Confusion, crying, depression, emotional withdraw, emotionally sensitive, feeling not your self , forgetfulness, lethargic, low self esteem, overwhelmed by life
Women who identify with “type D” PMS have a low estrogen level, which results in the depressive effect associated with the corresponding high progesterone levels.
The depression causes many of these women to withdraw from their family and friends. Luckily, those individuals who are undergoing serious anxiety may find comfort in the idea that there’s actually a good relationship between fish oil and depression.
You should strive for a well-balanced diet if you want to live longer and healthier. One of the foods that you need to eat includes sea foods, especially shellfish and fish. Fish are known to contain fish oil, which are very rich with long-chain omega-3 fatty acids. This compound has multitudes of benefits.
Why the Brain Needs These Essential Fatty Acids
Of all the parts in our body, it’s the brain that needs to be nourished the most with omega-3 fatty acids. When there are sufficient quantities of them in our food, and they are taken by us, we are improving the performance level of the brain. This isn’t only to make us more alert and quick thinking but to also help us regulate our mood and relieve ourselves from going into depression.
Omega-3 can be obtained from a range of plant sources such as flaxseeds, walnuts, canola, and soybean oil as well as animal sources such as fish, meat and eggs. However, the best source is fish oil, in the form of salmon or fish oil capsules.
Certain fats, like Omega-3 essential fatty acids from oily fish and certain seeds offer significant health benefits and also help relieve symptoms of PMS, like inflammation. For optimum health and weight control, it is important to restrict fat intake to no more than 30 percent of calories. Within this limit, increase the intake of Omega-3 while decreasing intake of saturated fats.
Omega-3 sources: oily fish like salmon, mackerel, sardines, herring, tuna and trout; oils from flaxseed, linseed, hemp seed and canola; also walnuts and pumpkin seeds.B6 Sources: wheat germ, beans, whole grains, oily fish, bananas and poultry.
Vitamin E sources: wheat germ oil, vegetable oils, nuts and seeds, avocados, oily fish, brown rice, asparagus. Get magnesium from: nuts, seeds, lentils, bulgar wheat, brown rice.
Potassium sources: bananas, dried fruits, and soy flour. Calcium sources: low-fat dairy, dark leafy greens, canned fish (eg. sardines), seeds and nuts.
Here is a list of 10 foods I eat every day now in order to feel good. These foods provide the nutrients my body needs to fight off inflammation in my brain, which leads to depression.
1. Dark Leafy Greens
If you were to choose the healthiest food of all, the most nutrient-dense item available to us to eat, it would be dark, leafy greens, no contest. Spinach. Kale. Swiss chard. Greens are the first of the G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, Seeds) that Dr. Fuhrman describes in his book, The End of Dieting, the foods with the most powerful immune-boosting and anticancer effect.
“These foods help to prevent the cancerous transformation of normal cells and keep the body armed and ready to attack any precancerous or cancerous cells that may arise,” he writes. They fight against all kinds of inflammation, and according to a new study published in JAMA Psychiatry, severe depression has been linked with brain inflammation. Leafy greens are especially important because they contain oodles of vitamins A, C, E, and K, minerals and phytochemicals.
Walnuts are one of the richest plant-based sources of omega-3 fatty acids, and numerous studies have demonstrated how omega-3 fatty acids support brain function and reduce depression symptoms. A study published in the British Journal of Psychiatry is especially interesting. The lead authors ask the question, Why is the vast biological research — from genetics to psychopharmacology — concentrated on neurotransmitters, when the mammalian brain is approximately 80 percent fat (lipids), and there is a growing body of research demonstrating the critical role of lipids to help brain functioning? What’s more, the shift in the Western diet away from these necessary omega-3 fatty acids over the last century parallels the large rise in psychiatric disorders in that time.
I eat a whole one every day in my salad for lunch. Avocados are power foods because, again, they contain healthy fat that your brain needs in order to run smoothly. Three-fourths of the calories of an avocado are from fat, mostly monosaturated fat, in the form of oleic acid. An average avocado also contains 4 grams of protein, higher than other fruits, and is filled with vitamin K, different kinds of vitamin B (B-9, B-6, and B-5), vitamin C, and vitamin E-12. Finally, they are low in sugar and high in dietary fiber, containing about 11 grams each.
Blueberries, raspberries, strawberries, and blackberries are some of the highest antioxidant foods available to us. I try to have a variety for breakfast in the morning. In a study published in the Journal of Nutritional and Environmental Medicine, patients were treated for two years with antioxidants or placebos. After two years those who were treated with antioxidants had a significantly lower depression score. They are like DNA repairmen. They go around fixing your cells and preventing them from getting cancer and other illnesses.
Here are two good reasons mushrooms are good for your mental health. First, their chemical properties oppose insulin, which helps lower blood sugar levels, evening out your mood. They also are like a probiotic in that they promote healthy gut bacteria. And since the nerve cells in our gut manufacture 80 percent to 90 percent of our body’s serotonin — the critical neurotransmitter that keeps us sane — we can’t afford to not pay attention to our intestinal health.
You won’t find this item on most lists of mood foods. However, it’s included in Fuhrman’s G-BOMBS because onions and all allium vegetables (garlic, leeks, chives, shallots, and spring onions) have been associated with a decreased risk of several cancers.
“Eating onions and garlic frequently is associated with a reduced risk of cancers of the digestive tract,” explains Fuhrman. “These vegetables also contain high concentrations of anti-inflammatory flavonoid antioxidants that contribute to their anti-cancer properties.” Again, if you consider the relationship between your digestive tract and your brain, it is understandable why a food that can prevent cancers of the gut would also benefit your mood.
I try to eat at least six baby tomatoes in my salad each day for lunch because tomatoes contain lots of folic acid and alpha-lipoic acid, both of which are good for fighting depression. According to research published in the Journal of Psychiatry and Neuroscience, many studies show an elevated incidence of folate deficiency in patients with depression. In most of the studies, about one-third of depression patients were deficient in folate.
Folic acid can prevent an excess of homocysteine — which restricts the production of important neurotransmitters like serotonin, dopamine, and norepinephrine — from forming in the body. Alpha-lipoic acid keeps coming up as I read more about nutrition and the brain, so I have begun to take it as a supplement, as well. It helps the body convert glucose into energy, and therefore stabilizes mood.
“Beans, beans, good for the heart. The more you eat, the more you … smile.” They make the G-BOMB list because they can act as anti-diabetes and weight-loss foods. They are good for my mood because my body (and every body) digests them slowly, which stabilizes blood sugar levels. Any food that assists me in evening out my blood sugar levels is my friend. They are the one starch that I allow myself, so on top of a salad, they help mitigate my craving for bread and other processed grains.
When I’m close to reaching for potato chips — or anything else that is yelling “I will take away your pain!” — I allow myself a few handfuls of sunflower seeds or any other kind of seed I can find in our kitchen. Seeds are the last food on Fuhrman’s G-BOMBS list. Flaxseeds, hemp seeds, and chia seeds are especially good for your mood because they are rich in omega-3 fatty acids. Fuhrman writes, “Not only do seeds add their own spectrum of unique disease-fighting substances to the dietary landscape, but the fat in seeds increases the absorption of protective nutrients in vegetables eaten at the same meal.”
An apple a day could — if eaten with the rest of these foods — keep the psychiatrist away, at least for stretches of time. Like berries, apples are high in antioxidants, which can help to prevent and repair oxidation damage and inflammation on the cellular level. They are also full of soluble fiber, which balances blood sugar swings. A snack I have grown to love is almond butter on apple slices. I get my omega-3 fatty acid along with some fiber.
(Illustration of Serotonina & Dopamine)
There are 3 primary hormones and neurotransmitters we want to “control”, which can help make dramatic improvements in your mood, happiness, and sense of well-being. And these are Dopamine, Serotonin and Cortisol
The great part about making improvements to these 3 is that you’ll also SLOW DOWN AGING and thus, look and feel younger!
Cerotonin may be low if you:
If you are craving for sugary, salty foods or caffeine and you have the tendency to be “moody” or extra “sensitive”. Are you any and can’t seem to “let go” of the pas or you dwell on negative thoughts. Best foods that help increase serotonin are:
get anxiety or panic attacks
can’t seem to “let go” of the past or you dwell on negative thoughts.
PROTEINS : Free-range turkey (because of Tryptophan), grass-feed beef and wild- caught salmon.
CARBOHYDRATES: Cherries and bananas
FATS: Omega-3 fats found in flaxseeds, walnuts and salmon
SNACK: Dark chocolate (because of the cocoa) Increase Dopamine,this is known as the anti-aging “pleasure chemical”, which acts as both a hormone and a neurotransmitter.
It’s very powerful because it plays a major role in motivation. Many addictive drugs work on dopamine receptors. The lack of dopamine is also the primary cause of memory problems or hard time focusing.
Is your libido decreased? Do you feel unmotivated and you have lost your drive in life? The best foods to help you increase Dopamine are:
PROTEINS: Free-range eggs , grass-feed beef and wild-caught salmon. CARBOHYDRATES: Leafy greens, lentils, black beans (because of Folate), red beets and bananas/berries (because of Tyrosine)
FATS: Omega-3 fats found in flaxseeds, walnuts and salmon
Cortisol is known as the “Stress Hormone”. When you don’t sleep well, when you’re angry, tired, feel over-worked and under lots of stress or pressure.
This is your body’s coping mechanism to stress – so you do need some cortisol to survive and function. However, elevated cortisol causes
• An increase in blood sugar and blood pressure
• Muscle loss and extra fat around your belly
• Lowered testosterone in men and feelings of anger in women • poor sleep
• Dramatically increases aging, wrinkles and hair loss.
Unfortunately because of today’s extra stressful life-styles, it’s estimated that 87% of the population has chronically elevated cortisol.
And if you have any coffee, tea, energy drinks, etc. – You are 100% guaranteed to have elevated cortisol.
The best foods that help decrease Cortisol are:
PROTEINS – Grass-feed protein and wild-caught salmon
CARBOHYDRATES – Beans (because of Phosphatidylserine) and citrus fruits,
oranges and Spinach (high in Vit. C)
FATS – Omega-3 fats found in flaxseeds, walnuts and salmon for SNACK – dark chocolate (reduces inflammation)