Rain and slush, lack of sunlight and cold - the best of friends for a bad mood. I want to get under a warm blanket and eat sweets, but this, alas, does not help to cope with depression begins, but a proper diet completely. What products to include in your diet is to always be in good shape and good spirits?
The reasons for depressionIt can be a lot, including unhealthy diet and lack of water in the body. With the onset of cold weather, do not forget to monitor the amount of fluid you drink, because water needs of the organism not only in the summer. A must to diversify your menu and include foods rich in vitamins and minerals necessary for the quality of the nervous system and brain.
The main hormone of joy - a serotonin and get it simply, you need to eat the right foods that contain the amino acid tryptophan. The synthesis of tryptophan also helps the B vitamins, vitamin C, magnesium, zinc, which is why it is so important that the food was varied and balanced. In addition to the fight against bad mood, tryptophan helps to cope with insomnia, improves performance, relieves tension and normalize appetite.
Vegetables and fruits are orange and red.Tomatoes, carrots, bell peppers, pumpkin, oranges - this is an incomplete list of fruits and vegetables, you can charge a good mood and keep depression. And it's not only in cheerful colors, fresh fruits and vegetables contain a lot of vitamins and minerals, so the body needs during the cold season Citrus It contains vitamin C, which is needed to process the amino acids contained in animal proteins in serotonin - the hormone of joy and good mood. And in tomatoes is an important substance lycopene - is an antioxidant that also contributes to elevation of mood. Incidentally, the processed tomatoes (stewed, roasted) contains lycopene, even more than in fresh.
Nuts.Nuts - a fairly high-calorie product, so it needs to be consumed in moderation, but only a few walnuts a day will be an excellent source of omega-3 fatty acids, which will eliminate the first symptoms depression. Add nuts to your favorite morning cereal or fruit salad and a good mood for the day is guaranteed.
Fish and seafood. The fish also contains omega-3, tryptophan, vitamin D, vitamin B6 - these vitamins contribute to the coordinated work of the immune system and improve mood. Seafood is an excellent source of iodine, which affects the activity and work of the brain, without the iodine can not be correct metabolism. 203 times a week include in your diet shrimp, mussels, mackerel, salmon, tuna and other varieties of fish and seafood, and forget about the autumn blues forever.
Dark chocolate. Cocoa beans - a valuable source of serotonin, tryptophan and dopamine, which help fight with a bad mood. Dark chocolate - this is the best natural antioxidant, which in addition to mood, improves blood circulation and helps in the fight against excess weight if you eat it in moderation.
Eggs.You can vary the diet to help fight the signs of depression, including eggs in the diet. They contain, vitamins A and E, B vitamins, tryptophan, and fatty acids. Fried eggs, scrambled eggs or just hard-boiled egg is not only delicious, but also very beneficial for your health and for the mood.
Bananas. All one banana a day and you will forget about chronic fatigue and depression. They contain an alkaloid Harman - a substance that can cause the body a feeling of pleasure and euphoria, but also rich in vitamin B6, which is responsible for the neutralization of stress, anger and frustration. Make it a habit to have a snack and a banana in a bad mood this fall does not threaten you.
Whole grains and cereals. With the advent of cold weather it is important to diversify your diet foods rich in fiber and complex carbohydrates. This will not only keep warm during the cold season, but also increase the production of serotonin and improve mood. Oatmeal, brown rice, buckwheat, potatoes, whole grain cereals - here is a list of foods that you replace antidepressants.
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