What You Eat Can Reveal Depression

 

One objective indicator of mental health is eating habits. Psychiatrists always ask their patients, "How's your appetite?" Depression can lead to a loss of appetite. In severe cases, weight loss can occur. A weight loss of 5% or more is considered a significant depressive symptom. While it's natural for depression to lead to a loss of motivation and interest, a decreased appetite is also common.

 

Some patients experience increased appetite and binge eating. They complain of negative moods, yet eat more than usual, leading those around them to question whether they truly have depression. Atypical depression, which accounts for 15-30% of major depressive disorders, is characterized by excessive eating and sleeping. If you experience appetite changes without any specific health issues, you should consider whether you have depression.

When I ask people with depression how they eat, I often hear, "I gained weight because I skipped meals with delivery!" Conversely, as they recover from depression, they order delivery less and start preparing their own meals. They might not cook elaborate meals, but they'll cook simple, home-cooked meals with a few side dishes. Then, as their depression worsens, they inevitably start ordering delivery more frequently. When they don't have the energy to prepare side dishes or soup, smartphone apps easily prepare food for them, leading them to eat more. It's also an attempt to find pleasure in stimulating foods, as it's difficult to generate joy through physical activity.

 

Taking stock of what you eat and maintaining a healthy diet are also important components of treating depression. Whole grains, fruits, vegetables, nuts, beans, lean meats, and seafood are helpful, while carbohydrates and processed foods can have negative effects. Nutrients such as omega-3s, zinc, magnesium, iron, and vitamins B and D are also effective in preventing and treating depression.

 

Edith Cowan University in Australia surveyed 8,600 Australian adults aged 25 and older to determine whether a healthy diet could reduce stress. Those who consumed a high intake of fruits and vegetables had stress scores that were approximately 10% lower than those who consumed less. This was attributed to the bioactive nutrients found in fruits and vegetables, such as vitamins C, E, K, and B complexes, as well as carotenoids and phenolic compounds.

 

Tryptophan is a precursor to serotonin. Serotonin, a neurotransmitter that regulates mood, is produced from tryptophan. It's abundant in meat, fish, beans, dairy products, and even nuts and bananas. Regular meals and a balanced diet are usually sufficient, but skipping meals and being picky eaters can lead to tryptophan deficiency, which can lead to depression.

 

During mealtimes, turn off your cell phone. YouTube videos are also a no-no. Even if you're ordering delivery, plate the food neatly on your plate. Even if you're ordering, a beautifully presented meal will help you immerse yourself in the dining experience.

 

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Immersion during mealtimes

Even if I eat alone

Serve it in a pretty bowl and enjoy.

 

The taste is different too