What food is good for MOOD DISORDERS




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MOOD DISORDERS

FOODS THAT HARM

  • Foods with additives, if allergic

    FOODS THAT HEAL

  • Turkey
  • Milk
  • Eggs
  • Pasta
  • Breads
  • Kale
  • Orange juice
  • Corn
  • Asparagus
  • Tuna
  • Salmon

    FOODS TO LIMIT

  • Caffeine
  • Alcohol
  • Sugary foods

    WHO’S AFFECTED

  • 4.3% of Americans are classified as having severe mood disorders
  • Women are 50% more likely than men to experience a mood disorder over their lifetime
    The term mood disorders describes basic forms of mental illness, including different types of depression, such as postpartum depression and dysthymia; bipolar disorder, characterized by mood swings that range from depression to mania; and seasonal affective disorder (SAD), in which people are sad and moody throughout the winter months

    Nutrition Connection

    While the links between diet and mood disorders are not firmly established, there has been a lot of research on the effects of certain foods and nutrients on the brain chemicals that control your mood
    The following are general tips: Consume more tryptophan
    The amino acid tryptophan is used by the brain to produce serotonin, which is believed to influence mood
    Food sources include turkey, milk, and eggs
    Add more carbs
    Meals that are especially rich in carbs have been associated with a calming, relaxing effect
    Carbohydrate-rich foods allow tryptophan to enter the brain
    Feel-good food choices include pasta, breads, grains, cereals, fruits, and juices
    Lean on leafy greens
    Many depressed people are deficient in folate
    This essential mineral is abundant in green leafy vegetables like kale
    Other sources include orange juice, lentils, corn, asparagus, peas, nuts, and seeds
    Feast on fish
    Aim to eat fish three times a week or more
    Researchers found that people who ate fish less than once a week had a 31% higher incidence of mild to moderate depression than people who ate fish more often
    Limit caffeine
    The best-known mood-altering dietary item is caffeine, a stimulant found in coffee, tea, colas, and chocolate
    While a cup of coffee may be a welcome eye-opener, too much caffeine causes palpitations, sleeplessness, and anxiety
    Limit or avoid alcohol
    Second to caffeine as the most often used mood-altering substance, alcohol is a depressant that slows down certain physiological processes
    Because alcohol also interferes with sleep, it can cause irritability, anxiety, and depression
    Don’t skip meals
    Besides the types of food you eat, when and how much you eat can also affect your mood
    Eating small amounts of food frequently through the day can keep your energy levels and mood more constant
    50
    9% of those with mood disorders in the U
    S
    are receiving treatment
    Limit sugary foods
    Foods made with refined sugar may have some effect on children’s activity
    Refined sugars enter the bloodstream quickly and produce high glucose levels that trigger adrenaline, followed by a sugar “crash

    Beyond the Diet

    A combination of medication and therapy works best to address mood disorders
    The following are general recommendations: A NOTE ABOUT FOOD

    ALLERGIES

    There is no evidence that food

    Allergies

    , including the much-disputed “yeast sensitivity,” cause emotional or behavioral changes
    In some rare cases, children do have intolerances to certain food additives and these can manifest as behavioral problems
    Discuss your questions with your pediatrician
    See a doctor
    If you suspect that you have a mood disorder, talk to your doctor
    He or she may be able to prescribe medications or refer you to a psychotherapist
    Soak up some light therapy
    For those who experience SAD, light therapy or phototherapy can be effective
    Ask about medications
    If any mood disorders are severe, a doctor may prescribe antidepressants, such as sertraline, paroxetine, or fluoxetine, among others
    Those suffering from bipolar disorder may be prescribed mood stabilizers, such as lithium, anticonvulsants, antipsychotics, and antianxietry drugs
    Look into psychotherapy
    Therapies such as cognitive behavioral therapy, family therapy, and group therapy may help an individual and his or her family better manage the disorder
    Also, electroconvulsive therapy may be an option