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Medical Video: Ways To Reduce Stress: Foods That Reduce Stress
What you eat can not only affect the health of your body, but also affect the ups and downs of your mood. For example, too much intake of sugar, bread, and pasta actually damages your mood - inversely proportional to what we believe so far.
"There is no type of food that is known to be effective against depression," said Marjorie Nolan Cohn, RD, CDN, national spokesperson for the Academy of Nutrition and Dietetics and author of The Belly Fat Fix and Overcoming Binge Eating For Dummies, reported from Medicine Net.
The best thing you can do is eat healthy, explained Crohn. A healthy and balanced diet as a whole, which provides all the essential nutrients for the body, can help a lot when someone is depressed.
Foods that must be consumed to overcome depression
Because what you eat affects your mood, you should aim at your daily food choices on the types of foods that function to improve your intestinal health. The reason is, the microorganisms that live in your stomach produce so many neuronal chemicals. Artificial bacteria, these good chemical compounds play a role in building moods and other nerve functions. So, balancing intestinal bacteria through the consumption of probiotics such as Lactobaccilli and Bifidobacteria helps improve mood.
For the sake of "eating for health", consume epigenetic foods that promote general body health, improve sleep quality, and improve your mood. For example, serotonin is a happiness hormone that can help you be more excited and sleep better. Eating foods like chickpeas, is rich in tryptophan, which is a pioneer of serotonin.
Balance your mood and prevent depression by also eating the following foods
1. Dark green leafy vegetables
According to a new study published in JAMA Psychiatry, severe depression has been linked to inflammation of the brain. Green vegetables are very important because they contain large amounts of vitamins A, C, E and K, as well as minerals and phytochemicals.
In addition, free radicals produced in our bodies contribute to cell damage, aging, and organ dysfunction. Studies show that the brain is very risky for free radical damage. Antioxidants such as beta carotene and vitamins C and E function to combat the effects of free radicals. Antioxidants have been proven to bind free radicals and take over the negative effects.
Although there is no way to stop free radicals completely, we can reduce their damaging effects on the body by eating antioxidant-rich foods as part of a healthy diet, for example by adding broccoli, spinach, asparagus, or kale to your daily diet. .
2. Walnuts
Walnuts are not only good for healthy snacks, but are also proven to maintain cognitive acuity thanks to their alpha-linolenic acid content. Alpha-linolenic acid is an essential omega-3 fatty acid that is useful for improving brain function and managing symptoms of depression.
Besides being rich in omega-3, walnuts also contain high selenium. Several studies have shown a link between selenium deficiency and depression. Several other additional studies also show that adequate selenium intake can reduce symptoms of depressive mood.
A number of polyphenols contained in walnuts are also proven to prevent memory loss. Reporting from Prevention, walnuts can even repair some signs of brain aging.
3. Avocados
Avocados contain healthy fats that your brain needs to function perfectly. Three quarters of the total calories of avocados come from fats, which are mostly monounsaturated fats in the form of oleic acid.
Enriched with glutathione, a substance that specifically blocks the absorption of certain fats in the intestine which causes oxidative damage, avocados also contain lutein, beta carotene, vitamin K, B vitamins (B9, B6, B5), vitamin C and E12 and more folate a lot compared to other fruits.
Avocados are generally also rich in protein (4 grams), higher than other fruits. High protein food sources are rich in the amino acid tryptophan, which can help increase serotonin production as a mood-regulating hormone. Try to include good protein sources, such as avocados, in your diet several times a day, especially when you need to clear your mind and increase your energy. But, don't forget to calculate the portion.
4. Give
Berries - strawberries, raspberries, black berries, blueberries - are one of the highest family of fruits that contain antioxidants, but blueberries are ranked first in this family. Blueberries are enriched by anthocyanin antioxidants that have been linked to cognitive acuity. In addition, blueberries, as well as other berries, are rich in vitamin C which is believed to be effective in fighting stress and lowering blood pressure.
In a study published in the Journal of Nutritional and Environmental Medicine, patients who had been given antioxidant care for two years had a depression score that was much lower than those treated with placebo.
5. Garlic and bombshell
Garlic is enriched with a number of powerful antioxidants. These chemicals neutralize free radicals and can reduce - even help prevent - some damage caused by free radicals, from time to time. One of them is allicin, which has been linked to prevention of heart disease, even the common cold. Because stress and depressive moods weaken the immune system, garlic needs to be included in your daily diet to strengthen your immune system.
Garlic and all other onion families (onions, shallots, leeks, chives / chives, leeks) have also been linked to a reduced risk of several types of cancer, especially cancers of the digestive tract. These vegetables also contain anti-inflammatory flavonoids that contribute to their anti-cancer properties.
6. Tomatoes
Tomatoes contain a lot of folic acid and alpha-lipoic acid. Both are good for dealing with depression. According to research published in the Journal of Psychiatry and Neuroscience, many studies have shown an increase in the incidence of folate deficiency in patients with depression. In most studies, about one third of depressed patients have folate deficiency.
Folic acid can prevent excess homocysteine - which limits the production of important neurotransmitters such as serotonin, dopamine, and norepinephrine - from formation in the body. Alpha-lipoic acid helps the body convert glucose into energy, and is therefore effective in stabilizing moods.
7. Apple
Like berries, apples are high in antioxidants which can help prevent and repair oxidative damage and inflammation at the cellular level. Apples are also enriched by soluble fiber which balances the ups and downs of blood sugar levels.
8. Tea
Although high in caffeine, green tea is also enriched by the amino acid theanine which can protect you from certain types of cancer and improve mental performance. Drink twice a day.
If green tea is not your favorite, try brewing warm chamomile tea before going to bed. In addition to its calming effects, chamomile has been shown to significantly reduce the risk of anxiety symptoms. Warm chamomile tea also helps you sleep better.
9. Chocolate
Chocolate has a variety of healthy antioxidants, and has been shown to have an undeniable link to mood swings - especially to overcome depression.
Dark chocolate, in particular, is known to lower blood pressure, adding to the sensation of calm within you. Dark chocolate is enriched by polyphenols and flavonols - two important antioxidants - which are more numerous than some fruit juices.
10. Mushrooms
There are two reasons why mushrooms are good for your mental health. First, the chemical compound that fights insulin, serves to help lower blood sugar levels and balance your mood.
Second, fungi are enriched by probiotics which support the ecosystem of good bacteria in the intestine. Because nerve cells in the intestine produce 80-90 percent of the body's serotonin, it is a wise step to always pay attention to our digestive health.
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