The functions of the human body work amazingly well regardless of how much we really take care of it. do There are different regulatory mechanisms in the body, which, for example, control the acidity of the stomach and other body fluids, play a role in regulating blood pressure, or regulate the amount of glucose that is allowed to enter the blood. When these mechanisms malfunction for any reason such as aging, disease, injury or diet and other factors related to lifestyle, their manifestations appear in the form of high blood pressure, diabetes, etc. In this article from the best nutritionist , we have addressed the issue of the impact of nutrition and depression on each other. Stay with us in the future.

nutrition and depression- Dr. Shadnoush- shadnoush.com

The importance of nutrition and depression

While many people understand the connection between nutrition and a physical illness, far fewer people are aware of the connection between nutrition and mental disorders such as depression. A relatively common dissociative disorder, depression is usually thought of as a severe emotional or biochemical disorder. Although nutrition can play a key role in both the onset and severity and duration of depression, including daily mood swings. These patterns can include skipping meals, low appetite, and craving sweets. During depression, some people eat more and some eat less than normal. In both cases, the more important issue is that depressed people do not prioritize food health. Fast foods and prepared foods are more pleasant for people in this situation. Because the chemicals in the brain that increase the feeling of freshness and health, namely tryptophan and serotonin, increase with the consumption of carbohydrate-rich foods. The precise effects of carbohydrates on mood and depression are not known exactly, and some people are more sensitive to the quantity and quality of carbohydrates. However, existing general guidelines generally indicate a preference for complex carbohydrates over refined types. Refined carbohydrates, primarily sugar and foods containing it, have quick but temporary effects in this regard. With the rapid disappearance of these effects, the person will seek to consume other foods to improve mood and energy levels.

Effects of nutrition and depression

Complex carbohydrates such as whole grains, breakfast cereals, breads, pasta, and fruits and vegetables can have milder but longer lasting effects. chemicals in the brain, mood and energy level.

  • Depression is also associated with the lack of certain vitamins such as B group vitamins, which play a role in the functioning of the nervous system. For example, low intake of vitamin B6, even before an obvious deficiency, can cause changes in mood by affecting the production of serotonin in the brain. Studies have shown that people with depression have low levels of vitamin B6 and serotonin. Many drugs, such as hormone therapy drugs, oral contraceptives, and anti-tuberculosis drugs, can interfere with the body's proper use of B6 and their reserves and create a marginal deficiency.
  • Other B vitamins can also contribute to mental health. Folic acid deficiency can cause personality changes and depression. Vitamin B12even in moderate deficiencies can lead to depression and memory disorders. These disorders can be prevented by using rich sources of these vitamins and paying attention to their adequate supply, especially with age.
  • In addition to vitamins, minerals such as calcium, iron, magnesium, selenium and zinc can also play a role in the development or prevention of depression, irritability and mood swings. Also, due to the abundance of omega-3 fatty acids in the brain, some researchers suggest that these fats can be effective against depression. These compounds are effective in regulating cell membranes, serotonin and dopamine levels, communication between brain cells, and brain glucose metabolism.

Finally, it should be said that nutrition affects depression in different ways, and supplying nutrients and foods needed by the body can be a step to deal with the above conditions; And with proper, balanced and sufficient nutrition, we will all be more prepared to face the daily challenges ahead.

For more reading: Bulimia

What effect does coffee have on depression?

Coffee is one of the most consumed beverages in the world and its role in mental health, especially depression, has been the focus of many studies. By stimulating the central nervous system, the caffeine in coffee can create a feeling of alertness, energy, and even a positive mood. Some studies have shown that people who consume coffee regularly and in moderation are less likely to suffer from depression. The reason for this could be the increase in the level of dopamine and serotonin in the brain, as well as the presence of many antioxidants in coffee. However, consuming too much coffee can backfire. Drinking large amounts of it may lead to insomnia, anxiety, palpitations and irritability; Factors that can aggravate depression. In addition, the dependence on caffeine and the feeling of fatigue after its effect wears off, may create a cycle of low mood and impatience.

Therefore, the best approach is a balanced use. For most people, two to three cups of coffee a day seems sufficient and safe. Consuming coffee in the early hours of the day and avoiding drinking it close to sleep can increase its benefits and reduce possible side effects. Finally, coffee can be part of a healthy lifestyle, as long as it is consumed along with a balanced diet and enough sleep.

What role do exercise and nutrition play in the treatment of depression?

Exercise and nutrition are two key factors in improving depression and promoting mental health. By increasing the release of endorphins and serotonin, regular physical activity helps to improve mood, reduce stress and increase energy. Even daily walking or light exercises can be effective in reducing depression symptoms and improve sleep quality and mental concentration. On the other hand, balanced nutrition plays an important role in brain function and mood regulation. Sufficient consumption of B vitamins, omega-3 fatty acids, iron and magnesium can help to balance the brain chemistry and reduce depression symptoms. On the other hand, high consumption of sugar and processed foods is associated with increased mood swings and mental fatigue.

Combining regular exercise with a healthy eating pattern not only reduces the symptoms of depression, but also strengthens a person's sense of control over life and self-confidence. Together, these two can be an effective basis for the complementary treatment of depression.

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