Over the last eight months, my life has changed. Eight and a half months ago, I gave birth to my son Levi; weeks later though, I found myself in a terrible place and I knew that I needed help. Thankfully, so many people and organizations stepped forward to hold my hand and lift me up, one step at a time. Each individual helped me in their own. Neighbors brought meals and watched my daughter so that I could attend my postpartum therapy sessions, Adrienne Griffin, the founder of Postpartum Support Virginia, called, e-mailed, and coached me through my first days back at home with my family after I spent two days in the hospital and then another two days away with my husband while I battled the dark feelings and emptiness I was experiencing. My mom, sister, and mother-in-law came into town, taking time off from work, to take care of Levi and Annabelle, and friends, so many friends, stepped forward and made time for playdates, to talk, and to offer a helping hand when I needed it. We also welcomed a wonderful babysitter into our lives who came several days a week to give me time to sleep, take care of household responsibilities, or simply spend time doing something for myself. As you can see, these angels on earth helped me get through a very hard time.
Meanwhile, I was learning how to take care of myself; depression is an energy sapper; I knew that if I was going to have the energy to heal, care for myself, for my children, and for everyone else in my life, I was going to have to make some changes. My best friend initially introduced me to the idea that food could help my brain combat its imbalances: I could feel better simply by eating. She bought me a bag of flaxseed to mix into foods like oatmeal, cereals, yogurts, and smoothies, and she also brought me a large bag of walnuts. Since I received these awesome gifts of food from her, I have started eating a diet that is rich in nutrients, antioxidants, protein, and Vitamin D. Here is what a typical day of eating looks like for me:
Breakfast
1 cup oatmeal, 3 to 6 tbsp. of flaxseed, sliced strawberries, bananas, or apples, and 1/2 cup of soymilk or Omega 3 organic milk
“Oatmeal is one of the best foods to nourish the central nervous system and help with depression.”
“Flax, says Udo Erasmus, PhD, has a mood boosting ingredient: docosahexaenoic acid (DHA) that is essential for the proper function of brain cells, yet up to 85% of women aren’t getting enough of it. Early research conducted by Dr. Martha Clare Morris of Chicago’s Rush-Presbyterian-St. Luke’s Medical Center notes that a diet rich in omega-3 fatty acids is believed to be important for brain development.”
“Numerous studies connects dietary consumption of omega-3 fatty acids with depression. Countries with high consumption of seafood, high in omega-3 fatty acids, have lower rates of bipolar and unipolar depression, post-partum depression, and seasonal affective disorder.”
Snack
1 oz. almonds, 1/2 cup of dried cherries or cranberries
“Poor diet can have a disastrous effect on memory, co-ordination, concentration, powers of reason, behaviour and mood although this is very rarely recognised or looked into by medical professionals. Mental distress is linked to a deficiency of iron, magnesium and B-complex vitamins. Zinc deficiency can also be a major factor in causing depression and leads to loss of appetite, subsequent poor nutrition, inevitable chronic fatigue and finally, depression. Many people who go to their doctor complaining of fatigue are often wrongly assumed to be suffering from depression and prescribed anti-depressant drugs which doctors often use as a first line of treatment. Unfortunately, many of these drugs can interfere with zinc absorption. Low levels of zinc in the body can not only lead to a loss of appetite and fatigue (which can be exacerbated by anti-depressants) but can also be a factor in the cause of depression itself. It is therefore important to get adequate amounts of zinc in your diet in order to prevent a downward spiral from forming. Sources of zinc include: shellfish, pumpkin seeds, mushrooms, soya beans, wheat products (especially wheatgerm and wheat bran), sesame seeds, cocoa, sunflower seeds, sweetcorn, rice, wholemeal bread, oats, cheeses (especially cheddar and edam), legumes (especially aduki beans), peas, barley, nuts (especially almonds), peanuts and peanut butter, wholegrain flours, buckwheat and brown rice.”
Lunch
2 slices Ezekial bread, avacado, tofu, and pepper slices
1 cup soy milk or hot tea (kava, kava)
Snack
Lara bar (made with real fruit, nuts and no preservatives or additives and is loaded with walnuts, almonds, and cashews)
Dinner
Whole wheat pasta, organic tomato sauce, crushed tomatoes, brocolli, and nuts, stir fried tempeh or tofu
“The connection between carbohydrates and mood is linked to the mood-boosting brain chemical, serotonin. We know that eating foods high in carbohydrates (breads, cereal, pasta) raises the level of serotonin in the brain. When serotonin levels rise, we feel a calming effect with less anxiety.
So don’t shun carbs – just make smart choices. Limit sugary foods and opt for smart carbs, such as whole grains, fruits, vegetables, and legumes, which all contribute healthy carbs as well as fiber.”
4 oz. of red wine (2 nights a week and not on days when I drink kava kava tea), 1 serving of 85% dark chocolate
* I drink a dry red wine and limit myself to 2 4 oz. servings each week. When I was first diagnosed with depression, I avoided alcohol and caffeine and have only in the last two months started to incorporated small servings into my diet. Here is a wonderful article from Yale New Haven Hospital discussing the benefits of red wine for your health.
Eating a healthy diet makes me feel good both physically and mentally. My favorite part of my day is relaxing at night with my family while I drink a cup of tea or wine and eat a few bites of dark chocolate.
What are your favorite relaxation and feel good foods?
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