Mediterranean Foods Help Prevent Depression Without Pills
Do you or your loved ones suffer from depression? Over the past few decades, depression has become a well-known medical issue in the United States, with many patients turning to medication to help treat their depression. New scientific findings, however, are encouraging many victims of depression to turn to other treatment options, such as adjustments to diet and exercise routines.
One example of such a diet change which has been proven to aid in the treatment of depression is a switch to what is often referred to as the “Mediterranean diet,” so named for the prevalence of such healthier eating habits in Southern Europe.
The Mediterranean diet is composed of chiefly legumes, whole grains, fish, fruits and vegetables. Such a diet also implies replacing saturated fats with unsaturated fats, such as olive oil, and cutting back (if not entirely abstaining from) red meat, processed sugars, and excessively fatty foods.
Scientific studies show significant decreases in depressive symptoms in patients who strictly follow the Mediterranean diet. It has been suggested that such an improvement is due to an increase in folate or B-vitamin levels, or higher flavonoid and antioxidant concentrations.
Another theory is that the lessening of sugars and simple carbohydrates in the diet stabilizes blood sugar. Excessive fluctuations in blood sugar often cause irritability and mood swings.
Furthermore, the various food recommendations of the Mediterranean diet are shown to fight internal inflammation, improve blood vessel function, reduce the risk of heart disease, and repair oxygen-related cell damage.
Meals fitting the Mediterranean diet (and which can help you fight depression without medication) can be simple or complex.
For breakfasts, fruit is a great choice, raw and chopped, or mixed with almond, soy, or rice milk for a smoothie. Granola and yogurt provide a more filling breakfast option, as does a whole-wheat bagel with peanut or almond butter.
For lunches, bean and grain salads (such as chickpeas and quinoa or black beans and rice) are convenient, hearty, and healthy. Sandwiches (filled with more vegetables and less meat or cheese) on whole-wheat bread and topped with hummus (a delicious spread made from crushed chickpeas, garlic, and olive oil) provide another quick lunch option.
Dinners can vary greatly, including everything from grilled fish to whole wheat pasta with pesto sauce and steamed vegetables. Salads are another easy idea, and should be made from spinach, kale, or chard instead of iceberg lettuce, in order to provide you with more valuable nutrients. For a more filling salad, top with grilled chicken or seafood, and a dressing of balsamic vinegar and extra virgin olive oil.
These meal ideas provide only a starting point for you to begin to cure depression naturally, without medication, following a diet of foods that help prevent depression.
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