10 Nutrition Tips To Avoid Depression
In the transition from summer to autumn, the metabolism, which is exposed to temperature changes as the sun decreases its effect, begins to slow down to combat cold air more easily. As a result of the slowdown of metabolism, the immune system weakens, cannot fight diseases, and weight control cannot be achieved. At the same time, tiredness, unhappiness and depressive mood occur as the weather gets dark early and the sun decreases.
1- CONSUME RICH FOOD FROM SELENIUM!
Selenium, a mineral that strengthens the immune system, is directly related to the flu. You should definitely give selenium in your daily diet, which fights harmful micro-organisms and protects your cells. Selenium deficiency in particular can cause depression, unhappiness, and pessimistic thoughts. All seafood, brazil nuts, tuna, mushrooms, sesame seeds, whole grains, garlic, onions, eggs, and chicken meat are the best sources of selenium.
2- IF IT DOES NOT HAVE VITAMIN C, IT DOES NOT!
Vitamin C is a good antioxidant and a good infection repellent. It strengthens the immune system. Foods such as rosehip, tomato, onion, green pepper, red pepper, parsley, cress, arugula, broccoli, cauliflower, spinach, orange, lemon, tangerine, kiwi are the strongest sources of vitamin C.
3- CONSUME ZINC-RICH FOOD!
Zinc has an important role in the basic mechanism of the immune system and in preventing the damage caused by free radicals to the body. In addition, it strengthens the immune system, speeds up the metabolism, contributes to being energetic and positive. Zinc levels should be checked during seasonal changes. In order to support the zinc values through food, you should include foods such as turkey meat, pumpkin seeds, dried legumes, seafood, germ, sesame, hazelnuts, almonds, walnuts and peanuts in your main and snacks.
4- EAT FOODS RICH IN CALCIUM AND PROTEIN!
Calcium provides the body’s water balance, reduces edema, strengthens the immune system. Milk and dairy products provide not only protein but also weight control thanks to their calcium content. Accordingly, adults should definitely add 2-3 cups of milk and dairy products a day to the nutrition program. During the periods of infection, it is very important to consume protein sources adequately to transform the destruction that occurs in the body. In addition, protein deficiency triggers susceptibility to depression and prevents the immune system from working. Foods such as milk, yogurt, kefir, buttermilk, cheese, eggs, meat, chicken and fish are the best sources of protein.
5- B12 DEFICIENCY CAUSE OF HAPPINESS AND FATIGUE!
Vitamin B12 deficiency; It can cause nervous system damage, depression, mood disorders, memory loss and difficulty learning. In order to have a strong memory, to wake up rested in the mornings and to get rid of unhappy and pessimistic mood, foods containing vitamin B12 must be allocated in the nutrition program. Foods such as eggs, meat, fish, milk, cheese, soy milk and yogurt contain vitamin B 12 intensely.
6- OMEGA 3 SOURCE FISH AND SEMISOT!
Omega-3 has immunity regulating and supporting properties. Omega-3, which is found in abundance in fish, walnuts, flax seeds, avocados and purslane from vegetables, is used in the treatment of depression as it is good for the immune system. Autumn is the period when fish are abundant. Therefore, consumption of fish 2-3 days a week will meet the daily Omega-3 requirement. If fish is not eaten, supplements should be taken in the form of fish pills.
7- BE CAREFUL FOR VITAMIN D DEFICIENCY
As the summer period gradually passes and enters the winter, vitamin D is the most deficient vitamin in the body. Vitamin D deficiency invites diseases as a result of the weakening of the immune system. Although the best source of vitamin D is the sun, foods rich in vitamin D; salmon, egg, milk.
8- HEALTHY GUTES STRONG IMMUNITY SYSTEM WITH PROBIOTICS!
The mechanisms of action of beneficial bacteria on human health are endless. It has important contributions in the regular functioning of the digestive system and intestines. By regulating the functions of systemic and mucosal immune cells and intestinal epithelial cells, positive results have been observed in studies. A diet rich in probiotics should not be neglected for a healthy flora and a strong gut. Among probiotic sources; There are foods such as homemade pickles, yoghurt, kefir, cheese and apple cider vinegar.
9- DRINK LOTS OF AND CONTINUOUS WATER!
In autumn, water should be given up to accelerate the toxin excretion in the body, especially the immune system, and to work metabolism. At least 10-12 glasses of water should be drunk daily.
10- REGULAR AND ENOUGH SLEEP!
Regular and adequate sleep protects mental and physical health. Studies have shown that irregular sleep has negative effects on the immune system and lays the groundwork for many chronic diseases. Obesity, heart disease, hypertension and diabetes are more common in those who sleep less than 5 hours a day. In addition, insufficient sleep reduces glucose tolerance and insulin sensitivity, decreases the level of leptin (satiety) hormone, as well as increases the level of ghrelin (hunger) hormone, in other words, it activates the appetite mechanism and ensures that excess calories are taken.
