Depression

Depression is a prevalent and significant issue within the spectrum of emotional disorders. It is characterized by a persistent sense of sadness and a diminished interest in everyday activities. Typical symptoms associated with depression include feelings of sadness, decreased appetite, constipation, low blood pressure, and physical discomfort. Indigestion is also recognized as a primary contributor to depression.

The presence of indigestion leads to the production of gases in the digestive system, which in turn reduces oxygen supply to tissues and elevates carbon dioxide levels, thereby exacerbating depressive symptoms. An excessive consumption of carbohydrates and caffeinated beverages can contribute to indigestion. Therefore, it is essential to adopt a well-balanced dietary plan to mitigate the risk of developing this emotional disorder.

diet plan for Depression

EARLY-MORNING

Warm Water + Soaked Almonds / Walnuts

BREAKFAST

Broken wheat porridge / Veg Semolina (veg upma) / Veg Vermicelli / Veg Idli / Brown Bread Sandwich / Semolina pancake / Besan pancake (gram flour) / Missi Roti /Oats/ Stuffed Chapatti / Chapatti with Veg or Dal / Milk / + Egg white

MID-MORNING

Fruit / Fruit juice / Herbal tea / Coconut water

LUNCH

Chapatti + Salad + Vegetable + Dal / Brown rice / Chicken/Fish (once in week)

EVENING

Roasted chane / homemade soup / Vermicelli / Herbal tea

DINNER

Chapatti + Vegetable + Dal / khichadi / Rice

BED TIME

Milk

DIET INSTRUCTIONS

ALLOWED TO TAKE	AVOID
CEREALS	CEREALS
Whole wheat, Brown rice, Millets, Oats, Corns, Semolina	Refined flour, refined grains
FRUITS	FRUITS
Banana, Apples, Pear, Grapes, Apricot, plums, Strawberries, Orange, Figs, Pomegranate, Dates, Lime, Guava, Peaches, Sapodilla, Mango, Pear, Papaya	Canned fruits
VEGETABLES	VEGETABLES
Spinach, Carrot, Tomato, Radish, Yams, Lima Beans, Cabbage, Cauliflower, Onion, Cucumber, Pumpkin, Sweet Potatoes, Bitter gourd, Ridge gourd,Bottle gourd, Capsicum, Mushroom, Turnip, Kale, Celery, Onion, Asparagus, Eggplant.	Canned vegetables
PULSES	PULSES
All lentils, beans and soybean	Frozen and Dried pulses
Dairy Products	Dairy Products
Low fat Milk/ skimmed milk, low fat yoghurt, buttermilk, tofu	Tea, Coffee, High- fat milk products
OILS	OILS
Cow ghee, olive oil, Canola oil, soybean oil	Hydrogenated and unsaturated vegetable oil
SPICES	SPICES
All spices.	Red chili
Drinks	Drinks
Homemade vegetable juices, coconut water, Herbal tea, Fruits juices, Amla juice, Red juice, Pumpkin Juice, Green juice,	All Carbonated drinks, Energy drinks, Beverages that contain tannic acid, Alcohol
DRY FRUITS & SEEDS	DRY FRUITS & SEEDS
Walnuts, Almonds, cashew and all nuts, Flax seeds, chia seeds	All nuts should be taken in limit.
FLESH FOODS	FLESH FOODS
Fish (Tuna, Salmon, Rohu, Sardines, Mackerel)	Red meat
OTHERS	OTHERS
Honey, Jaggery, Homemade soups	All processed food, Junk food, Spicy food, Tobacco, Pickle, Desserts.

LIFESTYLE AND DIETARY TIPS

• Take proper sleep and adequate rest.
• Drink 8-10 glasses of water daily.
• Practice yoga and meditation to maintain fitness.
• Indulge in some active hobby.
• Follow healthy and balanced Diet and avoid skipping meals.

Things in this diet chart may vary patient to patient due to the Associated Health Issues, so better to consult Ayurveda Experts for better results.