Depression prophylaxis through nutrition – Day 9

Slowly it is no longer about the acute tips against panic or “bore-out” during curfew. I need strategies that will get me through this period healthy and mentally stable, especially now that the curfew here in Spain has been extended until April 12. Of course I have started to take care of my physical fitness despite isolation at home. But at least as important is to keep mentally stable. Today I would like to share two very effective tips with you, which have been proven to help to positively influence your mood.

Eating against Depression

Eat much fresh vegetable and fruit, fish and olive oil!

That is now no advertisement for any Diet, but different scientific studies show that a so-called Mediterranean nutrition reduces as can be prove the risk for a depression. While junk food increases the risk of depression.

Why is this so?
Vegetables, fruit, fish and valuable oil provide the necessary nutrients and minerals, such as B vitamins, vitamin D, omega-3 fatty acids, magnesium, potassium and selenium, which are necessary for the formation of neurotransmitters. The nerve cells in the brain need neurotransmitters to communicate with each other. Serotonin, dopamine, noreoinephrines in particular play an important role in the prevention of depressive moods. If the level of neurotransmitters is too low, which happens when we eat junk food, the risk of depressive moods increases. By consciously eating fresh vegetables, fruit, nuts, fish and olive oil in the next few weeks, you can have a positive influence on your mood. By the way, frozen vegetables are just as good, as long as they have been shock-frozen and have no additives. Studies show that the mood-lifting effects of this balanced diet start after only 2 weeks.

Exercise against Depression

Move five times a week for at least 30 minutes each!

Various studies show that regular exercise can also reduce depressive symptoms. Exercise also enhances the mood-lifting effects of a Mediterranean diet. This involves exercise at a moderate exertion level. So not too light, but not too exhaustive either. Running is usually easy to do. However, here in Spain with the strict curfew, it is not. The good thing is that studies have shown that any form of exercise at a moderate level is helpful.

Why is that?
Movement reduces stress hormones in the body and simultaneously releases endorphins. Endorphin, colloquially also known as the happiness hormone, immediately ensures good mood, restful sleep and strengthens the immune system. This means that every movement unit already has a positive effect. After only 10 days of regular exercise, the symptoms of depressive moods improve significantly.

I can confirm these recommendations 100%. I also know days when, for example on business trips, I would eat croissants with coffee in the morning, sandwiches at lunchtime and pizza with red wine in the evening, or when I would eat cookies in meetings lasting for hours. For the moment my blood sugar goes up (and I feel the energy, too), but after that I’m flabbier and more depressed than before. Thanks to the study research, I now at least know how to categorize this feeling and write my shopping list directly. Because with the shopping the “food against depression” already starts!
And by the way, healthy shopping works even better for me when I go to the supermarket full. Junk food doesn’t jump out at me so much when I have a good breakfast with my list of tasty, healthy ingredients on the shelf!

Leave a Comment

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.