One of the objective indicators of mental health is eating habits. Psychiatrists always ask patients, "How is your appetite?" When people become depressed, they lose interest in eating. In severe cases, they lose weight. A weight loss of more than 5% is considered one of the significant symptoms of depression. While it is often thought that depression leads to a loss of appetite due to a lack of motivation and interest, the opposite pattern is also common.

 

Some patients experience increased appetite and binge eating. They say they are troubled by negative feelings but end up eating more than usual, leading those around them to wonder, "Is this really depression?" Atypical depression, which accounts for 15-30% of major depressive disorder, is characterized by eating and sleeping more. If there are no other significant physical health issues but appetite changes occur, it is worth suspecting depression.

When asked how they manage their meals, depression patients often respond, "I just ordered takeout for my meals, and I gained weight!" Conversely, when they start to recover from depression, they tend to order less takeout and begin preparing their own meals. Even if it's not elaborate cooking, they make simple home-cooked meals with a few basic side dishes. However, when depression worsens, they inevitably start ordering takeout more frequently. When they lack the energy to prepare side dishes or boil soup, smartphone apps easily deliver food right in front of them, leading to increased consumption of takeout. Since it is difficult to find joy through activities, they also try to experience pleasure through stimulating, indulgent foods.

 

Look at what you are eating, and consuming healthy nutrients is also an important factor in treating depression. Whole grains, fruits, vegetables, nuts, beans, lean meats, and seafood are helpful, but carbohydrates and processed foods have a negative impact. Nutrients such as omega-3, zinc, magnesium, iron, vitamin B, and D are also effective in preventing and treating depression.

 

Edith Cowan University in Australia conducted a study on 8,600 Australian adults aged 25 and over to investigate whether proper dietary management reduces stress. Those who consumed a lot of fruits and vegetables had stress scores about 10% lower than those who did not. This is because bioactive nutrients found in vegetables and fruits, such as vitamins C, E, K, B group, carotenoids, and phenolic compounds, help reduce stress.

 

Tryptophan is a precursor to serotonin. Serotonin, one of the neurotransmitters that regulate mood, is produced from tryptophan. It is abundantly found in meat, fish, soybeans, and dairy products, and is also present in nuts and bananas. If you eat regularly and consume a balanced diet, there is no problem, but skipping meals and having an unbalanced diet can lead to a deficiency in tryptophan, which may cause depression.

 

Let's turn off our cell phones during mealtime. Watching YouTube videos is also prohibited. Even when eating delivery food, try to serve it neatly on a plate. Although it's takeout, arranging it beautifully can help you immerse yourself more in the dining experience.

 

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Focus during mealtime

Even when eating alone

Please try it served in a beautiful bowl.

 

The taste is also changing.