Eat, take comfort and get out of depression • On the relationship between nutrition and mood

Returning from shopping at the supermarket, after an hour and a quarter in line, as if the food in Israel is about to run out. In front of me stands a woman with a cart filled to the brim with sweets, cakes and drinking bottles. To the soldiers I ask? And she says: No, it's for the house. Comfort food, she adds with a smile.

What is comfort food for you?

I asked people what comfort food was to them and everyone had a different answer. In American movies, after a loved one leaves, they sit and eat ice cream from a cardboard bucket. There was someone who said that he was comforted by a rich soup full of croutons, others preferred chocolate, caramel and there was someone who said pasta, with a lot of spicy like his mother used to make when he was a child.

Food that evokes sweet memories

It turns out that the food called menachem is a general name for types of foods associated with sweet memories and associations that encourage a good mood. Something Grandma used to make, something we ate together on the honeymoon, something the boy liked being made for him.

Many times it is the sweet that comforts, the fried, even if it is obviously less healthy. When it comes to processed and sugar-rich food, a so-called high glycemic load is created, and this creates damage to the general mood, encourages hunger and supports the creation of free radicals, which are part of the causes of depression.

The relationship between nutrition and moods

Studies show that most people who are in an unbalanced mood will prefer foods high in fat and carbohydrates over fruits and vegetables despite the studies showing that foods high in sugar and fat support depression.

Sugar substitutes may also encourage depression. Aspartame, a common sugar substitute found in most diet foods, blocks the neurotransmitter serotonin. Although almost everyone knows that it is not healthy.

In these days when it is good to maintain balanced energy and not let the bad mood bring us down, it is good to pay more attention to the connection between nutrition and moods. And it would be better to stick to a balanced diet of antioxidant fruits and vegetables, along with protein, omega-3 and foods rich in minerals and vitamins, which repels depressive states and improves mood.

The human spirit needs happy foods

How It Works. The brain is fed by a mixture of carbohydrates, fatty acids, proteins, vitamins, minerals and water. All of these build the neurotransmitter that releases serotonin and suppresses components that create depression.

As a person ages, the absorption of vitamins and minerals in the body decreases. There is a tendency to lose muscle mass and the intestinal flora is also not always balanced due to medications and poor nutrition over the years.

That is why it is important to be careful about foods that contain nutritional wealth and less harmful substances, and at the same time take into account that the human spirit sometimes needs a controlled amount of encouraging, soul-pleasing foods, regardless of their nutritional values.

Normal development of the nervous system

Normal development of the nervous system occurs early in our lives. It begins in the process of conception and continues until the first years of our lives. This development depends on normal levels of several factors, including nutritional factors. In an experimental group that included elderly people who suffered from depression, a combination of B vitamins was given, and the condition of the patients improved.

Depression is not just a result of poor nutrition. There are other factors such as stress, confidence in the ability to cope, self-esteem, existential meaning, a supportive environment and many other factors. The connection between nutrition and health is clear and proven, and even if as adults we are not strict about it, we would prefer to give our children healthy food and control the amount of sugar in their foods.

At the same time, there are no clear results for the studies done on the relationship between nutrition and moods, for the sake of understanding that it is better to have a balance of vitamins and minerals in the body and not to be heavy with saturated fat and processed food.

Anti-depressant friendly bacteria

Studies show that there is an effect not only of types of foods but also of the friendly gut bacteria, on the mental state. The name includes good bacteria that are found naturally in the large intestine, vagina, mouth and nose and whose purpose is to break down the food, extract all the vitamins, minerals and proteins from it and allow them to be absorbed by the body, is probiotics. The friendly bacteria prevent infections and aid digestion by breaking down food throughout the digestive process.

In patients with some diseases, including diseases and mental disorders, a disturbance in microbiotics in the intestines was discovered. Several studies have been done on the subject. In Ireland, researchers have proposed using probiotics to treat stress and depression, observing the effect this has on brain activity and animal behavior. They also tested the effect on humans and discovered a connection between the texture of the intestine and mood and state of mind.

Another study found that bacteria in the intestines reduce anxiety and depression, and balance the concentrations of serotonin (the hormone of happiness) and GABA (the neurotransmitter GABA).

Nuts, legumes, vegetables and fruits to improve brain activity

Although states of stress and depression seem to increase with the use of alcohol and drugs, there are alcohol-free and drug-free ways that can improve mood with the help of proper nutrition.

Foods rich in vegetable protein such as nuts and legumes, as well as fruits and vegetables rich in antioxidants that improve brain activity and have a positive effect on mood.

Omega 3 and mood

Another way of nutrition favors fish and algae with a high content of omega-3, which has a positive effect on mood. Some will prefer a diet based on whole grains and legumes, olive oil and lean proteins, which are rich in essential fatty acids, vitamins and minerals, including magnesium related to brain function.

A significant difference in the level of depression and anxiety is also found in those who follow the Paleo diet, based on roots, vegetables, fruits and seeds. Paleo also includes meat rich in zinc, and other ingredients attributed to the ancient human diet.

Enjoyment as the key to a good mood

Psychotherapists claim that there is a connection between the enjoyment of food and mood, therefore many times it is the taste of the food that affects and not just the composition of the food. A study done in France found that people who said thanks for five things every morning improved their mood over time compared to those who didn't.

A study done in Australia revealed that it is good to eat breakfast, because it has a beneficial effect on the mood especially in women. Another study done there revealed that there is a close relationship between eating fruits and vegetables and people's level of satisfaction with their lives. Another study done in New Zealand claimed that the mood gradually improves as the daily intake of vegetables and fruits increases.

Relationship between blood antioxidants and mood

Many researchers are not ready to commit to the connection between fruits and vegetables and improvement in mood and some even say that first the mood improves and then the person turns to eat fruits and vegetables instead of the junk food he was used to when he was depressed. It turned out that there is a connection between antioxidants in the blood and mood. The more there is, the better the mood.

Sources rich in substances that help stop anxiety such as beta-sitosterol are avocados, pistachios, walnuts and almonds and antioxidants are found in vegetables, fruits, sprouts, leaves and vegetables. The mango is one of the superfoods, and it is not only delicious but rich in vitamin A, vitamin C, vitamin E, vitamin K and vitamins from group B as well as minerals such as calcium, magnesium and potassium, dietary fiber, anti-inflammatory components, and antioxidants. Bananas have a high concentration of B vitamins, especially B6. That's why they say you should eat a banana every day.

A place of honor for complex carbohydrates

In anti-depressant nutrition processes, complex carbohydrates also have a place of honor. Complex carbohydrates contain substances that stimulate the production of serotonin, the neurotransmitter for happiness. While a lack of serotonin will cause depression and insomnia, a balanced amount will result in optimism and more restful sleep. The starting material of serotonin is the amino acid tryptophan.

This acid is found in legumes such as beans, lentils, chickpeas and whole grains. It is not recommended to eat bran that contains phytic acid, which prevents the zinc from being absorbed and contributes to a worsening of the mood. Regarding whole grains, as well as legumes and nuts, you should soak them in water before eating to lower the amount of phytic acid.

Wholemeal bread can also contribute to anxiety levels if there is a sensitivity, even a small one, to gluten. Eggs are important in nutrition. Eggs are rich in choline and proline, two amino acids that help release serotonin in the brain. In the same matter, protein is also important. It is found in animal foods and also in nuts and seeds such as pumpkin seeds or sunflower seeds. Following on from this, it was found that a lack of vitamin D is also related to depression, so it is advisable to maintain balanced levels.

Stop being angry with ourselves when we eat

Many times I hear people say - I stuffed a sandwich, I ground a cake, I fell on crackers and the like. These words indicate self-anger. Imagine someone else telling you this: you stuck, grinded, stepped on... You might feel disrespected and even humiliated.

So let's stop humiliating ourselves and allow ourselves to eat, enjoy the food and try to control the quantities so that later there will be no pangs of conscience and self-anger. Prepare comfort food for you, something that tastes good to you and that reminds you of beautiful days, and decide on the amount you are allowed.

In this way, you will not end up self-deprecating or frustrated and in a bad mood because of the feeling that you have no control over food. In addition, choose to increase the amount of foods that improve mood, energy levels and sleeping habits.

Tips I collected for an anti-depressant diet:

• Prefer unprocessed foods
• eat more green leafy vegetables, and fruits (lettuce, avocado, mango)
• Prefer whole food like whole rice, whole wheat bread
• Eat foods rich in omega 3 such as seafood, walnuts, flax seeds and chia.
• Eat bananas and nuts, two of a variety of foods that contain tryptophan, an amino acid that increases serotonin production,
• Eat beetroot because it has a large amount of vitamin C
• Chocolate has a positive effect on mood, and preferably chocolate with over 80% cocoa and less sugar. Dark chocolate has antioxidants that have an anti-inflammatory effect that promotes a good mood.
• Protein has an important place in our happiness processes. Don't give up the protein.