Good Lifestyle

Depression is extremely Common and complex mental disorder With many potential causes - genetic, biological, environmental, behavioral and psychological - but a possible trigger can be something as benign as you eat. Scientific Research has linked certain foods with an increased risk of depression.

"It is not the science of rockets that a healthy diet is associated with good health, but we rarely discuss the importance of a healthy food for the brain in development, undoubtedly the most important organ of the body ", Said psychiatrist Uma Naidoo , MD, who founded the first nutritional psychiatry service in the United States in Massachusetts General Hospital in Boston. "The foods we consume have a great influence on our mental health and our cognitive function, due to the link between our intestine and our brain. These organs were intimately linked before our birth; they develop from the same exact cells in the embryo. "

Naidoo knows food; She is a professional chef and can make a healthy cheese macaroni to die (secret ingredient: cauliflower flagships). In addition, it is at the forefront of the relatively new field of nutritional psychiatry, as director of this service at Mass General. She is also a member of the faculty of the Harvard Medical School and author of the book It's your brain on food .

"Praised via the vagus nerve, which connects the nerve endings in our brain nerves, our track and our digestive minds are literally talking," explains Naidoo. "More than 90% of neurotransmitter serotonin receivers, which is responsible for mood and cognition, are located in the intestine, stressing how powerful this food connection is."

Eating habits rich in healthy and healthy foods are correlated with positive mental health, she says, while more processed diets, sweet foods are associated with symptoms of poor mental health, such as depression and anxiety . So make a favor to your mental health and keep away from the following foods, which may alleviate your mood, and can even make you depressed.

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Think about how your mood can suffer from a spoon spoon spoon in your mouth and swallowed. It is how much you get in a typical soda box. "The consumption of refined sugars found in sodas triggers blood sugar peaks that can cause significant mood and fatigue," explains Naidoo. And observation studies suggest an association between the consumption of sugary drinks and mood disorders.

A study analysis involving more than 37,000 cases of depression in the Journal of emotional disorders found that compared to people who did not drink soda, those who drank the equivalent of three cola cans daily could have a risk of 25% higher to develop depression.

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"Foods with low nutrients and highly processed, including savory meats, are often rich in nitrates and chemical additives which create inflammation both in our body and in the brain", explains Naidoo, "and inflammation In the brain is a common culprit of bad symptoms of mental health like anxiety. " AE0FCC31AE342FD3A1346EBB1F342FCB

In an experience, Johns Hopkins in Medicine researchers put rats with a diet with added nitrates and found that rodents had a hand -type hyperactivity after just a few weeks on the added diet. Other studies suggest a possible link between nitrates and mania in humans. Although this does not suggest cause and effect, a study of these same Johns Hopkins scientists noted The fact that people hospitalized for an episode of Mania were likely to have eaten nitrate meats than people with no history of serious psychiatric disorders.

"I encourage patients to limit foods with a high glycemic index, such as white bread and white rice," explains Naidoo. Refined grains like these have made their fibers remove and a large part of their nutrition. "These foods promote inflammation and negatively affect the health of the intestinal microbiome, which hinders effective communication between the intestine and the brain. And mental health suffers," she explains.

On the other hand, the consumption of whole grains rich in fibers improves control of blood sugar and can help prevent type 2 diabetes according to the Centers for disaster control and prevention , people with diabetes are two to three times more likely to suffer from depression than people without diabetes. Research suggests that whole grains such as oats, brown rice, 100% whole wheat and bulgur can help balance the levels of well-being feeling, stabilizing mood neurotransmitters, such as tyrosine and serotonin.

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Enjoying a hamburger and fries from time to time is unlikely to sink into clinical depression, but get into the habit of eating fast food can. Fried foods and fast food meals are often rich in salt, saturated fats, refined sugars and even trans fats, which can worsen anxiety and depression. A study, published in the journal Public health nutrition ,, revealed that people who regularly eat fast foods such as hamburgers, sausage and pizza are 51% more likely to develop depression than people who rarely eat or never eat fast food.

"A daily diet of Fast Foods essentially makes the bad intestine to prosper, which triggers inflammation," explains Naidoo. "Targeting this inflammation by nutrition becomes a means of improving symptoms of depression and anxiety, as well as preventing neurodegenerative diseases (such as dementia and Alzheimer's disease) and offers individuals tangible means to take the power over their mental health. "

What are the best ways to turn the trend against inflammation and the support of the intestine and brain health? Follow A Mediterranean style diet Rich in vegetables, fruits, olive oil, whole fish and grains, which has been linked to the drop in the risk of depression of depression, suggest Naidoo.