Using better nutrition to help with depression & mental health - need advice! please?

[Tish]

Hi! I am seeing a clinical psychologist, and have recovered from (quite bad) depression and PND without ADs.

I can list for you the things I have been told to do, and also some extra things I figured out for myself.

Told to do

Proper nutrition:

Always eat breakfast, if possible include protein
Generally, make sure you are getting enough protein
Eat 5 meals a day, breakfast, morning tea, lunch, afternoon tea, dinner (supper if you need it)
Eat dinner earlier in the evening and have supper later if you need
Avoid sugar (blood sugar levels all over the place can affect moods)
Drink at least 2 litres of water a day.

Omega 3 oils 3 times a day helps with mood..

These were general nutrition tips given to me by my psych.

Exercise:

Do something at least 3 times a week, even if it is only walking. Getting the blood pumping helps mood, endorphins etc.

Rest:

If you feel tired, rest. Nap if you need to but try not to do it too late in the day so it affects your sleep patterns.

Cognitive:

Practice positive thought about yourself: every day I write 5 things I have done well, or that are positive generally.

This is general stuff from me

I find sugar is addictive, and i need to go cold turkey on it. After I haven't had it for a few days it is fine (until I feel I have to comfort eat, but that's another story).

You say you feel overwhelmed by preparing food, and I do some days too. Even my psych didn't understand this, so it's nice that you do too

Good snacks that don't require any preparation I find are...

(These might sound a bit gross to others, but I think at least it's better than me eating chocolate)

A handful of nuts
Avocado and tomato on toast
Canned salmon on toast with avocado
Or just salmon out of the can if i feel really bad
Fruit, especially filling ones like banana
V8 juice - good for you no preparation
Yoghurt (especially Jalna)
A protein shake

Hopefully this has given you some ideas.

Recently I've started on not so much a "diet" but a different way of eating. Basically it involves leaving out a few food groups for a few days and then adding them back in later in smaller amounts. The good thing is that you can eat as much as you want of all the other stuff. I've probably done a bad job of explaining that, but anyway! If you'd like to know more about it PM me and I can tell you.

Basically I have a lot more energy and also hunger and food cravings are more stable if that makes sense? I did also lose weight with it, if you're interested in that.

Anyway, I hope this has helped a bit. If I remember any of the other stuff I've been told to do I'll post back

I hope you have found some good help that's working for you.

Cheers,
Tish

[Lulu]

Hi Conundrum,

I have a great book from my study days called Nutritional Medicine by Dr Stephen Davies and Dr Alan Stewart. I refer to it often, it has all the recommended intakes and discussed interactions of same.

I could answer all your qu's but that would require an awful lot of typing and my brain has melted.

xoxoxoox