What to eat to treat depression
In modern fast-paced life, mood swings, excessive stress, and poor mood have become common problems for many people. Long-term emotional distress not only affects mental health, but may also cause physical discomfort. Emotional problems can be alleviated to a certain extent through dietary adjustments. This article will combine the hot topics and hot content on the Internet in the past 10 days to sort out a diet plan for you when you are not feeling well.
1. Common manifestations of emotional depression
Emotional depression usually manifests as depression, irritability, anxiety, insomnia, loss of appetite, etc. Traditional Chinese medicine believes that poor emotions are closely related to stagnation of liver qi and deficiency of heart and spleen, and a reasonable diet can help soothe the liver and relieve stagnation, soothe the mind and nourish the heart.
2. Recommended foods for relieving poor mood
| food category | Recommended food | effect |
|---|---|---|
| Soothing liver and relieving depression | Rose, bergamot, tangerine, celery | Relieve liver qi stagnation and soothe mood |
| Soothe the mind and nourish the mind | Lily, lotus seeds, red dates, longan | Calming the mind and improving sleep |
| Rich in Omega-3 types | Deep-sea fish (salmon, cod), flax seeds, walnuts | Regulates brain neurotransmitters and relieves anxiety |
| Rich in B vitamins | Whole grains, green leafy vegetables, eggs, milk | Stabilize mood and reduce fatigue |
| fermented foods | Yogurt, kimchi, natto | Improve intestinal flora and indirectly regulate mood |
3. Emotional conditioning recipes in hot topics
Recently, there has been a lot of discussion about “emotional eating” on social platforms. Here are two simple and easy recipes recommended by netizens:
| Recipe name | Ingredients | Preparation method | effect |
|---|---|---|---|
| rose red date tea | 5 dried roses, 3 red dates, appropriate amount of rock sugar | Put the roses and red dates into a cup, brew with boiling water, and add rock sugar to taste | Soothes the liver and relieves depression, nourishes the blood and nourishes the skin |
| Lily lotus seed porridge | 20 grams of lily, 15 grams of lotus seeds, 50 grams of rice | Boil lily, lotus seeds and rice together until soft. | Calming the nerves, aiding sleep, and relieving anxiety |
4. Precautions for dietary conditioning
1.Avoid foods high in sugar and fat: Although sweets can temporarily enhance your mood, long-term intake may aggravate mood swings.
2.Moderate caffeine intake: Excessive caffeine may worsen anxiety and insomnia.
3.regular diet: Avoid overeating or excessive dieting and keep blood sugar stable to help stabilize your mood.
4.Combined with other adjustment methods: Dietary conditioning needs to be combined with appropriate exercise, good sleep and psychological counseling.
5. Recent popular research on emotional eating
According to recent scientific research reports and health self-media content, the following findings are worthy of attention:
| research topic | Main findings | Source |
|---|---|---|
| Gut flora and mood | Specific probiotic strains may help relieve mild depression and anxiety | Recent reports in the sub-journal of "Nature" |
| Mediterranean diet and mental health | People who adhere to a Mediterranean diet have lower rates of depression | American Psychological Association Annual Meeting |
| Antidepressant effects of curcumin | Curcumin may have antidepressant properties, especially for mild depression | 《Journal of Affective Disorders》 |
Conclusion
When we are emotionally depressed, reasonable dietary choices can be an effective tool for managing our emotions. By consuming foods that soothe the liver, relieve depression, soothe the mind and nourish the heart, combined with a healthy lifestyle, we can help us better cope with mood swings. Remember, if emotional problems persist or worsen, it is recommended to seek professional help promptly.
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