Studies have shown that getting adequate sleep may not only be a boon to your energy and concentration levels and mood, but it may help you lose weight. Or at least, it may discourage your body from packing on extra sleep-deprivation pounds. When we don't get enough sleep, our bodies produce less of a hormone called leptin, a natural appetite suppressant, which may in turn cause more cravings during the day. So next time you sleep through your 6am spinning class, don't be so hard on yourself. After all, it may be the reason you make it straight through to 6pm without cheating on your diet.
Forward this to your favorite night owl.
If it sometimes seems that food is the only thing that will make you feel better, it's not just in your head. Food does affect your mood, and what you eat -- and when -- can impact depression.
If you're trying to beat the blues, here's how the Depression Relief Diet can help:
- Sugar and caffeine give you a quick lift -- but can leave you feeling down when their effects wear off. This meal plan reduces sugar and caffeine intake because feelings of depression often improve when their consumption is minimized.
- Because deficient levels of omega-3 fatty acids in the nervous system make you more vulnerable to depression, this meal plan includes plenty of fish and other rich sources of omega-3s.
- Even marginal vitamin deficiencies that don't result in clinical symptoms can negatively affect your mood. This diet, when paired with a daily multivitamin and mineral supplement, will help ensure adequate intake of essential vitamins and minerals (especially the B vitamins and folic acid, vitamin D, iron, magnesium, selenium, zinc and calcium).
- Steady blood sugar levels help keep you on an even keel. This meal plan includes complex carbohydrates in every meal and encourages eating small meals spaced evenly throughout the day to help normalize blood sugar levels.
Start eating the breakfasts, lunches, dinners and snacks that will help boost your mood!
BREAKFAST
Option one :
- whole-wheat waffle topped with peanut butter and banana
- St. John's Wort tea
- multivitamin
Option two :
- calcium-fortified orange juice
- cherry vanilla muesli
- milk
- multivitamin
Option three :
- 1/2 cup egg substitute scramble
- slice of whole-wheat toast
- peach slices
- St. John's Wort tea
- Multivitamin
LUNCH
Option one :
- spinach and cheese tortilla pizza
- chamomile tea
Option two :
- smoked salmon on whole-wheat bagel with tomato and red onion
- sliced pear
- St. John's Wort tea
Option three :
- black bean soup
- corn bread
- mixed green salad
- mint tea
DINNER
Option one :
- curried pasta with chicken and grapes
- spinach salad (high in folic acid)
- walnuts and dates
- sparkling water
Option two :
- broiled salmon
- asparagus
- baked potato with low-fat sour cream
- peppermint tea
Option three :
- cilantro peanut pesto on soba noodles
- sliced tomatoes
- decaffeinated green tea
SNACKS
Choose two or three each day:
- whole-grain crackers with almond butter
- handful of fresh nuts and dried fruit
- milk fruit smoothie
- banana
- apple slices and fat-free cheese
- fresh veggies and non-fat dip
- cup of lentil soup
Healthy Dos and Don'ts
Here are a few eating tips to keep in mind when you're dealing with depression.
Do :
- Take a daily multivitamin and mineral supplement
- Get regular, vigorous exercise daily
- Drink plenty of water or other fluids like herb tea
- Eat more fish
Don't :
- Consume caffeine
- Drink alcohol
- Load up on simple sugars and simple carbohydrates
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