Can depression be prevented by diet? Nutritionists recommend 15 "stress-relieving diets": Get rid of depression without fear of obesity
The queen of the Chinese music industry committed suicide and passed away! 6 events that may increase the chance of depression
The unfortunate death of Chinese pop star Coco Lee has aroused many people’s attention to the prevention of mental illness and depression. Nutritionist Gao Minmin pointed out in a social post that the prevention of mental illness can be taken from many aspects, among which “nutritional intake” is also one of the important prevention methods.
What are the potential causative factors of depression? Gao Minmin Nutritionist explained that if an individual encounters the following events, they may be the cause of depression and one needs to be more vigilant: direct blood relatives have depression, experience major life changes or stressful events (such as bankruptcy), use specific drugs, and suffer from certain diseases. Illnesses such as cancer or stroke, and the use of addictive substances or alcohol. Depression not only affects mood, but also has negative physiological effects.
Eat the right foods to replenish your happy hormones! Not just bananas, but dark chocolate helps
Nutritionist Gao Minmin said that there are several key nutrients that are really helpful in maintaining a stable mood. For example, vitamin D deficiency can lead to anxiety, muscle weakness and even osteoporosis. Therefore, it can be supplemented in daily life through mushrooms, eggs or sun exposure. In addition, “tryptophan” is a key element in producing the “happy hormone” serotonin, which can help improve brain stress; milk, cheese, and bananas are rich in tryptophan.
Vitamin B complex is essential for maintaining the function of the nervous system and can be supplemented through whole grains, meat, and dark vegetables. Finally, Omega-3 fatty acids can help relieve depression and delay brain degeneration. Deep-sea fish, algae oil, and linseed oil are rich in Omega-3 fatty acids.
However, the impact of diet on mental health extends beyond nutritional supplements to the types of foods that need to be avoided. Nutritionists from Gao Min Min explain that you should eat less desserts, fried foods and processed foods because these foods will stimulate dopamine receptors in the brain. Although they can make people feel happy in the short term, long-term consumption will increase the chance of depression. In addition, caffeine, sugar, processed foods, etc. may make people more “neurotic” as they eat more.
Depression can also be prevented by diet? Nutritionists recommend 15 “stress-relieving diets”
Nutritionist Gao Minmin said that there are actually many healthy ingredients that can also achieve the effect of making you feel happy. People may wish to eat more of the following “15 good mood foods” to help relieve stress and ease inner unhappiness:
Banana: Vitamin B6 can assist in the conversion of tryptophan and produce the happy hormone serotonin. It can also improve brain stress and help relax your mood.
Fish: Omega-3 fatty acids in fish can help reduce depression and delay brain degeneration. Deep-sea fish such as mackerel, saury, salmon, and sardines are good sources. Oils such as algae oil and linseed oil are also rich in Omega-3 fatty acids.
Milk: Minerals, calcium and other elements help relax muscles and relieve stress; milk and cheese are rich in tryptophan, which produces the “happy hormone” serotonin and helps improve stress.
Yogurt/yoghurt: Intestinal bacteria can easily affect the “brain-gut axis”; foods such as yogurt and yogurt can help optimize the intestinal environment and maintain brain function.
Oats: The water-soluble dietary fiber of oats can stabilize nerves and improve sleep quality; it can also stabilize blood sugar and help regulate mood. In addition, oats also contain a certain amount of carbohydrates, which can provide the energy needed by the human body.
Walnuts: Walnuts are rich in the mineral magnesium and vitamin E, which help stabilize mood. Among them, magnesium can be said to be a natural “nerve stabilizer”. In addition, it can also improve sleep quality. You can also eat more green leafy vegetables, seaweed, nuts, oats, and bananas to supplement enough magnesium.
Tea: An appropriate amount of caffeine can help calm your mood, and theanine contained in it can also relax your mood. It is recommended to drink a cup of sugar-free tea in the morning, which can not only maintain a good mood but also help refresh you.
Eggs: Protein helps convert serotonin, which can stabilize your mood and relax you.
85% dark chocolate: Dark chocolate with a cocoa content of more than 85% has less added sugar and contains caffeine, flavonoids, theobromine and other ingredients. Among them, flavonoids can increase cerebral blood flow and theobromine helps regulate mood. , enjoying it in moderation has certain benefits for the body.
Hot cocoa: Like chocolate, enjoying it in moderation can bring about a good mood. However, it is recommended not to add too much sugar. You can drink it with an appropriate amount of milk and supplement your daily calcium needs.
Chicken breast: Contains vitamin B6, which can help improve depression; in addition, protein can also help convert into serotonin to help maintain a good mood.
Whole grains: Dietary fiber and vitamin B complex have the effects of nourishing the intestines and strengthening the brain respectively. Vitamin B complex maintains the function of the nervous system and can be supplemented through whole grains, meat, and dark vegetables.
Berries: They have powerful antioxidant effects and contain anthocyanins, which help maintain normal brain function. It is recommended to add more blueberries, cranberries, etc., which can help relieve stress.
Edamame: Contains vitamin B1 to help stabilize mood and reduce depression and anxiety.
Moisture: Moisture affects the blood flow in the body, which further affects the functioning of the brain. Therefore, you must take in enough water every day. It is recommended to take in at least 1500-2000cc of water every day.
Finally, nutritionist Gao Minmin appeals to the public to remember to consume the above foods in moderation, and excessive intake is still not enough. In addition, if you feel that negative emotions have seriously affected your life, or even show signs of psychological diseases such as anxiety and depression, you must immediately seek medical advice from a psychiatrist or psychological counselor. In addition, in addition to changing eating habits, people should also engage in moderate exercise, which is more effective in relieving stress.
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