Dietitian Duygu Çiçek gave important information about the subject. Changing weather conditions in autumn; It can drag you into depression with emotional states such as unhappiness, weakness and dissatisfaction. Here are a few tips to spend the autumn more dynamic, happier and full of energy;
Benefit from Omega-3 Fatty Acid Sources!
60% of our brain is made up of fat. Omega-3 fatty acids also have a large share in this beautiful fat cycle. While this important substance ensures the proper functioning of nerve cells, it also eliminates problems in the intestines and regulates intestinal permeability. Of course, healthy cell membranes and healthy intestines mean a healthy mental state, which increases the importance of a diet rich in omega-3s against depression. Since omega-3 fatty acids are not produced by the body, they must be taken from the diet.
Rich sources of omega-3; consists of cold water fish (salmon, sardines, anchovies, mackerel), walnuts, flaxseed, purslane, avocado, chia seeds. Adding one or more of these sources to your daily diet will be good for your soul, calm your anxiety and eliminate your tendency to depression.
Include Tryptophan-Rich Foods in Your Menus!
tryptophan; It is the precursor of serotonin, which sends feel-good signals to the brain and gives a feeling of happiness, vitality and well-being. Since it is not synthesized by the body, it is an amino acid that you must get from food. Foods rich in tryptophan; They play a key role in resolving autumn depression.
Foods rich in tryptophan: Turkey, lean red meat, chicken, cheese varieties, bananas, blackberries, hazelnuts, peanuts, pumpkin seeds, flax seeds, sesame. Consuming one or two servings of these foods daily will help you feel good.
Make sure to check your vitamin D value!
Vitamin D also contributes to reducing anxiety and depression. Foods rich in vitamin D (milk, yoghurt, cheese, egg yolk) and especially sun rays will reduce your susceptibility to depression and positively affect your mood.
For "Water" for a Good Mood!
With the cooling of the weather, your water consumption may decrease. This situation; While it can cause situations such as headaches and inattention, it can also trigger an increase in emotional stress and inner restlessness. Therefore, pay attention to your water consumption during the day and do not wait to be thirsty to drink water.
Exercise Protects From Depression Remember!
One of the most important benefits of exercise is that it reduces stress and creates a strong barrier against depression. High quality; If you want to live a healthy life, you must integrate exercise into your active life. Happiness hormones (endorphins and serotonin) that increase during exercise will make you feel better during the day and increase your mood. Come on, don't stop, make an effort to increase your number of steps during the day.
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