loaded with anti-oxidants and phytonutrients which provide relief to the stomach muscles and help in digestion. It also soothes the stomach instantly and works wonders when it comes to treating tummy troubles.

Relives headaches and migraines

The herb is a naturally soothing substance, so it can alleviate the inflammation and temperature rise that is often associated with headaches and migraines.

Improves oral health

Mint leaves helps in improving our oral health as it is loaded with anti-bacterial and anti-inflammatory properties that kills bacteria in the mouth preventing tooth decay, beats bad breath and keeps your tongue and teeth clean naturally.

Helps relieve cough and cold

Pudina helps in treating cough and cold because of its anti-bacterial and anti-inflammatory properties that relieve inflammation along the respiratory tract.

Good for skin

The anti-inflammatory and anti-bacterial properties work wonders for acne-prone skin. Also, when applied topically, mint has the effect of calming and cooling the skin affected by insect bites, a rash or other reactions.

Boosts immunity

As mint is packed with nutrients such as calcium, phosphorous, vitamin C, D, E and small amounts of vitamin B complex, it helps in improving the body’s immune system, keeping it safe from infections and inflammation.
  
this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
https://gscrochetdesigns.blogspot.com. one can see my crochet creations     htps://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes   https://kneereplacement-stickclub.blogspot.com. for info on knee replacement