Antidepressant products: a diet for a good mood, proper nutrition, allowed and prohibited foods, cooking rules, recipes and mandatory medical supervision

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Mood depends not only on he alth and external circumstances, but also on the functioning of the endocrine glands: the pineal gland and the hypothalamus. The hormones produced by them contribute to the regulation of sleep, the state of the immune system, emotional mood and stamina in stressful situations. A special place in this situation is occupied by neurotransmitters - a group of chemicals in the main brain, which are entrusted with the task of transmitting information between neurons. They are synthesized thanks to amino acids. For their formation, care should be taken to ensure the constant supply of certain nutrients. The best-known neurotransmitters are serotonin, dopamine, norepinephrine, acetylcholine, and gamma-aminobutyric acid.

Eating against depression: how is it possible?

As the old proverb says, "We are what we eat." Although many take her lightly, she is very truthful. Our nutrition can have a significant impact on behavior, thinking, reaction speed. Take, for example, omega polyunsaturated fatty acids (3 and 6). Without them, a person will feel tired, overwhelmed, unmotivated, will not want to do anything. Of course, such a situation will not arise immediately, but only after months, but, nevertheless, there is nothing pleasant in it.

But first, let's look at the mechanism of influence. From the list listed at the very beginning of the list, serotonin and dopamine have the greatest influence on human mood. And they should also be guided by the selection of food. Fortunately, if you ensure the supply of everything necessary for their synthesis, then there should be no problems with other hormones.

What is dopamine?

This hormone contributes to the feeling of pleasure in those cases when we perform pleasant actions for us. Examples include eating, listening to music, playing sports. It is thanks to him that people are motivated and feel satisfied. By the way, thanks to narcotic substances like alcohol, heroin, opiates, cocaine and nicotine, dopamine levels increase. Therefore, a fairly popular opinion is the assertion that it is precisely the deficiency of this substance that is behind harmful addictions.

Decrease in dopamine entails a deterioration in memory, leads to a decrease in concentration, a drop in vitality (alsoknown as vital activity). Also, the lack of dopamine turns into a loss of initiative (I want to sit and dream). A severe deficiency in general can lead to an inability to take action. But it must be remembered that its excess causes hedonic behavior.

What is serotonin?

This hormone is synthesized from tryptophan (a dietary amino acid). It is on him that the regulation of mood, the ability to suppress feelings of anxiety, as well as appetite and libido depend. If there is a deficiency of this substance, then it turns into social disorders, phobias, sleep disorders, memory, endocrine and cardiovascular functions. Also, low serotonin levels lead to anxiety, depressed mood, migraines, decreased energy, sleep disorders, manic or obsessive states, feelings of irritation and tension, awakens cravings for sweets, memory impairment, concentration, aggressive and angry behavior, slows down the movement of muscles and speech.

In addition, its deficiency contributes to the emergence of alcoholism. The fact is that alcohols allow you to briefly increase its level. Although in the long term they lower it. In excess, the hormone causes calm and leads to a decrease in sexual arousal, promotes feelings of well-being and bliss. But its extremely high level is dangerous. But, fortunately, it is impossible to achieve such a situation only by eating food - only with abuseantidepressants.

What are he althy foods?

Antidepressant food is a fairly common and easy way to normalize your condition (if the situation is not absolutely critical). It should be borne in mind that it does not contain the necessary hormones. With food, you can get only the chemical elements necessary for their synthesis. The minimum program is products containing tryptophan, tyrosine, phenylalanine, vitamins and zinc. Meat, eggs, cheese, bananas, milk, yogurt, oily fish, nuts (preferably walnuts), cereals, soy, beets help against stress and depression in the long term. For the necessary chemical reactions to take place, it is necessary to take care of the presence of folic acid and iron. Here are some antidepressant products to consider serving first.

In addition to them, it is necessary to take into account individual specific points. So, for example, estrogens (female sex hormones) lower the amount of serotonin. Because of this, during the premenstrual period, some experience mood swings. In menopause, this leads to significant problems. Therefore, during these periods, a special bet should be made on he althy nutrition. Additionally, good lighting and moderate exercise help improve the situation.

What to eat?

The list of antidepressant products includes:

• fish;
• seaweed;
• meat and low-fat dairy products;
• fruit;
• bitter chocolate;
• vegetables;
• med.

It is worth noting again that the recommended products do not contain these neurotransmitters. They are produced by the human body. Let's take a closer look at this list:

1. Fatty fish. First of all, herring, sardines, mackerel, salmon, salmon, cod. They are rich in omega-3 fatty acids that regulate serotonin metabolism. It can also be found in nuts, seeds, avocados, unrefined vegetable oil. It is enough to eat two hundred grams of oily fish twice a week and the body will be provided with everything it needs.
2. Meat and low-fat dairy products. They are the leading sources of substances that stimulate the synthesis of tryptophan and tyrosine, as well as B vitamins. It is better to eat chicken, turkey, lean pork and veal, egg proteins. This group of products can improve mood and prevent the development of depression.
3. Seaweed. It may be disgusting to many, but if we consider the best antidepressant products, then it will not be possible to ignore it. Seaweed boasts that it is rich in B vitamins, on which the work of the adrenal glands depends. But they are responsible for the production of adrenaline, the lack of which causes chronic fatigue. Also, the product is the best source of organic iodine, as well as many other trace elements that allow you to normalize the functioning of the thyroid gland. But it also affects our mood. It is better to use not pickled, butdried product. In addition, it can be prepared at home or ground in a coffee grinder to use as a seasoning and s alt substitute.

Continuing the list…

Antidepressant products that need to be mentioned are:

1. Fruits, especially bananas. They contain tryptophan and vitamin B6. In addition, bananas also contain the alkaloid harman, which contains the so-called drug of happiness - mescaline. It allows you to induce a feeling of euphoria. To support strength, it is recommended to eat one banana in the form of mashed potatoes, that is, mashed and filled with boiling water.
2. Bitter chocolate. It is made from cocoa beans, which contain phenylethylamine. It promotes the production of endorphins. These substances improve mood. In addition, they contain magnesium, which helps relieve stress.
3. Buckwheat and oatmeal. They are rich in tryptophan. In addition, they also contain complex carbohydrates. Slowly absorbed, they ensure the normalization of blood sugar levels and contribute to the regulation of insulin concentration. Why is it needed? The fact is that it is insulin that transports tryptophan to the brain, in which it is already processed into serotonin.
4. Vegetables. Particular attention should be paid to leafy greens, tomatoes, chili peppers, garlic, broccoli, beets, cauliflower and celery. They provide the body with many vitamins and minerals. Beets contain betaine, a vinamine-like compound that has a significant effect onon the hormonal status of a person. The capsaicin in chili peppers irritates our brain and stimulates the brain to produce endorphins. In addition, garlic should also be mentioned - it contains a lot of chromium, which has a strong regulatory effect on the formation of serotonin. Also useful are tomatoes, which are real stores of nutrients.
5. Honey. Unlike sugar, it contains B vitamins, folic acid, iron, chromium, manganese and about 180 other biologically active compounds that increase energy and promote the production of the necessary hormones.

What to cook?

As you can see, it is not necessary to use synthetic antidepressants. Food products with the right selection of the menu can successfully normalize the position of the body. But to feel it, you should build the right diet. What should the correct menu look like? Something like this:

1. Breakfast. Oatmeal with raisins, nuts, dried apricots, a cup of cocoa, sprouted and washed grains.
2. Second breakfast. A cup of green tea, 2-3 cups of dark chocolate, oatmeal or rye bread, an orange.
3. Lunch. Vegetable soup, garnished with buckwheat or brown rice, a piece of fish or chicken, tomato (or bell pepper) salad with vegetable oil, chili, green tea or mineral water, rye bread.
4. Snack. Nuts, dates, raisins, chocolate chip cookies, yogurt.
5. Dinner. Cheese or cheese, juice or kefir plus vegetable stew of stewed asparagus, peppers, kohlrabi, tomatoes, celery root and greens. You can also drink hot cocoa before bed. howan alternative is a glass of milk with honey.

But this is not the only correct option that cannot be deviated from. You can use buckwheat, risk, soups from them, just raw vegetables. If there is imagination, then there should be no problems with the possibilities and options for execution. Separately, it is worth highlighting the use of herbal preparations that affect the mood. Medicinal plants that have a sedative effect on a person can reduce emotional stress. And it deserves a closer look.

Drinking from herbs and the effect on the sense of smell

Foods against depression don't always have to be in the form of food. The best example of the veracity of such a statement is herbal decoctions. What opportunities does Mother Nature offer us? If a person is stressed, then oregano, lemon balm, hops, St. John's wort, as well as valerian leaves and root are used.

In conditions when the moment is lost and apathy and depression have developed, the approach must be changed. In such cases, it is useful to brew teas from wild rose, St. John's wort, strawberry leaves, raspberries, currants, mint and oregano. In this case, it is necessary to let the drink brew for two hours. This soothing tea will help you relax. The combination of St. John's wort with valerian is also effective. It is worth using them for at least one week, completely replacing regular tea. So you can feel a noticeable improvement in your emotional state.

Also interesting infusion of mint and hop cones. It acts like synthetic tranquilizers. But it does not cause such effects andquite safe for human he alth. To prepare it, mix mint and hop cones in equal proportions and steam the mixture with a glass of boiling water. Wait half an hour, strain and ready to eat. You can optionally add a spoonful of honey or a slice of lemon.

To normalize sleep and relieve mental stress, you can make a herbal pillow. For her, it is necessary to prepare the following collection: lemon balm, oregano, lavender, hop cones. All these herbs fill a pillow made of linen or cotton fabric. The finished product is placed at the head of the pillow.

As you can see, relying solely on natural antidepressants in products is not necessary. You can pay attention to aromatic essential oils. Ylang Ylang will help to relax and relieve tension, cedar and lavender help to cope with fears and anxiety. So there are natural antidepressants in foods, herbs, and more. The main thing is to look for and wisely approach the solution of tasks.

General cooking rules and recipes

The peculiarity of the products in question is that they can often be consumed raw. For example, tomatoes are easy enough to wash and you can already eat them. But for greater convenience, it is recommended to cut them. But in relation to some products (for example, iron-rich buckwheat), eating raw can be problematic. In this case, the food must be cooked. This is an important point! The fact is that cooked foods are usually he althier than fried foods. This also applies to those that are antidepressants. Let'sLet's look at some simple and quick recipes:

1. Oatmeal. Pour in water or milk and cook for five minutes over moderate heat. After cooking, you need to let it brew and you can add honey or raisins as you wish.
2. Boiled eggs. Pour in water and bring to a boil. After which they are boiled for 3-10 minutes, depending on the desired end state.
3. Fish. It needs to be cleared of scales. Then you can make corned beef or fry it. In the first case, it is dried from water, tightly covered with s alt (it is desirable to achieve a ratio of 1: 2), it stays in this position for two weeks, then it is aired for another five days. At the first and third stages, it should be kept in a net that does not allow flies to get to it.

Gender dietary patterns

Are there specific antidepressant products for different genders? Is it possible to find something more suitable for women and men? Is there a certain food that is preferable to eat? Not really. You just need to provide a he althy and nutritious diet from which the body will receive everything it needs.

Although, under certain circumstances, you can increase the amount of antidepressant foods in your diet. For women, this is especially true in the premenstrual period, as well as when carrying a child. In such cases, a properly selected diet will minimize discomfort and endure a he althy baby. In this case, it is necessary to select such food so that it can bewas a pleasure to use. For example, if you don't like broccoli, you can exchange it for buckwheat and tomatoes.

When cooking, you can consider replacing s alt with seaweed. It is problematic to use it in its pure form. But in the form of a salad or sushi, it can be eaten without the slightest problem. This is especially important when it comes to antidepressant products for men. After all, it just so happened that the stronger sex is entrusted with a great responsibility, you have to make decisions on which the well-being of the family depends. And for this you need to have a sober head and a clear mind.

Therefore, it is necessary to pay especially close attention to he althy food for the stronger sex. But at the same time, you don’t need to go to extremes and start calculating the amount of microelements and vitamins consumed with a calculator. It is enough just to provide a varied diet so that you get everything you need in sufficient quantities.

Is medical supervision required?

In general, when the above antidepressant products are used, medical supervision is not needed. After all, food is useful and necessary for the human body. And in this case, there is no need to attract an additional specialist. In the event that there are he alth complications, it will be difficult to do without consulting a doctor. This is especially true for diabetics, as well as people with digestive, kidney and liver problems.

It is also advisable to consult a specialist if you experienceallergic reactions. In this case, it will be necessary to take tests to determine the cause. You will also have to choose another product, or use antiallergic agents. Although, if there is a desire, time and money, you can apply for advice and compiling a list of dishes consumed for a particular person, taking into account lifestyle, stress, age. Also, a doctor, taking into account specific features, can draw up a list of prohibited foods.