"Emotional illness" is more likely to occur in spring. M kinds of diets can prevent you from getting it

Don't let your health be hijacked by your emotions

Depression is one of the more common negative emotions. It not only manifests as a significantly low mood and a loss of interest in activities that are usually enjoyable, but also causes changes in the function of the central nervous system, significantly reducing the secretion of digestive juices, making it difficult to feel hungry, and the amount of food consumed is reduced by 1/3 to 1/2 than usual, but the body consumes 1 to 2 times more oxygen and nutrients than usual. Over time, it leads to nutrient deficiencies, poor mental and physical strength, and imbalanced blood sugar levels, which affect nutritional status. So, how can we choose food wisely and supplement nutrients in a targeted manner to improve nerve function and eliminate negative emotions?

Diet is the best way to regulate your mood

Nutritionists have known for years that our moods are closely linked to the production and use of certain brain chemicals, and they have also identified many natural chemicals in foods that can change the way we experience the world. Food affects the function of nerve transmission by changing the way brain cells work, which opens the door to brain cells, allowing other mood-affecting chemicals to enter and transform us into healthy and happy emotions.

Food has three main chemical components: carbohydrates, proteins and fats, and they have different effects on people's moods. While carbohydrates have little effect on clinically severe depression, they appear to help combat the "blue" moods that people may experience on a daily basis. The reason is simple: the human body uses carbohydrates to produce serotonin, a key regulator of mood in the brain.

There is an amino acid called tyrosine in protein, which can promote the synthesis of norepinephrine and dopamine in the brain. These two chemicals can relieve mental stress and improve memory and comprehension. Therefore, you can eat more protein-rich fish and meat during the exam period. To date, there is no scientific evidence that fat has any effect on short-term mood. However, a high-fat diet may have long-term effects on a person's mental state. Many obese people say they get "drunk" on food when they eat, as people sometimes fall into a state of depression or even coma due to high-fat foods.

N kinds of nutrients help you get rid of negative energy

Calcium is a good choice for boosting spirits and relaxing nerves

I believe many people know that calcium is an essential nutrient for the healthy growth of bones and teeth, but have you ever thought that although 99% of the body's calcium is found in the bones, it turns out that calcium also regulates the heartbeat, helps relax nerves, and maintains normal nerve function. Calcium is actually like a tranquilizer in our body. Helps stimulate nerve signal transmission.

If a person lacks calcium, he or she will easily become nervous because the fatigue and stress caused by work cannot be relieved. It is certainly difficult for the person to let go and feel relaxed and happy. Not only will the temper become more and more irritable, but even the muscles will become very tense. However, if too much calcium is absorbed, the nervous system will be too relaxed and you will become drowsy. Therefore, in daily life, we should eat a moderate amount of foods rich in calcium such as milk, eggs, meat, dark green vegetables, etc.

Improve depression: Magnesium

People's emotions always have ups and downs. If you are in a bad mood, I believe that magnesium, which can improve low moods, can help you. Magnesium is very important for the human nervous system and maintaining normal muscle function. It can also promote the body's metabolism to produce protein, thereby relieving tension and unpleasant emotions and making people feel cheerful. In addition, magnesium is an essential mineral for humans to resist pain and can promote the health of the heart, lungs and blood vessels. If you want to increase the absorption of magnesium and be a relaxed and happy person, you might as well eat natural foods rich in magnesium such as grapefruit, lemon, almonds, apples, etc. in your daily life.

Zinc, the brain's supervisor

Studies have shown that zinc is very important for the functioning of the human brain. It can maintain the normal functions of cells and enzymes in the human body, help produce proteins that can stabilize emotions, and effectively shorten the healing time of wounds inside and outside the body. If you want to improve your mental state, keep a clear mind at all times, and not feel unhappy due to mental stress, you can eat more zinc-containing foods such as skim milk, eggs, brewer's yeast, lean pork, wheat germ, oysters, bananas, etc. to balance the various activities of the human body.

Natural stress relievers: B vitamins

When we are unhappy or stressed, our bodies use up nutrients especially quickly. If you don’t want to be in a state of unhappiness and difficulty expressing your emotions all the time, B vitamins are essential nutrients for you, because B vitamins can keep a substance called “serotonin” in the brain in a balanced state, which helps stabilize our emotions and nervous system.

In addition, B vitamins can also help the body produce carbohydrates that can boost spirits during the metabolism process, so that even when faced with sad things, your mood will not easily fluctuate. Natural foods that make you happy. Research reports from the international medical community show that some natural foods can make people happy and healthy because they contain anti-depressant substances! Check out what foods can make you happy.

To prevent low blood pressure: protein

Studies have shown that low blood pressure is closely related to depression tendencies, and low protein is directly related to low blood pressure. If you feel tired and want to cheer up, you can eat foods rich in protein. Protein can "replenish" nutrition to the brain, giving it quick reaction and decisiveness, so you should consume more foods rich in high-quality protein. One type of high-protein food is animal protein, such as milk, meat, poultry, eggs, fish, shrimp, etc.; another type is plant protein, such as beans and soy products.

Delivering a happy message: Omega-3 fatty acids

Researchers at the University of Pittsburgh found that people with lower levels of omega-3 fatty acids in their blood tend to be more impulsive and more negative about the future. In addition to preventing depression and ADHD, some scholars believe that it can increase the secretion of serotonin by blocking nerve conduction pathways. You should know that serotonin is like a "happy messenger" in the body, constantly delivering happy messages to the nerves, making your mood calm and happy.

The best way to supplement omega-3 fatty acids is to eat some fatter marine fish, such as silver carp, tuna, herring, herring, etc. If residents in inland areas eat less marine fish, they can eat some walnuts, melon seeds, etc. every day. These nuts are rich in dietary fiber, antioxidants and a variety of unsaturated fatty acids. At the same time, the B vitamins in nuts can also promote the conversion of omega-3 fatty acids into DHA. DHA is the fatty acid with the highest content in brain tissue, and its importance is self-evident. So, a small handful of pistachios can be a great way to relieve tension.

Tryptophan is also an important element of happiness. Once the tryptophan level in human blood decreases, it will cause negative emotions such as depression, self-blame, and anger. Canadian researchers have also found that taking 3 grams of tryptophan per day can enhance a person's self-confidence.

The tryptophan content in general food protein is low, usually less than 2%. Therefore, in addition to choosing protein-rich foods, we should also eat more foods high in tryptophan, such as sea crabs, tofu skin, meat floss, black sesame, etc. Special attention should be paid to the light white, watery whey on the edge of the cheese barrel when making cheese. The whey powder made from it is almost the food with the highest tryptophan content. Eating two or three spoonfuls before going to bed can help calm our uneasy emotions and make you more energetic to face the challenges of the next day.

Helping to "produce" anti-inhibitory antibodies: folic acid

Isn't folic acid, an antidepressant, an essential nutrient for those preparing for pregnancy? Yes, it is. However, in addition to its well-known role in preventing birth defects, it also has the function of improving mood. This is because folic acid can help the human body synthesize SAM-E, a natural antidepressant, which increases the level of serotonin in the brain and effectively fights depression.

Natural folic acid is mainly found in green leafy vegetables such as spinach, lettuce, rapeseed, bananas and animal liver. Every 100 grams of spinach contains 347 micrograms of folic acid, and every 100 grams of pork liver contains 336 micrograms of folic acid. Therefore, when you are depressed, you might as well have a vegetable salad and taste a sweet banana. However, folic acid can be easily oxidized when exposed to sunlight or heated, with a loss rate of up to 50-90%. Therefore, the cooking temperature of green vegetables should not be too high.

Fueling the body with sugar

Many people have this experience: when you are in a bad mood, a piece of dessert or a cup of sweet milk tea is enough to greatly improve your mood. Indeed, humans have an innate love for sugar, as evidenced by the fact that our brains use glucose as their only source of energy. Low blood sugar not only makes people feel full of energy, but also promotes the release of serotonin, making people feel happy.

Whether it is your favorite ice cream or the melt-in-your-mouth mango mousse, they can help you find the sweet feeling. However, sugar is sometimes like a double-edged sword, which can easily cause problems such as obesity and premature aging. How can we supplement sugar without sacrificing our health? In fact, it is not difficult. Just reduce the intake of refined sugars and choose more "natural sugars" or complex carbohydrates, such as honey, sugar-rich fruits, etc.