During the acquaintance with these women, I noticed something interesting: Four of them were on a very strict diet, one advocated a strictly vegan lifestyle and one stopped eating due to depression.
From looking at their blood tests, I realized that they were simply missing some chemicals due to their diets.
Together with the treatment for helping them with the mental anguish that led to their hardship, I recommended nutritional supplements and a change in dietary habits. After a short period of time, they were blooming and they managed to fully recover from their condition.
I feel compelled to share this life-saving information.
Many of us do not pay attention to our diet. Sometimes we are missing aspects of nutrition, which can lead to changes in our mood.
The following is a recommendation to enrich our diet:
Omega-3
These fatty acids are necessary for good brain function. Low levels of DHA and EPA can lead to depression, anxiety, erratic moods, and difficulty with attention and concentration.
Foods that are rich in omega 3 : salmon, mackerel fish, or sardines. And for vegans: chia seeds, flaxseeds and walnuts.
Vitamin D
Necessary for the production of neurotransmitters. When neurotransmitter levels are low, symptoms of depression and anxiety will appear.
Foods rich in vitamin D are: fatty fish like salmon. Egg yolk.
For vegans it is recommended to consume tofu, mushrooms and orange juice.
Exposure to the pleasant sun for 20 minutes a day will also contribute to vitamin D production and is a joy in itself.
Vitamin B12
A lack in vitamin B12 is associated with the risk of developing dementia in old age as well as depression, confusion, memory disorders, and pain in the oral cavity and tongue.
All the foods that are rich in Vitamin B12 are of animal origin, such as: beef, eggs, dairy products and fish.
I personally avoid these foods, so I received 5 ampoules of vitamin B12 in an injection once a week.
It is important to know that in this way, the vitamin levels are maintained for a long time in the body.
Vegans do not have a reliable source of this vitamin in plant foods, so it is recommended to consume a dietary supplement of this important vitamin.
Carbohydrates
A lack in carbohydrates can cause depression, increased hair loss, cause nails that tend to break easily, fatigue, dizziness, difficulty falling asleep, and spots on the skin that are caused by a lack of omega-3 fatty acid, vitamin E, and zinc.
High levels of carbohydrates create the production of serotonin and tryptophan which are very important for good brain function.
Serotonin regulates sleep, which is important for maintaining our mental health.
Which carbohydrates are recommended to consume?
Oatmeal, rye bread, quinoa, and chickpeas are foods high in nutritious carbohydrates.
Which carbohydrates should you avoid?
Sweet drinks, cakes, cookies and sweet cereal.
Proteins
The protein is made out of amino acids that act as neurotransmitters of serotonin and dopamine, which help create a better mood.
Tyrosine is an amino acid that helps transport dopamine.
The foods rich in this amino acid are:
Fish and eggs. And of plant origin: nuts, beans, oats and wheat.
Other foods containing magnesium, zinc, iron, folic acid, and selenium, enrich our bodies with good energy that improves our mood.
To summarize:
Proper nutrition, exercising at least 3 times a week, exposing ourselves to the fresh air and sunlight, and a loving hug that instantly raises the serotonin in our body, will contribute greatly to our good mood. Embrace these recommendations and you will be able to maintain good mental health.
It is recommended to listen to soothing music that can contribute to the calm and serenity of the mind, which is so important these days.
Yours truly,
