Depression – A rising concern

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depression

Depression is the biggest concern now-a-days.It’s been a whole year, the world is fighting against the Pandemic. Everything around us has been uncertain now-a-days. Things were slowly getting back to normal and today in many parts of the world we are again fighting with this Pandemic. There is still an uncertain future for when things will go back to normal. Apart from the physical health issues, the whole year has caused a serious damage to people’s mental health. Loss of connection, Isolation and overall uncertainty are three major causes of anxiety and stress. The number of individuals experiencing the stress, anxiety and depression has doubled since the pandemic has started.

Researches has observed the below causes of Stress, Anxiety & Depression among various people:

In the Pandemic a large number of Young Adults report symptoms related to mental health such as Stress, Low self-esteem, Anxiety and Depression. The research also has observed that Healthcare professionals are more likely to report symptoms such as stress, anxiety and depression than the other people because of the greater risk of contracting the virus.

So, Can you EAT to BEAT the stress?

Yes, there are many foods that will help each and every person with stress management. Let us have a brief look at some of them:

  1. Nuts & Seeds: Walnuts(Akrod), Almonds(Badam), Cashew Nuts(Kaju),Hazelnut(Pahadi Badam), Pumpkin Seed(Kaddu ki bee) and Flax Seeds(Alsi) are one of an excellent plant sources of Omega-3-Fatty Acids. Nuts and seeds are a great way to stabilize the mood because they increase the production of tryptophan which helps to create serotonin, the hormone that stabilizes mood and reduces stress.
  2. Probiotics: Many researches have shown that there is a strong link between gut health and mental health. The microbiomes living in the gut have an important role in regulating one’s mood by decreasing the inflammation in the body.
  3. Fruits and Vegetables: Fruits and Vegetables are an excellent source of all the antioxidants. According to the studies, people who eat food rich in antioxidants have lower risk of developing mental health related symptoms such as stress, anxiety and depression.
  4. Chamomile: After a hectic day everyone will love to have a cup of tea! And Chamomile is one of the best choices at that time. It has been observed that people who choose Chamomile over the other teas have observed reduced anxiety and stress as there is a link between Chamomile and good sleep cycle.
  5. Stress Buster Supplements: The dietary supplements, which helps to lower the stress, anxiety and depression. Some of the stress buster supplements are:
  • Ashwagandha – Ashwagandha helps to reduce physical and mental stress. It works to lower the cortisol levels, the primary stress hormones. Ashwagandha is considered to be a safe dietary supplement for stress management. However, pregnant women and breastfeeding women need to avoid taking ashwagandha as it can lead to hormonal imbalances for them. 
  • Curcumin – Apart from the immune boosting effects of Curcumin, it is known for its antidepressant and anti-anxiety properties. It helps by increasing serotonin levels, the happy hormones and simultaneously it lowers the cortisol levels. It also works with multiple pathways which are associated with stress and depression.
The Bottom Line

To take care of your mental health i.e. Stress, Anxiety and Depression include the above stress busters into your daily routine. It can surely improve your mood and will help you in stress management. 

Also, reduce the consumption of refined flours, sugar, trans fats and salt to get a fast recovery from stress, anxiety and depression.

Remember, mental health is as important as your physical health, take care of your mental health!

References
  • Rehman, Usama et al. “Depression, Anxiety and Stress Among Indians in Times of Covid-19 Lockdown.” Community mental health journal vol. 57,1 (2021): 42-48. doi:10.1007/s10597-020-00664-x
  • Mishra LC, Singh BB, Dagenais S. Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review. Altern Med Rev. 2000 Aug;5(4):334-46. PMID: 10956379.
  • Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.
  • Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.