How to Eat while In Depression – News
Every day we encounter some kind of & # 39; s different physical, emotional, physiological, chemical, chemical or environmental problems that we need to respond to or adjust. Whether stress arises from exercise, the pressure to get through the last day, the toxic chemicals that float in the air or repair difficult relationships, the way your body will deal with stress will always be the same — a physiological system will come in and you the genome is released. While not all worries are bad, if we suffer a lot of long-term stress, it can have serious consequences for our health.
When confronted with the threat we predict, our body's response to stress conditions leads to the hypothalamus, a small area in the brain's brain. From there, this alarm signal is sent to the adrenal gland, located above your kidneys, to secrete stress hormones such as adrenaline and cortisol. As adrenaline stimulates your heart rate, increasing cortisol levels of early stress levels increase glucose levels in the blood. This is our common response to a constant, healthy or struggle.
When we are under extreme pressure, this “fight-or-flight” will continue to play. I have worked with many clients who know they are under stress but I do not realize the magnitude of the harm to their health until they have resolved their stress response. These Customs, like so many of us, are living under stress and are a constant growing concern for the health that contributes to al & # 39; s health disparities including:
Concerns divert energy from digestion, they often confuse nutrients and inflammation. The result is common symptoms such as air, gas, heartburn and constipation or diarrhea as food and / or environmental factors.
Failure to Improve
Since chronic stress interferes with the immune system, it can increase your risk of infection and illness and you may have a harder time shaking them.
Chronic stress can disrupt bone and muscle prolonged and increased attention to neck pain, osteoporosis, fibromyalgia or TMJ.
Chronic stress increases the risk of instability and contributes to conditions alterations, memory impairment, cerebral palsy, migraines and anxiety disorders.
The hormonal changes that cause anxiety can produce the following consequences:
- Reduce serotonin, create & # 39; sugar / carbohydrate and lower mood
- It is reduced melatonin, destroying the condition of the mind
- Insulin levels, which limit the ability to burn fat especially around midsection
- It is revealed thyroid function, which affects energy levels and the ability to lose weight properly
While it is impossible and unnecessary to completely eliminate anxiety, there are many ways to improve it. While effective stress management involves many different life skills, a great place to start practicing good habits is with your diet.
Try to eat better
Thanks to the fast-paced world of today, we have become experts in fast food, shared eating and eating habits. Now more than ever, it is very important to be aware of the food we eat and how it affects our body. While many of us don't have to & # 39; s the one we will be engaged in, do what you can to carve 15 minutes for uninterrupted food. Keeping your mind calm, knowing what you eat, knowing your appetite and feeling happy and keeping track of meal times as a refuge can help increase your appetite, improve digestion and help you feel more satisfied, satisfied or satisfied. other intestinal problems.
Be cautious about carbs
If you are experiencing a serious problem, it can be tempting to “self-medicate” with a variety of foods, especially processed foods..[i] Eating them provides temporary relief as the hormone levels fluctuate. Stress also leads to a preference for salad, salt, high-fat foods. But, these foods can increase cortisol levels, set the person for a bad cycle of growth and reduction in cortisol and drinking & # 39; awar.
The faster we raise our blood sugar levels, the more insulin our body has. As we get more and more insulin, the faster our blood goes out, the more likely it is to take off – as in the case of uncontrolled exercise. To help control blood sugar, choose non-bed carbs such as sweet potatoes, brown rice, squash or other cereals.
Choose antioxidant foods
Antioxidants, most commonly found in fruits and vegetables, are compounds used by the body to help kill microorganisms from harmful organisms called antioxidants. When many of these rapids are accumulated in our system, it can lead to oxidative stress that can increase the risk of coronary heart disease like type 2 diabetes, type 2 diabetes and cancer. One of the best ways to increase antioxidants is to absorb nutrients and vegetables. The goal of your half-filled day is packed with plenty of food plus 1-2 â & # 39; ya & # 39; shrubs a day. Antioxidants are very common in these foods, but they can also be found in spices, herbs, nuts, seeds, cocoa, and other cereals.
Get your fish oil
The omega-3 fats, which can be found in fish such as fish, fish and sardines, as well as other fruits and seeds, can help reduce inflammation, increase cognitive function and regulate the circulation blood. Omega-3s also play an important role in regulating neurotransmitters, dopamine and serotonin, both of which affect our mood and mood. If we do not get enough omega-3s, the cells in circulation of dopamine and serotonin can be thrown out or blocked and can affect many functions in the body, especially our mood and our mood.
Just look at your diet
While trying to reach for a cup of coffee, soda or a strong drink in an effort to make it through stressful day, too much caffeine can increase your anxiety and depression since it keeps your cortisol up when it should not. is not. For example, say you have a cup of coffee at noon (about 200 milligrams), until 8 p.m. there will be about 100 milligramms of caffeine in your system. As a rule of thumb, when caffeine is consumed, every 8 hours that pass, the amount of caffeine in your system will & # 39; be cut in half. Using the previous example, caffeine will stay in your system until 4 p.m. So try to get rid of caffeine before noon.
Focus on healthy nutrition
While some of these strategies may take some time before implementing in your daily routine, if you focus on one thing directly, focus on getting enough protein. Not only does protein help regulate blood sugar and calories, but its components – amino acids – help your body make serotonin, dopamine, and other heart disease. Protein in every meal is also important to help maintain healthy muscle and muscle during tension.
Importance of non-existence
When you find yourself in a state of chronic stress, the opportunity to experience 7-8 hours of sleep may feel like you're out of the question. While inadequate sleep can lead to inflammation, weight gain and increased risk of heart disease and stroke, it can also affect our moods and affect how our body responds to stress.
When customers are looking for ways to improve their quality, the first place to start is by being comfortable and intentional. Create a daily routine that reduces exercise and supports sleep. Many of us spend our time in "war or train" mode and expect to make a change as soon as we sleep. However, we need to create a constant flow pattern that reflects our bodies to transition to a state of rest. Start by turning on the power supply every 1-2 hours before bed. Screens emit blue light that can stimulate cortisol and damage our natural functions of melatonin. Instead, spend the time to bond with loved ones. Social interaction has major health effects and can have a direct impact on cortisol production.
As another way to help improve the immune system is through natural materials like Recovery PM Complex. It is a night-time therapy designed to help calm the person and improve concentration and / or sleep quality. Some of its key ingredients include herbal extracts known for its medicinal properties and the ability to reduce anxiety and improve fertility without causing morning sickness. †
- Valerian roots (Valeriana officinalisis thought to be able to induce GABA production in the brain †
- Fried Flowers (Passiflora incarnata) may reduce anxiety †
- Lemon balm (Melissa officinalis) is recommended to improve comfort †
- GermanMatricaria chamomilla) can help you get more sleepy †
Neurotransmitter nutritional products shown to improve comfort, relieve feelings and enhance sleep quality:
- Vitamin B-6 that is involved in the production of serotonin †
- PharmaGABA ™ that can enhance brain cooling activity †
- L-Theanine has been shown in the hospital to reduce anxiety and improve quality of life †
- 5-HTP as a starter of serotonin †
- Melatonin molecules that work together to regulate our immune system (sleep / wake) rhythms †
If you are looking to gain a better understanding of how stress affects your health and well-being, take a look at some stress measures. The test provides insight into how your body responds and adjusts to stress and includes a diet plan and personalized diet based on your personal profile to improve the response to stress.
In Wellness, Anika Christ – Director – Digital Programs & Events – Loss of Life Time
This article is not designed for treatment or prevention of disease, as an alternative to medication, or on behalf of a physician. The usefulness of the suggestions in this and other contexts lies in the choice and risk of the reader.