With the arrival of autumn, the days become shorter and shorter. Our organisms must take up this challenge and adapt to the winter weather. Usually, however, it is very difficult for us to overcome autumn sorrows. Consequently, many people are forced to consult psychologists and even psychiatrists. Seasonal depression can be reduced with a specially composed diet.

In autumn, almost all of us complain about a lack of energy, excessive stress, and as a result fatigue, exhaustion,lethargy ,apathy , weakness concentration, lack of motivation. In this state, many people eat large amounts of sweets, drink a lot of coffee, and smoke more than usual cigarettes, or engage in tense work-related activities to regain their energy reserves. However, such attempts only end up with an increase in stress and soon result in exhaustion and a feeling that everything is getting out of control. The psychiatrist's diagnosis is as follows - seasonaldepression .

Seasonal depression - where does it come from?

Feelings, moods and impressions arise with the participation of many biological substances: proteins, carbohydrates, fats, vitamins and minerals. When an optimal nutrient supply is not available, the body's internal homeostasis (balance) is disturbed. Internal organs consume the reserves accumulated earlier in life. Unfortunately, the brain and the nerve fibers surrounding it do not have the ability to use energy stores. Due to the deficiency of nutrients, they are very quickly destroyed, and their conductive functions are significantly weakened. In the self-defense reflex, the nervous system tunes itself defensively and conducts only some stimuli, protects itself against any risk, allows the states of discouragement, anxiety and depression.

Seasonal depression - how to avoid it

Can this be avoided? Fortunately, it turns out that it is. Of course, we are not able to deal with the hereditary predisposition that has been recorded in the genotype of each of us, but we have one more solution. We can try to minimize the negative effects of the aura by means of a properly balanced diet, rich in all the nutrients, vitamins and minerals necessary for the proper functioning of the system. Lots of outdoor exercise and the adequate amount of sleep it provides should not be forgottenbrain regeneration.

Seasonal depression - minerals will help

The human brain is very demanding. Weighing only 1,300 g (about 2 percent body weight), it uses about 25 percent for work. all the nutrients supplied to the body through the diet. The energy requirement of 100 billion brain cells requires a constant supply of glucose, which can only be introduced into neurons in the presence of chromium. B vitamins, PP and choline are also very important for the proper functioning of the brain. The task of choline is to facilitate the introduction of fat into cells and the synthesis of cell membranes in the nervous system.

Minerals are a very serious source of happiness for our body. The most important "lucky" minerals are:

  • copper, magnesium, lithium - important for maintaining the correct connections along the nerves of conductive and stimulus substances and for euphoric peptides,
  • iron - provides oxygen necessary for the work of nerve cells,
  • calcium - acts as a substance that conducts nerve stimuli, creates microscopic channels through which nerve impulses flow,
  • sodium, potassium, chlorine - necessary in conduction processes,
  • manganese - the basic component of enzymes, participates in the processes of creating stimulus nerve substances that guarantee consciousness and concentration,
  • phosphorus - provides energy for the work of neurons.

It should be remembered, however, that the body needs minerals in certain, strictly defined amounts. Unauthorized supplementation, instead of improving the mood, may cause completely different, he alth-threatening effects!

Seasonal depression - a mineral diet will help

» Half a glass of whole grain a day: oat grains, barley grains, wheat grains, rye grains, spelled grains, coarsely ground if possible, whole grain bread - which will provide slow-release carbohydrates, sodium , potassium, chlorine, B vitamins, PP, choline
» Daily 100g of cheese interchangeably with a liter of milk - as a source of calcium and phosphorus
» Every day dark green leafy vegetables, legumes (beans, soybeans, lentils) - where there is magnesium
»Uncleaned rice every day, nuts, seeds, sunflower and pumpkin seeds - i.e. magnesium, lithium, copper, manganese, choline
» Eggs, offal (liver) once a week - a source of iron, protein, B vitamins and choline
» About 1.5 kg of fresh vegetables and fruit per day - which guarantees the proper functioning of the intestines, and provides many vitamins, sugars and minerals »
Fish at least once a week - polyunsaturated fatty acidsstrengthening the nervous system and choline

Important

What to avoid to chase away depression

  • Consuming a lot of sweets, sugar - simple sugars reduce fatigue only for a moment, and can contribute to excess weight
  • Frequent consumption of energy drinks, black coffee - they stimulate only for a short period of time, then the body must fight even greater fatigue
  • Staying in dimly lit, stuffy rooms - this greatly aggravates the feeling of depression and fatigue
  • Smoking and the company of smokers - passive smoking is even more harmful, a person feels lethargic and poisoned
  • Too much and strenuous mental effort - excessive burden with challenges that are difficult to meet may contribute to the occurrence of a nervous breakdown

Category:

Diets