Prescription of dietotherapy for relieving depression and anxiety

Give priority to stabilizing blood sugar fluctuations, supplementing the core nutrients necessary for neurotransmitter synthesis, and avoiding irritating foods that will aggravate nerve stress. Those single-flavored "remedies" that are fascinating can only be used as an aid, and they can never replace regular treatment, and not everyone can eat them.

Last year, I came into contact with a little girl who was preparing for the postgraduate entrance examination. She was so anxious that she cried with her mobile phone at three o'clock every morning that she said "Xiaoyao Pill with Rose Tea for Depression". After drinking for half a month, menstruation directly postponed it for twenty days. Instead, she was flustered as soon as she sat down, and she couldn't read any books. Later, when I asked, I realized that she was a constitution of deficiency and cold of the spleen and stomach. Usually, she had diarrhea after drinking cold water, while the rose soothed the liver, it also consumed gas. When she drank too much, her foundation was even weaker, and her mood was of course unstable.

In fact, the logic of emotional diet therapy is completely different between modern nutrition and traditional Chinese medicine. No one is right or wrong. The key is to adapt to one's own situation.

Many people may have had this experience: just two hours after lunch, they suddenly felt flustered and shook their hands after three o'clock in the afternoon. Obviously, they didn't do any hard work, but they just couldn't sit still and couldn't help but want to order a cup of milk tea. This is a typical "bungee jumping" of blood sugar. If the fluctuation is too large, it will directly stimulate cortisol (that is, stress hormones) to soar, and people will always be in a tight stress state, and it is difficult to think about anxiety. When I was in a hurry for the project, I only ate steamed stuffed bun and soybean milk for breakfast. After ten o'clock, I began to be agitated and knocked on the table. Later, I changed it to an egg+half a corn+a handful of blueberries. My mind was much refreshed all morning, and I even had less desire to touch fish.

Many people have heard that eating bananas can supplement "happiness". In fact, the tryptophan content of a banana is only about 10mg. To achieve the amount that can affect the synthesis of serotonin, you have to eat 10 bananas at a time, regardless of whether you can eat it. If the sugar goes down, your blood sugar will jump first and your mood will collapse more easily. The correct way to eat it is actually to match a handful of nuts or a glass of milk. High-quality protein can help tryptophan break through the blood-brain barrier and really use it on the blade. If you don't like deep-sea fish, it's also useful to take regular brand Omega3 supplements once or twice a week. Sometimes I feel so anxious that my temples hurt. After eating for two days, I can obviously feel less nervous.

There are also many fans of Chinese medicine around me, who have improved their mood by adjusting their diet based on syndrome differentiation. In fact, there is no such thing as depression and anxiety in Chinese medicine, and most of them are classified as "depression syndrome". The core is qi stagnation or viscera deficiency, so dietotherapy is the most taboo. For example, it is also a liver depression type with poor mood, usually angry, stuffy chest and breast pain before coming to menstruation. Usually, soaking 3 roses and 2g dried tangerine peel can really soothe the liver and regulate qi; However, if you have cold hands and feet, diarrhea when you eat something cold, and you are always tired, you will consume gas when you drink too many roses. The more you drink, the more empty you become. My mother's previous menopausal anxiety was to step on this pit. Later, she changed to boiling water with 10g of Astragalus membranaceus and 3 pitted red dates every day. After drinking for half a month, she said that she didn't panic, and she wouldn't stare at my father's pipe and get angry when she was fine.

Of course, there are still many controversial "folk remedies", such as "carbon-cutting and anti-anxiety" which was popular all over the network in the past two years. Many bloggers said that their mood was particularly stable after they quit rice and flour. There are also clinical studies showing that long-term insufficient carbon intake will reduce the synthesis of serotonin, but increase the risk of depression. To put it bluntly, this is a great individual difference. If you are really prone to drowsiness and poor mood after eating carbon, you can appropriately reduce the proportion of refined carbon and replace it with whole grains. There are also people who say that eating raw onions and drinking saffron water can cure depression. At present, there is not enough large sample data to support it. It is no problem to try it occasionally, so don't be a lifesaver.

Seriously, I have seen too many people put too much emphasis on dietotherapy, refused to take medicine after being diagnosed with moderate depression, and cooked all kinds of "happy water" at home every day, but finally delayed treatment. The essence of dietotherapy is to lay the foundation for your emotions, just like if you raise plants and the soil is fertile, plants will naturally not wither easily, but if insects are already sick, you should spray them.

The following is a useful diet reference compiled by me, which you can choose according to your own situation:

Anyway, when I was anxious about the project in the past two years, I adjusted according to these methods. Before I arrived at Deadline, palpitation and insomnia's illness was mostly cured. Of course, the most important thing is not to expect too much from diet therapy. Emotional problems are caused in many ways. Eating right is a plus item. Sleeping well, hanging out more and asking professionals for help when necessary are the real "remedies".