What you eat matters and you probably know that. But knowing what’s good for you doesn't mean actually doing it.
It is especially difficult when you are depressed. When you don’t have the energy and enthusiasm to look after yourself.
When I was depressed I didn't want to eat or cook. However, as soon as I got better I became interested in looking after myself so I could be sure that I had done everything to reduce my chances of getting depressed again.
Here are the 9 things I did to feel better.
1. Ask people to cook for you or help you cook in bulk.
If you have friends and family who want to help you, ask them to cook for you or help you cook food in bulk. Then freeze single servings and you’ll have healthy food even when you don’t feel like cooking.
2. Get a pot of unflavoured organic yoghourt.
Eat a tiny bit of it every day. The yoghourt has probiotics that help your gut. Sweeten it with berries and honey if you don’t like the tart flavour of the yoghourt.
3. Crowd out the processed food and unwanted food.
Eat more of good stuff and eventually the cravings for foods that make you feel unhealthy will subside. Go grocery shopping alone or ask someone to help you and make sure your kitchen has your favourite healthy foods.
4. Eat porridge in the morning.
For an easy breakfast, have porridge. It’s nourishing, warm and comforting, plus it’s good for the gut. If you are gluten free you can make it with quinoa or buckwheat. Once it’s cooked add some coconut oil, or organic butter, and cinnamon to it. Cinnamon is really good for stabilising blood sugar.
5. Start trying to eat regularly.
Eat at a regular time to help stabilise your blood sugar, but don’t force yourself to eat when you are not hungry. Set a schedule for eating so you don't forget.
6. Start trying to eat a rainbow of colours of vegetables and fruit.
We need different vitamins and minerals from different kinds of foods. One way to increase the variety of nutrients try to eat all the colours of the rainbow in vegetables and fruits.
7. Start incorporating good fats into your diet.
These include avocados, nuts, coconut oil and organic butter. I felt a marked difference in my health when I stopped eating low-fat foods.
8. Try experimenting with eating less processed sugar.
Just try it for a few weeks and see how you feel. Most recently, I found out that whenever I eat sugar I have severe mood swings.
9. Drink more water.
Water is necessary for all your organs to function well. I don’t how much water is right for you, but you’ll know if you need to drink more water by checking the colour of your pee. I know, gross, but it’s a good tool. If it is the colour of apple juice then drink more water. You have had enough water if the colour is more like lime juice.
While these nine tips are great tips for anyone who want to improve their well being please know that what you eat is only one part of your well-being equation. Other factors like cognitive behavioural therapy, exercise, and sleep are very important when you are dealing with depression. Make sure you are getting what you need in those areas as well working on your nutrition.
Often the hardest thing is getting started so pick one thing and hone it, then move on to the next.
With love & simplicity,
Nyamka
