Eat well and say goodbye to the blue storm

The occurrence of depression symptoms actually has a lot to do with food! Depending on the diagnostic definition of depression, depression may at least include physical symptoms such as sleep changes, appetite changes, and feeling tired almost every day.

The right foods can help relieve low moods and prevent depression symptoms from getting worse.

Huang Yunzhen, a nutritionist at the Department of Nutrition at the Songde Branch of Taipei Municipal United Hospital, said that from many perspectives, depression is a feeling of being sick all over and feeling inexplicably helpless, but there is no obvious and definite cause. Therefore, many physical discomforts are indeed caused by low mood, which leads to the delay of the golden period of medical diagnosis.

Huang Yunzhen pointed out that the more you eat some foods, the more depressed you will feel. These are the so-called "blood pressure-raising foods", including high-salt, high-oil, high-sugar foods, as well as alcohol and caffeinated beverages. From a physiological perspective, there are so-called neurotransmitters in the human brain, including norepinephrine, dopamine, serotonin, and endorphins. The secretion of these substances will affect the body's emotional regulation. If the secretion of these neurotransmitters is abnormal, it may cause depression symptoms.

Current research in the field of psychiatry has shown that once the secretion of serotonin or norepinephrine is too low, depressive symptoms are likely to occur. These neurotransmitters are closely related to mood changes. Studies have shown that regular exercise can promote the secretion of endorphins. If combined with sunbathing and basking in the sun, it can synthesize vitamin D, help absorb calcium in the body and relieve stress.

Studies have shown that the nutrients in many foods are related to biochemical metabolic changes in the body, thereby achieving the effect of relieving stress and relaxing the mood. When you are in a "high-stress" environment for a long time, coupled with a chaotic lifestyle and unbalanced diet, the number of T cells and macrophages in the body will decrease, and the immunity will also decrease.

Huang Yunzhen provides the following foods for reference by the public, such as bananas rich in tryptophan and vitamin B6, and fruits rich in vitamin C such as citrus, oranges, guava, tomatoes, kiwis, and grapefruits; there are also foods rich in calcium such as milk, dried fish, yogurt, tofu, broccoli, kale, as well as nuts such as walnuts, cashews, pine nuts, almonds, and foods rich in B vitamins such as germ rice, brown rice, whole wheat bread, yeast, dark vegetables, whole grains, etc.

Huang Yunzhen said that only by eating three meals a day, in a balanced amount, can each cell organ function normally, the nutrients eaten be fully utilized by the body, and the spirit and mood will naturally be good. Combined with a regular schedule and moderate exercise, learning to release stress, allowing emotions to be expressed, and at the same time increasing resistance, is the best way to fight depression.

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