The biggest problem in the present era is stress and depression. Any kind of stress can turn into depression at any time. There is always a need to be vigilant about it. If there is no vigilance, then it becomes a big problem. Changing lifestyles have given rise to this problem because people don’t have time for themselves. The pressure of work load and performance is making people sick. If stress is controlled in time through the regular consumption of food to reduce stress, then only a lot of trouble can be avoided.
Stress is the situation that has arisen from our nature. Which arises due to imbalance between our nature and circumstance. It is a conflict that creates a deep rift between mind and emotions. The stress makes the mind undisturbed, feeling unstable and the body experiences malaise. Which affects our performance and physical and mental development.
What Is The Relationship Between Mental Health With Food?
The relationship is also a strong one. What you eat determines how and how much your mind will work. Therefore, it is important that the food that benefits both mental and physical health should be selected for its plate.
What are these food and other things related to them, let see;
If you want to keep your mental health fit, then you have to say ‘bye’ to the sweet. The intake of sweet drinks has to be reduced. Also, leave a drink that contains caffeine. Caffeine increases the likelihood of panic attacks in people who have an anxiety disorder.
You have to pay attention to water first in the drink intake. It is recommended everyone should drink at least 8 glasses of water. Through which you can prevent dehydration.
In fact, researches have found that dehydration spoils mental concentration. Even if the quantity is very low. You know about the physical difficulties caused by the dehydration. For example, due to water scarcity, the colour of urine changes or urine is less than needed.
Roughness of the skin, constipation and dizziness can also cause by water scarcity. Remember, even with caffeine, it is not as lethal to drink tea, as it contains less caffeine than coffee.
Citrus fruits help to reduce the production of stress hormones and strengthen the immune system. It is usually low in calorie and fibre-rich fruit.
Don’t Forget Breakfast.
Breakfast is one of the biggest rules to benefit for you in many way. Whatever happens, you definitely have to take breakfast. Without that your body will not be able to get fuel. This is a day-long diet that also keeps your mind healthy.
This gives your metabolism a good start to work perfectly. Not having breakfast can also cause fatigue and there will be plenty of difficulties. Try to make breakfast very healthy.
Healthy food like fruits, eggs, milk and yogurt can improve your breakfast. The use of olive oil like unsaturated fats will also work. Researches assume that those who take such a diet are less likely to have depression by 30 per cent than those who do not.
There are a lot of options that give a lot of nourishment to both the mind and the body. Vitamin D is one of these. It is a nutrient that helps in reducing depression and mental problems.
Psychologists have found that vitamin D is found to be more in people who have less depression. While it reduces depression in people who take all the required quantities. Researches also believe that a certain kind of disorder is also cured by its intake.
The disorder lasts in winter, while the heat starts to recover. This is because in the summer the sun appears with sharp rays, which is an important source of vitamin D.
There have been many examples of seasonal disorder recovering during the summer season. Vitamin D also benefits physically. It also serves as a calcium ovation for the body. Due to which bones and teeth became strong.
There are also some food in which vitamin D is present. Naturally, most vitamin D is found in salmon fish. In addition, vitamin D is also present in milk and orange juice, such kind of food is too much helpful to reduce stress.
Remember that the best source of vitamin D is the sun rays. The more rays you are in front of, the more your body will make vitamin D for itself. You also have to adopt the rules.
You have to stay in front of the sun twice a week for 30 minutes, which will benefit you a lot. If your skin is light coloured, you will need to stay in front of the sun for the few minutes. While the time increases for dark-coloured skin.
But yes, you must have sunscreen cream. Otherwise, there may be skin problems. So keep this cream together.
A large number of studies have found that omega 3 fatty acids are effective for treating depression. It is also considered beneficial for mood lifting. However, the intake of omega 3 fatty acids enrich food also effective to reduce depression and stress.
The benefits associated with it do not only stop mental difficulties, but also benefit physically. Can also improve asthma and arthritis. Its benefits are also found in heart problems. Omega 3 fatty acids are considered effective in reducing these difficulties.
Not only that, many times it has proved effective in the treatment of some cancers. Omega 3 fatty acids are found maximum in fishes. In particular, the quantity is good in salmon and trout etc.
The American Heart Association also advises to eat these fishes twice a week. Not only fish, the sources of this acid are many more, such as walnuts, linseed seeds, olive oil and dark green leafy vegetables, which also meet the deficiency of omega 3 fatty acids.
There is a strong relationship between food and mental health. It determines how your mind will work. Therefore, it is important to exclude the wrong one and include the right one in your plate.
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11 Super Food to Reduce Stress Level.
Whether the diet you take affects your health and feelings. There are some food in which the nutrition present can reduce the stress level and keep the mind calm.
- Whole Grains.
- Green Tea.
- Dry Fruit.
- Chicken Soup.
- Fiber Foods.
Chocolate is not good, but do you know that chocolate contains nutrients that calm your mind and reduce stress. The anandamide element present in chocolate controls the dopamine level in the brain so that your mind remains calm and stress free.
Chocolate effectively removes mental discomfort, which is due to the element called phenethylamine found in it. phenethylamine normalize blood pressure and provides peace to the mind. Other substances found in chocolate are used to hydrate the body and give instant energy.
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Whole grains enhance the product of the neurotransmitter serotonin for the brain.
That increases your thinking power and removes the stress. It is also the best source of whole grain fiber.
Green tea is very good for health and the amino acids found in it help to relieve stress and anxiety.
The beginning of the day gives peace to the human mind.
It is one of the best vegetable to reduce stress. Broccoli should be consumed to meet vitamin and minerals deficiency. The antioxidant-rich broccoli also fulfill the requirement of potassium in the body.
It also removes poisonous elements from the body.
Sweet food is beneficial to reduce stress or some kind of tension. In blueberries we found adequate quantities of sugar, which is also less harmful.
It also has the properties of antioxidants that work to protect the body from irritation. Due to the abundance of potassium, it normalizes blood pressure and reduces stress levels.
The advice of dry fruit for healthy life gives you everyone, but some dry fruits are so special that, they also give you mental peace. Walnuts and pistachio give the brain a better way of energy that can easily handle any discomfort. The selenium found in them reduces fatigue and stress and gives energy to the nerves of the brain.
Monounsaturated fats and table fats present in almonds are also rich sources of vitamin B2, vitamin E, zinc and magnesium. Regular 5-7 almonds can be found to be liberated from the stress by eating in the morning.
The use of fish also keeps the mind calm and stress free.
Fish like salmon and mackerel are rich in omega-3 fatty acids that provide selenium and tryptophan to the brain.
Kiwi fruit converts tryptophan into serotonin.
So that it inspires your mind to get relief from anxiety-filled experiences.
Eating oats starts to produce a special type of chemical in the body that acts as energy to the brain. The formation of serotonin is beneficial for the brain, it is a type of brain chemical.
It refreshes the brain by giving energy and removes it from stress. It also keeps your mind calm and stress free by controlling the amount of cholesterol.
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Chicken soup also helps in reducing stress levels. This soup works as a stress free drug for those who eat non-veg. Its intake reduce stress, fatigue and the body gets instant energy that normalizes the brain.
It also contains enough calories which can also be eaten as a very mild diet.
If you have to reduce your stress, you should start consuming more and more fiber-containing things like pulses, whole grains, cereals, oats and vegetables, as it reduces stress levels. Researchers say stress causes many major changes in the abdomen and also affects the brain.
According to the results of the research, it was found that gut bacteria produces short chain fatty acids, which is a major source of nutrition for cells in this part of the body and high fiber content stimulates the production of short chain fatty acids. Under this research, food rich in fiber were fed to reduce the adverse effects of stress in mice.
The role of gut bacteria and chemicals made in regulating physiology and behavior increases. The role of short chain fatty acids has not been understood so far in the process.
It will be important that we consider short-chain fatty acids to improve the symptoms of stress-related disorders in humans.
It has been published in the Journal of Physiology and in this research, researchers studied mice. These rats were suffering from stress and depression symptoms and were also affecting their behaviour, mind and social relationships.
The result was that the level of stress and discomfort on rats was reduced due to the increasing level of SCF. Researchers said that prolonged stress affects the intestines and creates a barrier between the stomach and the whole body.
It is better to treat it through CSF1. This research has brought out a new mind set about the impact of gut bacteria on the brain and behaviour. The treatment can be fought with stress related disorders by targeting this bacteria.
If you want to reduce your stress, you should start consuming balanced diet which must consists fibre, whole grains, cereals and vegetables as it reduces stress levels. Researchers claimed that a balanced diet always help to reduce the stress level from your body.
In response, if are fond of taste, then you need a major change. What is required is that, you must use food not to feed but to nourish. Not only that, eat food that also nourishes you physically and mentally.
Balance your daily diet with the above mentioned food to reduce stress level. Apart from that it also bring a major change in your daily life within a few months. Apart from this you must practice yoga and freehand exercise which can reduce the stress level.
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- Anandamide; https://en.wikipedia.org/wiki/Anandamide
- Phenethylamine; https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/phenethylamine
- What is serotonin, and what does it do?; https://www.medicalnewstoday.com/articles/232248#:~:text=Serotonin%20is%20a%20chemical%20that,%2C%20bowels%2C%20and%20blood%20platelets.
- UniProtKB – P09603 (CSF1_HUMAN); https://www.uniprot.org/uniprot/P09603