ArticlesBase.com - Free Articles Directory
Free Online Articles Directory
25.07.2008 Sign In Register Hello Guest
Email:
Password:
Remember Me 
forgot your password?


10 Happy Foods: Fight Depression & Fatigue Naturally!

Author: Christie Pinheiro Author Ranking Blue | Posted: 24-04-2007 | Comments: 0 | Views: 900 | Rating:  (686) Article Popularity - Silver (?) Got a Question? Ask.
Sign Up Now!
Christie Pinheiro

Diet can have a profound effect on physical and mental health, and certain foods have been shown to combat depression and even mental illness. Good nutrition also eases stress and improves sleeping patterns. First, check with your doctor, then try the “depression fighting” diet for a month, and see if it improves your mood!

Top 10 foods for happiness and well-being:

1. Omega 3 fatty acids are compounds are found in tuna, salmon, walnuts, and canola oil. They can also be purchased in supplement form. Multiple clinical studies have shown Omega 3 fights depression. Omega 3 fats can even help combat more severe mental illnesses, such as bi-polar disorder. A landmark study by Harvard University showed that bi-polar patients receiving high doses of Omega 3 oils stayed in remission longer, and were able to combat depression better. A new study by the Mental Health Foundation shows that fish oils “significantly improve” the behavior of children suffering from ADHD, or attention deficit disorder. And, since these oils are naturally occurring in foods, they are safe for most people to take.

2. Zinc is essential for metabolism and digestion. It plays an important role in immune system function, and helps fight weakness and fatigue. Zinc deficiencies often result in loss of appetite and irritability. Zinc-rich foods are: wheat germ, pumpkin seeds, whole grain wheat bran, and high protein foods.

3. Vitamin B-3 (niacin) is essential for energy conversion in the body. Even mild deficiencies can cause depression, irritability, canker sores, and indigestion. If you regularly get canker sores in your mouth and lips, it may be a sign of B-3 deficiency. Excessive alcohol consumption causes vitamin B-3 deficiencies. Natural sources of this vitamin are beets, pork, chicken, dried beans and oily fish (such as mackerel or salmon).

4. Water is absolutely essential for combating depression and fighting fatigue. Water helps improve mood, motor function, mind power, skin problems, and a host of other maladies. Always drink at least 40 ounces of water a day. If you drink soda or coffee, it is good to increase your water intake, since caffeine acts as a diuretic, pulling water from the body. The benefits are enormous, and the cost is minimal. Drink more water!

5. Vitamin E occurs naturally in wheat germ, nuts, seeds, and some fruits and vegetables. Vitamin E is a potent anti-oxidant and immune booster. It has been shown to strengthen red blood cells and fight viral infection. It is a good supplement for people with chronic fatigue and depression.

6. Calcium can help combat stress and anxiety. Studies have shown that calcium can help combat post-partum depression. Calcium-deficient people regularly complain of difficulty sleeping and cramps. Calcium has the added benefit of being a natural sleep-aid. It is present in milk, cheese, and most dairy products. Other non-dairy sources include broccoli, tofu and fortified orange juice.

7. Folic Acid is found in leafy greens, beans and peanuts, orange juice, wheat germ, and many fortified cereals. Researchers know that low levels of folic acid are directly linked to depression. A University of Toronto study showed that patients with higher levels of folic acid in their systems fought depression faster and more successfully than those without it.

8. Stevia is a natural sweetener made from a leafy green plant. Stevia has been used for centuries as a natural sweetener in Asia, and many diet sodas in Asia are made with Stevia. Although the sugar and artificial sweetener industry has fought stevia’s addition to foods in the United States, it is still freely available in powder and leafy form for consumers to purchase. Stevia is all-natural, non-caloric, and does not have the same side-effects as refined sugar and other artificial sweeteners.

9. Vitamin C is a natural immune-system booster. Depressed people often have suppressed immune systems, and vitamin C rich foods and supplements can help boost your natural immune response. People with vitamin C deficiencies often show signs of depression and stress. Vitamin C is readily available in all citrus fruits, and a variety of inexpensive supplements.

10. Iron deficiency causes fatigue, low energy, and anemia, especially in women. Always check with your doctor before taking an iron supplement. However, there are many natural sources of iron that are easily added to one’s diet without any side-effects of a supplement. Good sources of iron include liver, beef, beans, peas, and nuts. It is easier for your body to assimilate iron from meat rather than vegetable sources. If you are a vegetarian, you can improve your iron assimilation by adding vitamin C to your diet.

Other Possible Causes of Fatigue

Food allergies can also cause a host of problems, including depression and weakness. Sometimes, these allergies are mild, and simply cause stomach upset or mood swings. A close friend of mine just recently discovered that chocolate (cacao) was the trigger for her PMS and horrible migraines. After 46 years, she is finally PMS and migraine-free after giving up chocolate completely. Common food allergies include chocolate, wheat, dairy, and soy.

Avoid Caffeine. One cup of tea or coffee per day is acceptable, but anything more than can cause problems with mood swings, depression, and fatigue. Black tea generally has less caffeine than coffee. If you would like to reduce your caffeine intake, consider switching to tea instead.

Reduce or eliminate your refined sugar intake. It may seem difficult at first, but train yourself to eat something else when you crave refined sugar. Delicious sweet strawberries, blueberries, or sliced oranges can ease your sweet tooth and help keep you on track. Avoid sugary foods and cereals, especially in the morning, when your blood sugar can spike dramatically. Instead, opt for a protein-rich breakfast, with eggs, milk, and sausage or lean meats and a piece of fruit, such as a banana. This type of breakfast helps prevent food cravings and mood swings later on in the day.

Hormone therapy and oral contraceptives can interfere with the absorption of B vitamins. Women that take an estrogen supplement may want to add a B supplement to their diet in order to combat this interference. Ask your doctor if a B supplement is okay.

Finally, if you are one of the many people that gulps down a cup of coffee in the morning and then realizes you are starving at noon, you are doing your body a great disservice every day. Even if you have to force yourself, eat three meals a day, and always start with a good, protein-rich breakfast. If your doctor approves, add some good vitamin supplements to your diet, and drink lots of water. You’ll feel better almost immediately, and you may even lose cravings for unhealthy foods. Take the first step towards better health and a happier life!

Sources

“Food Ingredients May be as Effective as Antidepressants: Researchers Discover ‘Mood Foods' Relieve Signs of Depression.” Harvard University Online. May 2006.

Lark MD, Susan M. “Vitamins, Minerals, and Herbs for Chronic Fatigue” (Excerpted from The Menopause Self Help Book, Celestial Arts). 1990

“Vitamin B3 (Niacin).” University of Maryland Medical Center Alternative Medicine. April 2002.

Rate this Article: Current: 5 / 5 stars - 3 vote(s).

Article Source: http://www.articlesbase.com/alternative-medicine-articles/10-happy-foods-fight-depression-fatigue-naturally-136750.html

Print this Article Print article   Email to a Friend Send to friend   Publish this Article on your Website Publish this Article   Send Author Feedback Author feedback  
About the Author:
Christie Pinheiro lives in Northern California with her husband, children, and two spoiled cats. She is a published writer, and earned her advanced degree from San Jose State University.
Submitting articles has become one of the most popular means of generating quality backlinks and targeted traffic to your website. Join us today - It's Free!

Article Comments

Comment on this article Comment on this article
Your Name
Your Email:
Comment Body
Enter Validation Code: Captcha


Related Articles

Multis, Omegas, and More... Oh My!
By: Cityslim.com | 05/02/2008 | Supplements and Vitamins
While it is possible to obtain all the essential nutrients our bodies need from a well-balanced diet, omega-3 is the only physiologically-required nutrient that we actually do not get enough of! In fact, if you had to choose between taking a multivitamin and omega-3 fatty acid, most nutritionists and doctors alike would recommend omega-3 over the multi. Why is this? Omega-3 is a naturally anti-inflammatory compound...

Improve Your Health by Keeping a Daily Food Journal
By: Darcy Aleck | 19/11/2007 | Nutrition
This article discusses how using a daily food journal can help you to spot eating patterns that may be causing illness or adding to your waistline. It also suggests using fewer processed foods and vitamins.

Quick And Easy Tips On Nutritional Supplements
By: Ranju Kumar | 16/05/2008 | Supplements and Vitamins
Nutritional supplement is a product that provides additional nutrients when people don't get enough of them through food.

Vitamin Supplements
By: Vijay Singh | 07/02/2007 | Nutrition
A person who doesn’t require vitamins is a rare find. Our food production methods (over farming, use of pesticides) coupled with

Get More Facts About Vitamins
By: Paul Zayer | 01/04/2008 | Health
Learning about vitamins and minerals that our body requires for maximum health is part of taking good care of yourself.

An Important Truth About Health and Nutritional Supplements
By: Richard Scalza | 05/06/2008 | Nutrition
Health supplement is your trusted source for purely effective nutritional supplements dedicated to naturally achieving and maintaining vibrant total health. All you need is a good health supplement which is rich in nutrients.

Take Action Against Your Health Issues Today
By: Ranju Kumar | 07/06/2008 | Alternative Medicine
Until you take action against all your health problems you cannot expect to live longer. Today, health is one of the major issues in the world. Every person wants to stay healthy not only to live long, but lead a happy life.

The Looming Vitamin Crisis
By: Nicky Pilkington | 22/12/2005 | Fitness
You and I are facing a critical vitamin and mineral shortage. This health crisis has been growing at an alarming rate since the early 1900's. Of particular concern are folks on weight loss diets - especially low carb diets.

Got a Question? Ask.

Ask the community a question about this article:

Frequently Asked Questions

What is the best way to lose the most weight in ...
By: taylor | 22-07-2008
what is the best way to lose the most weight in the least amount of time?

Got a question about diet & fitness? Type your ...
By: souziep | 22-07-2008
Got a question about diet & fitness? Type your question here... Hello, I just participated in a 10k walkathon on Sunday, its about 6.2 miles, my question is, when will it show up on the scale, I must have lost something, but so far, 3 days later ,it says I GAINED, any ideas? I am new to this and walking in a marathon, sue

I eat and im full, but after a little bit im ...
By: ipuppy95 | 22-07-2008
i eat and im full, but after a little bit im hungrey again. any help?

Should one eat breakfast,lunch and dinner plus a ...
By: Sputnik | 22-07-2008
Should one eat breakfast,lunch and dinner plus a snack too speed up metabolism and too lose weight?

Tired and needing to lose weight
By: Jessica | 22-07-2008
I ama breast feeding every two hours all night long and have been for nearly four months. I am exhausted and still have at least twenty pounds to lose. What should I be eating to give me energy and allow me to get the weight off?

Thinking of trying kettlenetics. Anyone try it?
By: dan | 22-07-2008
Thinking of trying kettlenetics. Anyone try it?

Q&A Powered by:
Powered by Yedda 

Latest Alternative Medicine Articles

How Can You Benefit From Essential Oils
By: George Key | 25/07/2008
Essential oils are liquids that are taken from the leaves, flowers, roots or stems of plants or flowers. Essential oils are typically clear and sometimes amber or yellow in appearance. They are highly concentrated and have many great and versatile uses. They can be used to help relieve stress and anxiety, thin out congestion in the lungs and chest and even clean the house.

How to Find the Best Male Enhancement Pill
By: Holly Franklin | 25/07/2008
Male enhancement pills are a new male enhancement alternative this article explains how they work and how to find the right one for you.

HGH Supplements for Bodybuilders
By: Steven Walters | 24/07/2008
HGH is proven to slow the effects of aging and give us the benefits of a younger appearance and more energy and vitality. Find out how to determine the best HGH products out there.

Chelation Therapy Has Been Approved by the Fda as a Treatment for Lead Poisoning
By: Raphael | 24/07/2008
Chelation therapy with EDTA has been approved by the FDA as a treatment for lead poisoning only. However, since heavy metals poisoning can be responsible for major diseases, in alternative therapy, it is used to treat heart disease, cancer, gangrene, thyroid disorders, multiple sclerosis, muscular dystrophy, psoriasis, diabetes, arthritis, Alzheimer’s disease, and the improvement of memory, sight, hearing, and smell.

Bladder Infection - Why Curing Your Urinary Tract Infection Naturally Could be the Best Decision You Make
By: Joe Barton | 24/07/2008
You have a bladder infection and you need to seek treatment. But what is the best way to treat urinary tract infections? Here are 8 do's and don'ts for urinary tract infections.

Kidney Pain! - How to Pass Kidney Stones Naturally at Home
By: Joe Barton | 24/07/2008
Ouch! The kidney pain you are feeling is very similar to child birth. But you can pass kidney stones naturally and forget the pain with these simple and effective remedies.

Preventing Heart Diseases Through Chelation Therapy
By: Alien | 24/07/2008
During our normal living, our body makes contact with numerous harmful toxins that causes the body to suffer from various health problems and diseases hampering the life cycle of the individual. It decreases the quality of living of most of the people who comes in contact with these harmful toxins.

Know About Chelation
By: Alien | 24/07/2008
Chelation therapy is a procedure to remove toxins and metals from your body. It is also known as "miracle cure" by many people suffering from atherosclerosis.

More from Christie Pinheiro

Protect yourself From Identity Theft!
By: Christie Pinheiro | 24/04/2007 | Finance
The Federal Trade Commission has reported identity theft as the top consumer complaint, affecting millions of Americans each year. Seniors are appealing targets because they generally have higher credit lines, home equity, and more savings than young people.

Free Tax Help for the Taxpayer Advocate Service
By: Christie Pinheiro | 24/04/2007 | Taxes
Did you know that all taxpayers are entitled to free government tax help from the Taxpayer Advocate Service? It’s True! The Taxpayer Advocate Office is a government agency designed to help taxpayers communicate with the IRS.

A Conservative Vaccine Schedule for Concerned Parents
By: Christie Pinheiro | 24/04/2007 | Alternative Medicine
I decided to do some research on vaccines and the risks to my newborn. It was difficult to understand why my old vaccine record from 1974 had only seven vaccine stamps on it, but my pediatrician wanted to give my newborn over 40 vaccines over the course of the next four years.

Fight Cancer With your Spice Rack!
By: Christie Pinheiro | 24/04/2007 | Alternative Medicine
New reports suggest that the spice Turmeric (curcuma longa) may be a potent anti-cancer fighter. Recent studies have shown that turmeric, commonly used in curry dishes, is a powerful anti-oxidant and anti-inflammatory agent.

Article Categories






Give Feedback

Sign up for our email newsletter

Receive updates, enter your email below