Today everyone knows food for has a vital role in maintaining mental health and physical health alike. Food, in addition it breaks our hunger, feeds us essential nutrients and provides a pleasant feeling of a good quality of life. Certain ways of eating specific foods can help us improve mood, maintaining a healthy function and aiding in depression, anxiety and mental health problems associated with mood disorders.
Dietary recommendations and their mental health benefit
Dietary recommendations for adults provide simple guidelines how to choose a healthy diet that works for the entire population and is relevant to people who experience mental health problems. Here are some examples of how these recommendations can benefit people suffering from depression or anxiety, in addition, of course, the physical health benefits.
Dietary recommendations for adults
Example of the mental health
Eat a variety of nutritious food
Increasing selection of foods can help in stimulating interest we have food when appetite was hurt. Appetite problems are a common symptom during depression and have many implications on mood and ability to cope with mental difficulties.
Eat plenty of vegetables, legumes and fruits
Green leafy vegetables, for example, are a particularly good source of folic acid. Are nutrients that can significantly enhance the effect of anti – depressants. This nutritional contribution can therefore shorten the duration of depression or anxiety and hasten recovery from mental health problems prevalence of these.
Eat many grains (bread, rice, pasta and breakfast cereals) is better whole grains.
Whole grains (which are also the core contains the germ), as well as fruits, vegetables and certain legumes, are “glycemic index” low. “Glycemic index” means low sugar is present in foods are absorbed slowly into the bloodstream. It stabilizes blood sugar levels and leads to mental and physical performance optimal. Stabilizing mood and preventing sharp fluctuations which are important condition treatment and recovery from depression and / or anxiety.
Consume low-fat beef, fish, chicken or vegetable alternatives
These foods are a source of supply of protein to the body. Proteins are composed of amino acids that are essential nutrients for repair and building of body cells. One of the essential amino acids (that the body can not produce them and must get them from food) is called tryptophan. Regular consumption of foods rich in protein ensures constant supply of tryptophan to the brain where it is used to make serotonin.
Serotonin is a brain chemical related to mood. Deficiency of serotonin can lead to depression and / or anxiety.
Oily fish such as tuna, mackerel, sardines and herring are an excellent source of Omega 3 fatty acids. Consumption of 500 mg of omega-3 a day is a good preventive measure for maintaining mental and physical health alike. 2-3 meals per week of oily fish or foods Mosrim Omega 3 (eggs, bread and milk) or dietary supplements of omega-3 will enable us to achieve this. has a significant correlation between a diet rich in omega-3 and low incidence of depression, anxiety and other mood problems.
Consume milk, yogurt, cheese or herbal alternatives. Selection should favor a reduced fat as possible.
Dairy foods are rich in nutrients that can be used as a tasty snack for people who experience decreased appetite and weight loss following depression or anxiety. Low-fat selection helpful to those trying to lose weight or maintain a healthy body weight. Milk is a good source of tryptophan. Drinking warm milk before going to bed can help sleep.
Drink lots of water
Drinking plenty of water can help concealing side effects of anti – Certain antidepressants, such as dry mouth and constipation. Drinking plenty of water can prevent dehydration. Been mild dehydration can affect mood and cause irritability and restlessness.
Limit saturated fat and moderate total fat intake.
This helps in keeping the body weight and promotes healthy metabolism and heart healthy.
Limit consumption of alcohol.
Heavy drinking can contribute to the emergence of depression or worsen existing depression because alcohol is a depressant. Even at moderate levels of consumption, alcohol interacts with anti – depressants and reduces their effectiveness.
Consume modest amounts of sugar or foods that contain added sugar.
Foods high in sugar are usually a good source of important nutrients and necessary.
Foods such as cakes, pastries and biscuits are rich in saturated fats typically raise blood cholesterol levels and increase weight gain. Sweetened sodas and have a high glycemic index and cause rapid increase in blood glucose levels. Rapid rise in blood sugar levels leading to accelerated decline of these levels leaves us with feelings of fatigue, exhaustion and low mood.
Limit consumption of caffeine
Avoiding caffeine is a wise move for people who experience anxiety. Caffeine, especially those who are sensitive to it, increases anxiety and insomnia contributes. Coffee, tea, energy drinks and cola drinks contain caffeine, as well as cocoa and chocolate in lower doses. Those who experience anxiety is desirable to limit the intake of caffeine equivalent of two cups of coffee or 4-5 cups of tea.