According to a new study conducted by the University of Manchester in the United Kingdom found that changing eating habits can help to improve depressive symptoms.
Depression is defined as a depression that lasts for a long time and affects every aspect of everyday life. According to the World Health Organization, there are currently about 300 million people worldwide suffering from depression. A Mild depression may not prevent you from living a normal life, but a low spirit can make everyday activities more challenging and less worthwhile. What is more serious is that depression can endanger life, make people feel helpless, even commit suicide, and lose the will and strength to survive.
Rob Hobson, head of nutrition at the UK Ministry of Health, and Dr. Aria, a clinical and behavioural psychologist, explained how diet really affects mental health. This situation is very complicated and has many different factors. Although making healthy eating and lifestyle choices will certainly not cure or prevent depression, the findings of a recent study at the University of Manchester have increased the weight of evidence that developing healthy habits may improve the disease. Symptoms.
More than 40 million people in the United States are fighting depression, while in the UK there are more than 2 million people, many of whom are clamoring for any new information that will help us cope with mental health problems. According to a recent study by researchers at the University of Manchester, simple dietary changes can actually improve the symptoms of depression. The study analyzed data from 16 clinical trials that examined the effects of dietary interventions on symptoms of depression and anxiety.
The study, which included data from nearly 46,000 people, found that even in people who did not diagnose depression, weight loss, increased nutrition, and weight loss all helped to improve mood and reduce depressive symptoms. The study also found that all types of dietary improvement have the same effect on mental health, suggesting that a highly specific or specialized diet is not necessary for the average person.
Specific dietary changes in the study included eating a nutritious diet rich in fiber and vegetables while reducing snacks and refined sugars, enough to avoid the potential negative effects of the so-called “junk food” diet. Exercise also plays a role, because they also show how the combination of dietary intervention and physical activity can make the symptoms of depression more improved.
The study also showed that women benefited more from these interventions than men. The researchers also said that it is necessary to determine how the benefits of a healthy diet to improve health are related to diseases such as depression, which may be the result of reducing obesity, inflammation or fatigue.
How easy is it to change eating habits for people with depression? If you have depression, the most effective way to change your diet or exercise is to start with a small step. First, make a meal of the day healthier. Maintaining a healthy diet by eating three balanced meals a day will ensure that you get all the key nutrients that help your body function properly. Prepare protein-rich foods and mix them with high-fiber carbohydrates (brown rice, pasta, bread or whole grains), plenty of vegetables, and stick to healthy fats in foods such as olive oil, nuts, seeds, and avocados.
Experts suggest that the following six things should be noted in the diet to help fight depression.
1. Rich in vitamin D
Vitamin D is mainly from the sun, and low levels of vitamin D are associated with a depression called seasonal affective disorder (SAD). Light therapy is recommended to help treat this condition, but you can increase your intake with some foods, such as oily fish, mushrooms and fortified foods, although you can’t get everything you need from your diet.
Studies have shown that most people have low levels of vitamin D during the winter, and the UK Public Health Organization recommends that we take additional steps to help fight the disease, such as eating more foods such as oily fish, mushrooms and fortified foods. food.
2. Maintain blood sugar balance
Low blood sugar levels can make you feel annoyed and unable to concentrate, so be sure to eat regularly and avoid eating. Choosing fiber-rich carbohydrates such as oatmeal, brown rice and buckwheat, as well as protein and healthy fats, will reduce the effects on blood sugar levels and maintain a feeling of fullness. Try to avoid sugary snacks and drinks, as these can cause blood sugar to rise rapidly, which may give you the initial stimuli, but it can cause a breakdown, making you feel tired and drowsy, because the body releases insulin and puts sugar from Excreted in the blood and into the cells.
3. Eat foods rich in magnesium
The human body has this mineral and has a relaxing effect. Women who are deficient in magnesium are shown to have mood disorders associated with premenstrual syndrome. Magnesium deficiency is uncommon, but low levels can cause anxiety and fatigue. You can ensure magnesium intake, including lots of foods such as dark green leafy vegetables, nuts (especially cashews), raw cocoa and dried fruits in your diet. Raw cocoa, cocoa powder and dark chocolate are not only good sources of magnesium, but also contain a compound called phenethylamine, which acts as a mild mood enhancer.
4. Make sure you have enough iron in your diet.
Iron is found in red meat, oily fish, beans, nuts, dark green vegetables and dried fruits. This mineral is involved in the production of red blood cells, which are responsible for carrying oxygen around the body. Iron deficiency is one of the most common nutritional problems in the world and can cause fatigue, fatigue and depression. Results from the National Diet and Nutrition Survey showed that 27% of women had a lower iron intake.
5. Eat oily fish
Fish such as salmon, mackerel and squid are rich in OMEGA-3 fatty acids, which play a particularly important role in brain development and function by contributing to the fluidity of the cell membrane, while low levels are associated with depression. Studies have shown that increasing the intake of these fats may also help alleviate the depressive symptoms of those diagnosed with depression. Try to include two oily fish in your diet each week.
6. Maintain good amino acid levels
Serotonin helps regulate mood and is produced in the brain by an essential amino acid called tryptophan. Tryptophan is found in foods such as poultry, seeds, bananas, oats and soybeans. Ingestion of tryptophan into the brain stimulates the release of insulin by eating carbohydrates. This hormone helps to reduce the level of other amino acids that compete with it, thereby transporting the carrier to the brain. Try eating a carbohydrate-rich food at night to help relax and encourage sleep.