Diet is one of the powerful ways to improve and influence mood. People who love sweets, chocolates and coffee will feel that these foods can quickly change their mood and even their thinking in a few minutes. Although we vaguely know this, few people understand the pros and cons of diet on emotional health.
Generally speaking, the more obvious the immediate effect of the food you eat, the more likely it is to have a "rebound effect" later. For a simple example, a cup of espresso will quickly refresh the mind, speed up emotional response and thinking, and have a temporary comfort and stimulation effect on people. Unfortunately, after four to six hours, the rest is the opposite anxiety, tension, fatigue, muscle tension and even irritability. This is because caffeine works quickly, but it doesn't last.
There are countless foods in life, which have a great influence on our daily life, such as sweets, wine, sugar and so on. Everyone has experience. When you are restless or depressed, the sweeter the food (rich in monosaccharides) or alcohol (ethanol), they can quickly increase the serum tension in the brain, stabilize the nervous system and temporarily relieve anxiety; Unfortunately, it will "fall" deeper and more tired later, so improper diet is like drinking poison to quench thirst. If this method is abused again and again, the problem will not be solved, and in the end it will only become a big fat man and an alcoholic! Knowing that a healthy diet is the most convenient and effective way to cope with stress and depression. Everyone can do it by themselves, and learn it without seeing a doctor!
1, polysaccharide intake is sufficient.
Sugar can relieve stress and improve mood through the promotion of serotonin, but monosaccharide is absorbed too quickly and goes away too quickly. It is better to adopt polysaccharide diet as far as possible in carbohydrate intake, because they digest slowly and the process of raising serotonin is smoother, so they are ideal food sources.
Nowadays, many well-made foods lack polysaccharides, mainly monosaccharides, which are quite bad in high-pressure environment. In addition, polysaccharides, such as whole Gu Mi, barley, wheat, oats, melons and vegetables contain high-fiber polysaccharides, which are relatively healthy food sources.
2. protein
Many protein amino acids directly related to emotional stability are raw materials for making emotional hormones. For example, tryptamine can form serotonin and melatonin, and leucine can make growth hormone and thyroxine. These are all indispensable ingredients in physiology. For example, bananas, dairy products and turkeys are all foods rich in tryptamine, so people with depression should strengthen their intake.
3. Fat
High cholesterol is a risk factor for cardiovascular disease and stroke, but low cholesterol concentration is also one of the causes of depression, chronic fatigue syndrome and even mental abnormality, so it is necessary to maintain a normal cholesterol concentration (150 ~ 230 is the best).
In addition, fish oil (rich in EPA and DHA) is a good food source of unsaturated fatty acids, which has been proved to have health care effects on heart disease, hypertension, gastrointestinal cancer, psoriasis, rheumatoid arthritis and so on. In recent years, prospective studies have also pointed out that eating more fish oil can improve depression and anxiety. In addition, vegetable oil is also effective for depression because of its high GLA content.
4. Vitamins and minerals
Vitamins play an auxiliary role in the human body and are essential substances in all biochemical processes. Of course, they are very important, including vitamins A, β-carotene, vitamin C, D, E, K, B 1, B2, B3 (nicotinic acid), B6, B 12 and folic acid. In addition, calcium, chromium, magnesium, manganese, selenium and zinc can not be ignored. Female friends should also increase the proportion of calcium, phosphorus and iron to prevent postmenopausal osteoporosis and post-menopausal depression. Modern people may need a vitamin that suits them every day to supplement!
5. Water
Modern people spend countless hours and money on skin and hair, but seldom let their bodies enjoy the same treatment. If we don't wash our hands and take a bath, we will easily get sick. Similarly, if we don't clean the inside of our bodies, we will also get sick. More than 80% of the human body is water, and water is the basic environment for all organisms to operate. If you want to be happy and healthy, drink more water! Increase waste discharge and wash the body and mind.
Eating healthy and happy is something that everyone can do by himself, and diet adjustment is the best way to resist stress and depression. Don't ignore this well-known fact.
Everyone wants to take care of their emotions. Don't forget to pay attention to the big link of healthy eating. Be nice to yourself. Start with a healthy diet. Over time, you must be a healthy and happy person.