What to eat to relieve depression

This can only be used as a supplement to medical treatment and cannot replace medication and psychological intervention.

I previously followed up with a 27-year-old Internet planning girl. She was suffering from moderate depression and had been taking medication as prescribed by her doctor for almost half a year. She was still stuck in a state of "not wanting to do anything, with a piece of wet cotton pressed on her chest." The food structure did not allow her to cook any complicated dishes. She just replaced the takeout braised pork with steamed saury twice a week, and when she was craving for milk tea in the afternoon, she replaced it with hot soy milk and a few cherry tomatoes. About two months later, she went back for a follow-up visit and said that even if her mood falls now, she can recover in half a day at most, and will not be paralyzed for two or three days like before.

There is indeed controversy in the academic community about the anti-depressant effect of diet. A group of studies believe that the effectiveness of supplementing Omega-3 supplements alone is no different from a placebo. Only long-term intake from natural foods and synergy with other nutrients can the effect be seen. There are also many patients who have no obvious feelings after adjusting their diet. After all, the causes of depression are too complex, with heredity, stress, and traumatic events stacked together. Diet is only a small variable, so there is no need to treat it as a life-saving straw.

Talking about the daily eating methods, you really don’t need to search for any expensive “anti-depressant ingredients list”. Things you can buy at the vegetable market near home are enough: common deep-sea fish such as saury and mackerel, eat them two or three times a week. The Omega-3 content is no lower than imported salmon. Pan-fried or stewed tofu is very delicious; dark green leafy vegetables are fried every day. Eat enough folic acid and B vitamins. Studies have shown that people with insufficient folic acid intake will have a much slower onset of antidepressant drugs. If you are craving for something sweet, don’t show off with milk tea cakes. Refined sugar will raise your blood sugar quickly, and your mood will be even lower within two hours after eating. Instead, steam half a piece of pumpkin or roast a sweet potato. The sugary sweetness will raise your sugar slowly, which can also help stabilize your mood.

Oh, by the way, don’t burden yourself with “anti-depression”. I have seen many people not go to the doctor after being diagnosed. Instead, they study complex anti-depressant recipes at home every day. They don’t have the energy to cook, and they blame themselves for not being able to complete it. This is just an extra layer of anxiety, which is completely unnecessary. In fact, compared to worrying about what to eat, being able to eat well is already a very important support. If you really don’t have the energy to cook, choose an extra stir-fried vegetable when ordering takeout, or choose 30% sugar and less ice when drinking milk tea. These are small but useful changes. If you really want to deal with depression, you still have to follow the doctor’s plan. Diet is at best a little helper.