Read this article and as usual thought to share it. I believe its way better to control via diet than anti-depressant pills
https://www.wsj.com/articles/the-food-that-helps-battle-depression-1522678367
The Food That Helps Battle Depression The right kind of diet may give the brain more of what it needs to avoid depression, or even to treat it once it’s begun
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You’re feeling depressed. What have you been eating?
Psychiatrists and therapists don’t often ask this question. But a growing body of research over the past decade shows that a healthy diet—high in fruits, vegetables, whole grains, fish and unprocessed lean red meat—can prevent depression. And an unhealthy diet—high in processed and refined foods—increases the risk for the disease in everyone, including children and teens.
Now recent studies show that a healthy diet may not only prevent depression, but could effectively treat it once it’s started.
Researchers, led by epidemiologist Felice Jacka of Australia’s Deakin University, looked at whether improving the diets of people with major depression would help improve their mood. They chose 67 people with depression for the study, some of whom were already being treated with antidepressants, some with psychotherapy, and some with both. Half of these people were given nutritional counseling from a dietitian, who helped them eat healthier. Half were given one-on-one social support—they were paired with someone to chat or play cards with—which is known to help people with depression.
After 12 weeks, the people who improved their diets showed significantly happier moods than those who received social support. And the people who improved their diets the most improved the most. The study was published in January 2017 in BMC Medicine. A second, larger study drew similar conclusions and showed that the boost in mood lasted six months. It was led by researchers at the University of South Australia and published in December 2017 in Nutritional Neuroscience.
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Research suggests that a Mediterranean diet full of fruits, vegetables, seafood, olive oil and lean meats can prevent and even treat depression.
A DIET TO HELP STAY HAPPY
What should you eat to beat depression?
Experts say it’s important to eat a balanced, Mediterranean-style diet. But some nutrients are particularly helpful. Here are some examples, and which foods supply them.
Vitamin B6: An ingredient needed to produce serotonin, the main neurotransmitter that regulates mood and sleep. Too little serotonin is associated with depression. We need Vitamin B6 every day from our diet.
Sources: Pistachios. Garlic. Salmon and tuna. Chicken. Spinach. Cabbage. Bananas. Sweet potatoes. Avocados. Whole grains.
DHA: The main omega-3 fat in the brain. It promotes production of brain-derived neurotrophic factor (BDNF), a hormone that protects neurons and promotes the birth of new brain cells.
Sources: Wild salmon. Oysters. Anchovies. Mackerel. Mussels.
Prebiotics: Foods that the good microbes in our gut need to stay alive.
Sources: Onions. Asparagus. Artichokes. Garlic. Bananas. Oats.
Probiotics: Live bacteria and yeasts that replenish the good bacteria in our microbiome.
Sources: Yogurt. Sauerkraut. Kefir. Kimchi or other fermented vegetables, such as turnips, cucumbers or carrots.
:smokin2: