2023-12-14 19:50:05
24vita
Live healthy
As of: December 14, 2023, 3:21 p.m
By: Judith Braun
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Studies show that psychological health is linked to diet. Certain habits can help with depression.
According to estimates by the Federal Ministry of Health Around one in five people in Germany suffers from depression or a chronic depressive mood at least once in their life. According to scientific findings, diet can also have an influence and have a beneficial effect on mental health. Six eating rules can be particularly helpful.
Nutrition against depression: Six eating rules can help
A healthy diet can support the psychiatric treatment of depression. © Lopolo/IMAGO
Psychiatrist and nutrition expert Uma Naidoo explains loudly focus online in her book “Nutrition for the Psyche”, how the right diet can strengthen well-being and sometimes even alleviate psychological suffering – even if a healthy diet can in no way replace psychiatric treatment, for example with antidepressants. Some foods and nutrients can be harmful or beneficial for the psyche. To support mental and psychological health, you should pay attention to the following six nutritional basics:
Rely on as many different colored foods of natural origin as possible: At meals, three quarters of the plate should be filled with vegetables. The rest should consist of long-chain carbohydrates (e.g. whole grains) and healthy fats such as olive oil and nuts. This means that the blood sugar level rises only slowly and food cravings are avoided. Protein (one gram of protein per kilogram of body weight) should also not be missing on the plate. For example, dairy products, legumes, meat or fish are suitable for this.
Eat as many green leafy vegetables as possible: Dark leafy vegetables contain particularly many nutrients. You should therefore consume four to six handfuls of green leafy vegetables such as spinach, chard, rocket, romaine lettuce and kale per day to support your physical and mental health.
Avoid inflammatory foods: Some foods cause inflammation in the body. These in turn promote psychological stress, anxiety and depression. Highly processed foods such as fast food, chips, sugar-rich baked goods or sausage should therefore be avoided if possible, as they promote inflammation in the body.
Follow the 80-20 rule when eating: Make sure 80 percent of your diet consists of foods that are as unprocessed, natural and high in fiber as possible. With the remaining 20 percent, you can follow your desires and enjoy “unhealthy” things from time to time. Ultimately, you can ensure physical and psychological satisfaction.
Listen to your body: Pay attention to how your body feels when you eat and, for example, notice how you feel after a meal. For example, if you suffer from indigestion or feel weak after a meal, consider whether there could be a connection to the food you ate. Ideally, only eat foods that make you feel good, both physically and mentally.
Change your diet and stick with it: Change your habits by incorporating healthy eating rituals into your everyday life. However, when changing your diet, it is important that you can implement it permanently. Only then will it show the desired effects.
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This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.
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