In urban life, we often find ourselves in a fast-paced, competitive environment, with increased work pressure and tedious life, resulting in more and more people falling into depression and even developing depression. During this period, we will unconsciously grab a packet of potato chips or order a high-sugar, high-fat fried food to seek temporary comfort. However, in the long run, such a diet Xi not only harmful to physical health, but also further aggravates depressive symptoms.
Therefore, these questions about the relationship between diet and depression and what we should eat to alleviate the symptoms of depression in the midst of the negative energy that we don't know are all the more important. Today, let's dive into this seemingly everyday theme that may affect our emotions in life.
Diet has an impact on mental health
In 2019, a meta-analysis published by academics from universities in the UK and Australia demonstrated for the first time the direct impact of diet on mental health.
They selected 16 high-quality randomised controlled trials, covering 45,826 participants. The trials used diet as an intervention, while:The results showed that dietary changes significantly reduced depressive symptoms.
In addition, a November 2018 study suggested that people who regularly consumed pro-inflammatory diets had a significantly increased risk of depression compared to anti-inflammatory diets.
Which ingredients affect the psychological condition
So, what exactly is the key to eating a diet?
Dietary fiberFirst of all, it catches your eye.
It feeds the intestinal flora, improves mood and fights depression. Next is the B series of vitamins, vitamin B1 and B12 deficiency may lead to memory loss, poor concentration, low mood, depression and other conditions.
In addition,Vitamin DVitamin D is not only essential for bone health, but also for serotonin levels, which in turn has significant implications for regulating serotonin synthesis.
Therefore, when vitamin D is deficient, people's mental health can also be affected.
Some of the most important parts of vitamin D are synthesized by sun exposure, but considering that most people today do not have enough sunlight and the content of vitamin D in daily foods is generally very low, it is recommended that everyone meet their needs through dietary supplements.
The last nutrient to watch out for is:N-3 series polyunsaturated fatty acids (e.g., DHA and EPA).。These ingredients are not only abundant in animal foods, but also play an important role in improving mood and fighting depression.
How to incorporate these ingredients into your daily diet
So, let's look at it from a different perspective: the relationship between right diet and mental health.
Now that we know these nutrients that can alleviate depression, how can we incorporate them into our daily diet?
Dark vegetables and fruitsGreen, orange, purple, and red dark vegetables and fruits are not only rich in dietary fiber, but also contain a lot of antioxidants, which are very helpful for improving depression.
Seafood such as fish, shrimp, shellfishIt is full of low-fat and high-quality proteins, as well as a lot of unsaturated fatty acids. Not only may they be effective in improving depressive states, but they also have a variety of health advantages.
Whole grains, whole grains。Whole grains such as millet, oats, brown rice, black rice, mixed beans, sweet potatoes, pumpkin, potatoes, taro, and whole grains are not only important for B vitamins and dietary fiber**, but also help maintain blood sugar stability and improve serotonin levels.
Dairy productsDairy products such as milk, yogurt, and cheese are rare in vitamin D** in addition to providing rich high-quality protein and calcium.
NutsIt can provide rich dietary fiber, and some nuts, such as walnuts, also contain a certain amount of N-3 series polyunsaturated fatty acids.
These are all high-quality foods**. It should be noted thatWith various types of food, a balanced intake of both physical and mental aspects can better improve depression.
At the same time, it is necessary to avoid or consume a small amount of high-sugar and high-fat foods such as fried foods, desserts and highly processed foods in the diet to avoid possible increases in the risk of depression.
It's not enough to just pay attention to your diet
However, we need to note that diet is only part of the equation that affects mood.
When we feel stressed, fearful, distressed, we need it tooExercise properly, good mental care, medications** (when needed), and adequate sleep to maintain physical and mental health, seeking comfort from many aspects, reducing stress, and breaking free from the shackles of depression.
If you have symptoms of depression, seek medical attentionand choose the right food for you under the guidance of your doctor. Enjoying the food itself can also make your mood more enjoyable and satisfying.