Depression
Foods to Eat More Of:
Foods to Avoid or Minimize:
Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Yoga Therapy:
Supplements & Homeopathic:
Mind-Body Connection:
Recipes - Food Medicine:
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
Meals:
Sides & Salads:
- Fruits: mangoes
- Vegetables: broccoli, carrots, spinach, watercress
- Black beans, soybeans, eggs, fresh fish, poultry
- Seeds (especially flax, pumpkin, sunflower), nuts, oats, whole grains
- Garlic, cinnamon, ginger, cilantro
Foods to Avoid or Minimize:
- Foods and drinks that contain tyramine (if you are taking MAO inhibitors)
- Alcohol, sugar and caffeine
- Processed/refined foods, artificial additives
- Could be related to unrecognized food allergies. Try an elimination diet.
Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
- Lavender, clove, frankincense, valerian, rose, vetiver, chamomile (on bottom of feet, heart, big toe, forehead, edge of ears, ankles and/or diffuse).
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
- Basil, borage, burdock root, calendula/marigold, cardamom, cayenne, cinnamon, cloves, cilantro/coriander, dandelion root, evening primrose oil, garlic, German chamomile, ginger, ginkgo, ginseng, gotu kola, lavender, lemon balm, parsley, rosemary, skullcap, St. John's wort.
- Exercise has shown to help with depression (as little as 3 hours a week has shown positive effects)
Yoga Therapy:
- Yoga for Depression (15 minutes - Yoga with Adriene)
- Feel Better Yoga – Beginners Yoga for Depression, Stress, the Blues & Anxiety Relief (30 minutes - PsycheTruth)
Supplements & Homeopathic:
- Vitamin B Complex: 1 pill each morning with food. Should contain at least 50 mcg Vitamin B12 and biotin, 400 mcg folic acid and 50 mg all other B Vitamins.
- Vitamin C: 500 mg 3 times daily (reduce if it causes diarrhea).
- Calcium/ Magnesium: 250 mg of each twice daily (extra dose can be taken before bed to aid sleep).
- St. John's wort: 300 mg 3 times daily (should contain .3% hypericin).
- Ginkgo Biloba: 80 mg 3 times daily (should have at least 24% flavone glycosides).
- Kava: 250 mg 2-3 times daily as needed (should contain at least 30% kavalactones).
- 5-HTP: 100 mg daily
Mind-Body Connection:
- Can represent an imbalance between rational and intuitive thought, your creativity and intuitive energy has been lost or ignored. You feel powerless. Try something new or out of character, take a break, try a new hobby.
- Manic depression can also represent spiritual isolation - a sense of meaninglessness tied to spiritual emptiness. Try to start a meditation/prayer practice daily.
Recipes - Food Medicine:
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
- Banana-Blueberry Smoothie (GF)
- Brain Smoothie (V, GF)
- Herbal Mango Smoothie (V, GF)
- Mango Lassi (GF)
- Mango Matcha Smoothie (GF)
- Mango Pineapple Smoothie (V, GF)
- Mango-Banana Smoothie (GF)
- Mango-Blueberry Smoothie (GF)
- Pomegranate Dandelion Tea (V, GF)
- Super Skin Smoothie (GF)
- Yogi Tea (V, GF)
Meals:
- Adult Ramen (V, GF)
- Asian Broccoli & Rice Bowl (V, GF)
- Avocado & Egg Toast
- Baked Salmon with Dill Sauce (GF)
- Balsamic Glazed Chicken
- Black Bean Bowl (GF)
- Black Bean Chili (V)
- Black Bean Soup (V, GF)
- Broth (Veggie/Chicken/Beef) - (V, GF)
- Buddha Bowl (V, GF)
- Chicken & Potatoes with Mustard Vinaigrette
- Chicken Dijonnaise
- Chicken Marsala
- Cornmeal & Pecan Crusted Fish
- Deluxe Egg Salad Sandwich/Wrap
- Dumpling Soup
- Fish Fillets with Broccoli Stuffing
- Fish with Dill Breading
- Garlic Chicken
- Garlic Soup (V, GF)
- Healthy Scrambled Eggs (GF)
- Lemon Chicken (GF)
- MahiMahi with Cucumber-Dill Sauce
- Miso Soup (V, GF)
- Quinoa Oatmeal (V)
- Soy Chicken (GF)
- Spicy Black Bean Soup (V, GF)
- Tilapia with Balsamic Brown Butter
- Turkey Mushroom Saute (GF)
Sides & Salads: