Eat Right Ward off Depression Adequate nutrition is needed for physical growth and development; in fact, mental nutrition is also very important, and if it is severely deficient, it can affect mental health. “Mental health is an important component of health and, in fact, there is no such thing as pure physical health independent of mental health.” Some statistics about mental health – Lifetime risk of anxiety disorders in a person is 5% – Prevalence of current depression in women is 5%-9% – Lifetime risk of depression in women is 10%-25% – Prevalence of current depression in men is 2%-3% – Lifetime risk of depression in men is 5%-12% – 22% of adolescents aged 13-18 years old already have anxiety/depression – From 1985 to From 1985 to 2012, the cost of antidepressants consumed annually increased 4 times The relationship between the brain and the gut – The gut has a fairly independent nervous system that transmits messages to the brain via the vagus nerve – People who eat a regular diet have a 30% lower prevalence of anxiety and depression – Chronic intake of refined foods, processed foods, and saturated fatty acids is associated with a 50% increased risk of depression – Those who eat more than two servings of said foods per day maintain 11% higher rates of mental well-being – People who eat more than two servings of said foods per day maintain 11% higher rates of mental health 11% higher rate Foods to fight aging and improve memory – Folic acid & vitamin B12: helps prevent central nervous system disorders, mental disorders, dementia; dietary sources: green vegetables, legumes; meat, poultry, fish, and dairy products (blood acid levels are 25% lower in people with depression) – Selenium: has an anti-oxidative stress capacity, and its deficiency has been associated with young to moderate depression in the elderly; dietary sources: oats, lean meats, Whole grain bread, low-fat milk, nuts, brown rice, beans, seafood Foods that help fight anxiety and depression Whole grains (complex carbohydrates) – Slowly releases glucose for a steady supply of energy to the brain – The brain’s primary source of energy is glucose – Releases 5-hydroxytryptophan, a mood-improving hormone – Rich in micronutrient selenium Lean proteins (legumes, fish, muscle, eggs) – Second most abundant nutrient in the body – Tryptophan helps to improve the mood of the heart Nutrients – Tryptophan helps to improve state of mind and avoid agitation – Other amino acids such as tyrosine are stress relieving, calming and synergistic with 5-hydroxytryptophan Wild cold-water fish (mackerel, salmon, tuna, seaweed) – Rich in n-3 fatty acids, reduces symptoms of depression; in addition to schizophrenia, ADHD, etc. n-3 fatty acids have the effect of boosting the effects of neurotransmitters in the brain including dopamine and 5-hydroxytryptophan – Green leafy vegetables (chard, broccoli, lentils, lettuce, spinach) – Rich in folic acid and vitamin B – Rich in the trace mineral selenium Dairy products (milk, yogurt, cheese) – Rich in calcium, vitamin D, whey proteins, which can help reduce fatigue and stabilize the state of mind – Yogurt also contains probiotics Exercise is also beneficial for mental health – Exercise releases endorphins, which can help improve depression symptoms – Exercise can increase self confidence to varying degrees, and create a positive effect on the mental health of a person. Exercise increases self-confidence and positive mood to varying degrees – Sunlight is a major source of vitamin D – Exercise and weight control between the ages of 25-45 reduces the risk of cognitive brain decline after age 45 – A certain amount of cardiovascular exercise has a neuromuscular effect – Regular exercise is energizing and at the same time makes you more composed