What are the foods that relieve depression

First of all, it must be clear that no food can directly cure depression. However, long-term consumption of foods rich in specific nutrients can indeed help stabilize mood and reduce the probability of depression. At present, the research evidence is relatively sufficient mainly in the categories of fatty sea fish, dark green leafy vegetables, fermented foods, and unprocessed nuts.

Many people may have heard of the sayings that "eating bananas can combat depression" and "drinking a cup of hot milk can eliminate emo". In fact, there are many exaggerated ingredients. For example, the tryptophan content in bananas is actually far lower than that of chicken breasts of the same weight. If you really need to eat bananas to supplement the amount that can affect serotonin levels, you would have to eat at least three or four kilograms at a time, which would fill your stomach first. Two years ago, I accompanied a friend for emotional management consultation. Among the adjustment plans given to her by the nutritionist were "eat salmon at least twice a week, a piece of palm size each time, drink a small box of plain yogurt without additives every day, and use flaxseed oil for cooking." At that time, she had just graduated and had difficulty finding a job. She lay in bed every day for more than a month. She didn't want to move in bed, and she couldn't even get excited about her favorite exhibition. After adjusting her diet and taking half-hour walks three times a week for almost three months, she said that the feeling of "having a piece of wet cotton in her heart" was much less. Of course, the role of exercise and mentality adjustment is not small, and it cannot be attributed entirely to food.

The Omega-3 unsaturated fatty acids in fatty sea fish are equivalent to the "lubricating oil" of the brain and can help regulate the secretion of serotonin and dopamine, neurotransmitters related to happiness. Many foreign controlled studies on depressed groups have also shown that daily intake of Omega- For people with enough 3, the range of mood swings will be much smaller. However, there are also opposite research conclusions. It is believed that for patients with moderate or above depression, the effect of supplementing Omega-3 is not much different from that of a placebo, so there is no need to deify it, just regard it as part of the daily diet.

Many people eat cakes and milk tea when they are in a bad mood. It is true that the sweet taste when they first enter the mouth will stimulate the brain to secrete dopamine, which will make them feel refreshed for about ten minutes. However, when blood sugar drops quickly, they will become more tired and irritable. Long-term high-sugar diet will disrupt the distribution of neurotransmitters. The secretion rhythm actually aggravates emotional problems. I used to stock up on milk chocolate when I was under great pressure when working on a project. As a result, I had insomnia the night after eating it and my mood was even lower the next day. Later, I switched to eating three almonds and a small handful of blueberries every afternoon when I was hungry, and my condition became much more stable.

Of course, I would like to remind everyone that diet therapy is only a means of auxiliary adjustment. If you have been unable to get motivated for more than two weeks in a row, have no interest in the things you used to like, and have obvious changes in sleep and appetite, do not rely on food to adjust. You must first seek evaluation from a professional psychologist or psychiatrist. In this intervention, food can only be used as an icing on the cake, not as a cure.