After a bad day, do you find yourself in front of the television, finishing a huge jar and still feeling the need to eat, taking out your stress on food?
According to a study published in the International Journal of Obesity in 2005, obesity-depression and diet factors A relationship was found between . What we eat can affect our risk of depression, and dietary changes can potentially improve our mental health.
If you show the symptoms above, how about changing your diet in 8 steps?
1- SKIPPING MEAL
strong>Regular meal consumption balances our blood sugar level and prevents low mood during the day. Determine the frequency of snacks outside of the 3 main meals according to your body's needs and lifestyle and keep your blood sugar balanced.
2- STAY AWAY FROM FOODS WITH SUGAR AND WHITE FLOUR
According to a study published in Brain, Behavior, and Immunity, sugar-sweetened soft drinks, refined grains (made with white flour) It has been determined that there is an increased risk of depression in individuals eating foods (any food). Therefore, limit the consumption of foods containing sugar and white flour.
FOODS RICH FROM VITAMIN 3-D
2011 According to a study published in the American Journal of Clinical Nutrition, women who consume foods rich in vitamin D are more likely than women who consume foods low in vitamin D; It has been determined that they experience less risk of depression. Therefore, make room in your diet for foods such as eggs, salmon, mackerel, cheese and cow's milk.
4- FISH 2 DAYS A WEEK
Studies have proven that there is an inverse relationship between Omega 3 and depression. The best source of Omega 3 is fish. Consuming fish 2 days a week minimizes your risk of depression. If you cannot consume fish, focus on purslane, flax seeds and walnuts in your diet.
5-CHOCOLATE
Chocolate contains psychoactive chemicals such as andamines, which stimulate the brain and result in a good mood. Consume 1 or 2 squares of dark chocolate a day. Remember, too much causes weight gain.
6- EAT RICH IN TRYPTOPHAN
Tryptophan is the precursor of serotonin and is rich in protein. Serotonin plays a role in quality sleep and preventing depression. Add peanuts, cheese, chicken, milk, pumpkin seeds, sesame seeds, turkey to your diet.
FEED 7-FIBER
Did you know that serotonin is produced in the intestines instead of the brain? Serotonin is produced in the intestines and happiness begins in the intestines. If you want to be happy, eat fiber-rich foods (whole grains, fruits and vegetables).
8- STAY AWAY FROM CAFFEINE
Caffeine is a stimulant, it instantly elevates the mood, gives a quick burst of energy and instantly lowers the mood. Limit your caffeine intake for a quality sleep and a happy life.
Read: 0
