What foods can relieve depression and anxiety?

There is no "god-level food" that can directly eliminate depression and calm anxiety when eaten, but there are indeed many daily ingredients that can support emotions by regulating neurotransmitters and reducing inflammation levels in the body. In the past few years of my emotional intervention, I have seen many clients who insist on adjusting their diet. Even if they do not change medications or receive more consultations, their mood swings are much smaller.

A while ago, I met a sophomore girl who was under a lot of pressure to prepare for the CET-4 and CET-6 exams. She relied on fried chicken and pearl milk tea every day to satisfy her hunger. When she had an anxiety attack, her hands were shaking so much that she couldn’t even answer the multiple-choice questions correctly. Later, I asked her to replace the ice milk tea she drank in the afternoon with warm milk tea. pure milk, and add a small handful of plain almonds without salt or sugar. No need to go on a special diet, just replace this. She persisted for almost two months. Last week, she reported that the number of inexplicable tightness in her chest and restlessness has been reduced by almost half. In fact, it’s not a metaphysics. The tryptophan in milk is the precursor for the synthesis of serotonin, which is what we often call the “happy neurotransmitter.” The magnesium in almonds can help relax overly tight nerves, a bit like lubricating the brain’s overheated fan. Naturally, it will not be “overloaded” at every turn.

Many people say that deep-sea fish can fight depression. This is indeed supported by research. Omega-3 unsaturated fatty acids can reduce neuroinflammation and reduce emotional "unknown fire", but this effect does not work for everyone. There used to be a boy who worked in Internet operations. After listening to popular science, he ate salmon three times a week, but he still squatted downstairs at the company at three or four in the morning and cried every day. When I asked him, I found out that he stayed up four nights a week and drank five or six cups of coffee every day. That little Omega-3 was not enough to offset the inflammatory damage caused by staying up late. Of course it was useless. Moreover, there are now different opinions in the academic circles. Some clinical experiments have found that for people whose diet is not lacking in fat and rarely eats processed foods, supplementing with Omega-3 will have little effect on improving their mood. There is no need to spend a lot of money to buy imported salmon.

There are also dark green leafy vegetables that are often ignored, such as spinach, rapeseed, broccoli, etc. Many people think that they are just for vitamin supplements and have nothing to do with mood. In fact, the folic acid in them is a very important substance for regulating mood. I once had a menopausal aunt who was so anxious that she woke up at three in the morning and kept her eyes open until dawn. She couldn't eat, and she felt nauseous when she swallowed the pills. I asked her to throw in two handfuls of rapeseed or make spinach and egg drop soup every time she made porridge and noodles at home. She didn't need to eat more, just make sure to have one mouthful every day. After almost three months, she told me that now she can sleep until at least five o'clock, and she doesn't quarrel with her wife and throw things.

I would also like to mention a common pitfall that many people fall into. When they are anxious and depressed, many people like to eat sweet things, such as cake, milk tea and ice cream. It feels really good when they eat it. The blood sugar spikes and the brain secretes dopamine instantly. But when the blood sugar drops, the mood will only get lower. It is like riding a roller coaster. The height is as fast as the descent. There used to be a young salesman who ate cream cakes when he had an anxiety attack. Within half an hour after eating, he started to become more irritable and nauseated. Later, I asked him to switch to steamed pumpkin or eat a small apple with the skin on next time. This kind of carbohydrate that raises blood sugar slowly can stabilize blood sugar at a gentle level, and his mood will naturally not fluctuate.

Having said that, I have to emphasize that food is always just a auxiliary means. If you have been diagnosed with depression and anxiety disorder, you should take medicine as prescribed by the doctor, and seek psychological counseling when needed. Food is like a thermal underwear for your emotions. It can help you feel less cold when you cool down. But if you really have a fever or cold, you have to find a doctor for a prescription. Don't expect that you can cure your illness by eating some vegetables and nuts.