If you want to fight depression and anxiety, it is recommended to take 1 gram of fish oil per day, in which EPA needs to be twice as much as DHA; the picture is a schematic diagram. (picture taken from freepik)
〔Health Channel/Comprehensive Report〕Modern people live fast-paced and emotionally stressed. In this regard, nutritionist Yang Sihan shared in the Facebook fan page “Yang Sihan’s delicious life of nutritionist”, if you want to fight depression, in terms of nutrition, you can eat 4 types of “happy nutrients”, including probiotics, fish oil and vitamin D, zinc Magnesium selenium, vitamin B12 or folic acid to help with mood regulation.
9 indicators to diagnose depression
Yang Sihan mentioned that the Taiwan Association for the Prevention and Treatment of Depression proposes a diagnosis of depression, which is one of depression, loss of interest, or pleasure, combined with the occurrence of more than 5 of the following 9 symptoms within 2 weeks, and causing changes in previous functions. It is urgent to pay close attention to:
●Melancholic mood:Melancholy almost all day and every day.
●Loss of interest:Reduced interest or pleasure in all activities nearly all day and every day.
●Weight loss:Significant weight loss or gain or decreased or increased appetite nearly every day.
●Sleep disturbance:Insomnia or lethargy nearly every day.
●Thinking slowly:Mental agitation or sluggishness almost every day.
● Loss of vitality:Feeling tired or listless almost every day.
● Negative thoughts:Feelings of low self-worth or excessive and inappropriate guilt almost daily.
● Inability to concentrate:Decreased ability to think and focus, or indecisiveness, almost daily.
●Suicidal thoughts:Recurrent thoughts of death, recurrent suicidal ideation without specific plans, or suicidal behavior with specific plans.
4 types of happy nutrients
●Probiotics:Studies have found that probiotics can assist in the secretion of neurotransmitters, such as serotonin, dopamine, and GABA, which are related to the regulation of anxiety, tension, and stress, and help to relax and be happy.
●Fish oil and vitamin D:Studies have found that countries with high fish consumption have less depression or anxiety. Antidepressant recommended 1 gram per day; EPA needs to be twice as much as DHA. In addition, another meta-study analysis showed that vitamin D supplementation can reduce negative emotions.
● Zinc, Magnesium, Selenium:Some studies have found that zinc deficiency in women is associated with depression; magnesium intake is negatively correlated with depression, and selenium supplementation during pregnancy has a lower chance of postpartum depression.
●Vitamin B12 and folic acid:It is an important auxiliary enzyme for secreting neurotransmitters. Studies have found that the deficiency of vitamin B12 and folic acid is related to depression.
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