[Video version] Anxiety and depression are soaring, "happy hormones" are here to help! Nutritionist: Vitamin D and Omega-3 help regulate mood

With the continuous confirmation of local cases of COVID-19, "staying at home" and reducing going out are the best preventive measures. However, if you cannot go out for a long time, it is inevitable that you will be stressed, anxious, and depressed. What should you do if you are under a lot of pressure if you isolate yourself and go out less due to the epidemic? Nutritionists say that people may wish to consume more "happy hormones" to help regulate their emotions, such as tryptophan, calcium, magnesium, B vitamins, vitamin D, Omega-3 fatty acids and other good foods, which can help relieve tension and reduce anxiety and depression.

Serotonin, the "happy hormone", helps regulate mood and sleep

Nutritionist Pan Fu-zi from Beitou Health Management Hospital said that nutrients in certain foods can help reduce anxiety. Diet is not only related to physical health, but also has a great impact on emotional and mental health. If the raw materials for synthesizing serotonin are lacking due to unbalanced dietary nutrition intake, it may affect brain function and hormone metabolism. Serotonin, known as the "happy hormone," is a neurotransmitter responsible for controlling emotions and sleep. Therefore, it is very important to consume more raw materials that help synthesize serotonin and nutrients with nerve repair functions.

Nutritionist Pan Fuzi said that there are several nutrients that people can take more to help regulate their mood, such as tryptophan, calcium, magnesium, B vitamins, vitamin D, omega-3 fatty acids, etc.:

1. Tryptophan:

Tryptophan is the raw material for making serotonin, and tryptophan can be obtained from protein-rich foods. Protein will be broken down into tryptophan in the body, which helps regulate mood and relieve anxiety. For example: fish, meat, eggs, milk, soybeans, etc.

2. Calcium:

In most people's minds, calcium is connected to the human body's muscles and bones. However, insufficient calcium intake may also affect the maintenance of normal nerve sensitivity, which may cause mood swings, irritability, insomnia, etc. Nutritionist Pan Fuzi reminds us that according to the results of the 2013 "National Nutrition and Health Status Change Survey", more than 90% of Chinese people's calcium intake is generally insufficient. The National Health and Family Planning Commission recommends that adults should consume 1,000 mg of calcium a day. High-calcium foods include cheese, black sesame seeds, dried fish, dried shrimp, traditional tofu, dried tofu, seaweed and dark green vegetables.

3. Magnesium:

In addition to helping nerve conduction and muscle function, magnesium also helps stabilize heart rate and blood sugar, and assists in bone building and mineralization. However, the human body cannot produce magnesium on its own and must obtain it from food. Dark chocolate, bananas, dark green vegetables, nuts, wheat germ and other foods are rich in magnesium.

4. Vitamin B group:

Vitamin B1, B6 and B12 in the B vitamins are all related to the normal functioning of brain nerves. Brown rice, potatoes, beans, corn, lean meat, milk, clams and dark green vegetables are all foods rich in B vitamins. Nutritionist Pan Fuzi also reminds that modern people consume more refined starch (bread, rice, pasta) and less vegetables, and are prone to lack of adequate intake of B vitamins.

5. Vitamin D:

In addition to helping strengthen muscles and bones, recent studies have also found that vitamin D is related to functions such as immune and nervous system regulation. Vitamin D deficiency may cause emotional anxiety, depression and other conditions. In addition to promoting the production of vitamin D in the human body through sunlight, vitamin D can also be obtained from natural foods such as mackerel, salmon, dried mushrooms (sun-dried), eggs, or nutritional supplements containing vitamin D.

6. Omega-3 fatty acids:

Omega-3 fatty acids have many benefits, including anti-inflammatory and brain health-maintaining functions. In recent years, studies have also shown that they can prevent depression. Small and medium-sized fish (mackerel, saury, etc.), flax seeds, chia seeds, walnuts, etc. are rich in Omega-3 fatty acids.

Finally, nutritionist Pan Fuzi reminded that remote work at home will reduce a lot of physical activities, so don’t forget to stretch your muscles and exercise regularly while you are at home for epidemic prevention. When exercising, the human body can stabilize the nervous system and secrete happy hormones such as endorphins and serotonin, which can reduce stress, tension and anxiety and improve sleep quality. When consuming good food, remember to control your food portions and take your body shape into consideration to avoid the alternative disaster of obesity in the future.