Eating Patterns To Deal With Depression And Anxiety Disorders?
Hello, I want to ask Is there food or lifestyle to reduce or eliminate depression anxiety. Thank you in advance,.
Hello. Thank you for the question submitted to HealthReplies.com. We can understand the concern you feel.
There are two ways nutritional interventions that can help mental health, namely: (1) improving healthy eating habits; and (2) reducing unhealthy eating habits. To achieve optimal results, these two things need to be done.
Research shows that there are two diets / diets that are good for mental health, namely: (1) the Mediterranean diet, which emphasizes healthy fat consumption; and (2) the DASH (Dietary Approaches to Stop Hypertension) diet, which focuses on reducing sugar consumption.
On the Mediterranean diet, patients are encouraged to consume carbohydrates in the form of whole wheat and beans; multiply to eat fruits and vegetables; prioritize eating fatty fish (example: salmon, tuna) to replace the consumption of red meat; increase consumption of healthy fats (for example: olive oil, nuts); and limit consumption of sweet foods / drinks. The study of Jacka et al. in 2017 showed that within 12 weeks of applying the modified Mediterranean diet, symptoms in people who were clinically depressed showed significant improvement.
On the DASH diet, patients are advised to increase consumption of whole grains, vegetables, and fruit. Protein consumption is suggested to be sourced from chicken, fish and beans. When consuming dairy products, it is recommended to choose low-fat or fat-free. Limit consumption of sweet foods / drinks, saturated fat, or alcohol. Study of Knuppel et al. in 2017 showed that in people whose daily consumption of sugar was high (67 grams or more per day, equivalent to 17 teaspoons of sugar or more per day), they were 23% more likely to experience depression or anxiety in 5 years than people whose daily sugar consumption is less than 40 grams (10 teaspoons) per day.
So, the most important thing is to limit daily consumption of sugar to help deal with depression and anxiety problems. Don't hesitate to consult a doctor or psychiatric specialist if you have any discomfort that might be related to mental health disorders. To enrich insight, you can read articles about foods that are recommended for mental health. Thus information from us. Hopefully always healthy. May be useful.