Wednesday 7/6/2023
PHOTO: Kelli McClintock
Text: Nicoleta Casangiu and Alejandra Misiolek
Mood swings throughout the day are normal and also very frequent. People naturally respond to stimuli that affect them during the day. However, when throughout the day and for a long time our mood is low and it is also associated with other alterations, we can think of a depressed mood or depression.
When we talk about depression, we are referring to an emotional disorder fundamentally characterized by a low mood and feelings of sadness, associated with changes in behavior, level of activity and thought.
There is increasing evidence of the importance of lifestyle factors in depressive disorders.
Recent research on lifestyle-related factors in depressive disorder pays special attention to diet. Additionally, there is evidence on how exercise, sleep, and related behaviors affect our mood.
Studies show that certain nutritional factors increase the risk of depression, such as energy overload, skipping breakfast, unhealthy eating styles such as the Western diet, and the resulting inflammation and obesity.
In addition, nutritional imbalances such as inadequate intake of protein, fish (Ω3 polyunsaturated fatty acids), vitamins (folate and vitamin D), and minerals (iron and zinc) increase the risk of low mood. Science has already warned that deficiencies in vitamin C, D, E, as well as folic acid, niacin, thiamin, iron, zinc or omega-3 fatty acids, affect the brain, reducing dopamine levels that generate the sensation of happiness.
On the other hand, poor oral hygiene, food allergies, alcohol addiction and smoking are other important risk factors. Apart from food, habits also play an important role. A sedentary lifestyle and increased screen time also affect our mood significantly.
Although imbalances and certain habits can negatively affect our mood, others can have a positive influence. It has been seen that certain foods help in depressive symptoms since some nutrients participate in the synthesis of neurotransmitters (substances that participate in neuronal signaling and nerve transmission). Introducing foods that contain these nutrients can contribute to an improvement in our mood. Specifically, the following foods, due to their high content of beneficial nutrients for our mental health, have shown to have effects on improving our mood: nuts, green tea, dark chocolate, oats, yogurt, fish, blue, turmeric, quinoa.
In conclusion, these would be some of the recommendations that we can incorporate into the day that can improve our mood:
- Consume certain types of food such as vegetables, soy products, fish, fruit, legumes, whole grains and nuts and avoid other foods such as ultra-processed foods.
- Promote adequate protein intake to ensure an adequate amount of amino acids.
- Ensure exposure to sunlight, especially for people with an inadequate or deficient level of vitamin D.
- Increase consumption of tea, green tea and coffee instead of sugary drinks, but avoid consumption at night.
- Ensure adequate sleep and a regular daily rhythm.
- Avoid stressors and interpersonal conflicts before and during bedtime.
- Introduce the practice of relaxation exercises, yoga, mindfulness in our routine.
- Avoid drinking alcohol before going to sleep.
- Eat foods with probiotics, such as yogurt or kefir, and actively use probiotics, especially in cases of irritable bowel syndrome and abdominal symptoms.
- Do light exercise or walk for 15-30 minutes in the morning, which has a triple action: physical activity, resetting the circadian clock and increasing the level of vitamin D.
- Maintain a close connection with nature.
- Avoid prolonged non-occupational or non-academic use of the internet and gaming and restrict evening screen time.