By Andris Vassilios *:
Depression is one of the most common mental illnesses of our time. According to studies conducted in population groups for its spread, women, compared to men, are twice as likely to develop a "depressive episode". This is also related to the various changes that occur in age transitions.
The stimuli that cause it may be different in each of us, but the effect and the symptoms have in common: reduced interest in our normal activities, inability to make decisions, low levels of self-esteem, sleep and appetite disorders. There is a large percentage of people who, at some point in their lives, experience either a large and sudden weight gain or unusual loss. Eating disorders are the result of depressive behavior but depression can also be a major cause of the spread of obesity.
Nutrition plays a major role, as foods produce energy and have an antidepressant effect. Recent studies in children aged 7-12 years have shown that low intake of complex carbohydrates, high sugar intake and lack of breakfast in their diet have a negative effect on serotonin and folic acid levels, which are responsible for memory, concentration and other mental or physical skills. So, based on the above, the Modern Diet should be based on foods that are rich in vitamin 6, such as:
• whole grains or oats,
• potatoes,
• rice,
• wholemeal bread,
• unsalted nuts (complex carbohydrates)
which promote the increase of glucose (blood sugar) in the body and therefore serotonin, providing energy and well-being.
Other foods also:
• chicken,
• red meat (every 10 days),
• liver,
• egg,
• dairy (lean), which are rich in B12 (antidepressant action)
• leafy green vegetables and fruits (vitamins with antioxidant activity),
• fatty fish that are rich in 3h-6h-9h fats, because they have a catalytic effect on neurotransmitter functions because in some metabolic way, they create a group of substances that play a structural and functional role in the membranes of our cells.
In conclusion, I want to point out that the importance of our breakfast, small and regular meals, balanced consumption of our food, physical activity and water, ensure both our physical and mental health.
Let us not forget that… "THE BEST FOR US OR START FROM OURSELVES"
* Andri Vassiliou
Dietitian Nutritionist
www.cyprusdietcy.com