Üsküdar University, Faculty of Health Sciences, Department of Nutrition and Dietetics Res. See. Hatice Çolak pointed out the importance of nutrition in the prevention of mood disorders in autumn and shared information on the subject. Noting that the relationship between nutrition and depression has been investigated for many years, experts say that current data indicate that this interaction is bidirectional.
Experts, who state that while depression affects the food intake of individuals, triggers the formation of depression, recommends a diet rich in vegetables and fruits and consuming fish 2-3 days a week.
Stating that there should be sufficient amounts of B, vitamin C, folate, calcium and magnesium for the production of serotonin in the body, experts said that patients treated for depression should have stale cheese, chocolate, foods containing nitrites, broad beans, fermented alcoholic beverages, smoked or pickled fish, coffee, cola. He recommends avoiding caffeinated beverages such as
“Attention to nutrition in seasonal changes”
Nutrition and Diet Specialist Hatice Çolak noted that the autumn season manifests itself with weather changes and said, “Healthy and regular nutrition is very important in these changes, both to support the immune system and to prevent mood disorders. In particular, it is necessary to eat rich in vegetables and fruits, and consume 5 portions a day. said.
Emphasizing that the consumption of vegetables, fruits, whole grain foods and legumes containing pos should be increased, Çolak said, “The consumption of omega-3 sources should be increased due to both the prevention of depression and their beneficial effects on the immune system. Fish should be consumed 2-3 times a week. B and C group vitamins are also effective in reducing depression. For this reason, attention should be paid to the consumption of cereals, legumes, fresh vegetables and fruits. made suggestions.
“Is there a relationship between nutrition and depression?”
Stating that the relationship between nutrition and depression has been investigated for many years, Çolak said that the available data indicate that this interaction is bidirectional.
Noting that nutrition triggers the formation of depression, Çolak said, “In some studies, even after correcting the deficiency of deficient nutrients in depressed individuals, the symptoms decrease and the treatment results successfully.” used his statements.
“As serotonin levels decrease, the risk of depression increases”
Colak; Stating that the risk of depression and the severity of symptoms decrease with the consumption of foods rich in vegetables, fruits, meat, fish and whole grain products, he said, “On the contrary, the consumption of processed or fried foods, refined grains and sugary products causes depression. In addition, the risk of depression increases as the serum serotonin level decreases. ”he said.
“B, C, folate, calcium and magnesium are important”
Noting that there should be sufficient amounts of B, vitamin C, folate, calcium and magnesium for the production of serotonin in the body, Çolak said, “Also, tryptophan is the precursor of serotonin. Tryptophan is abundant in seafood such as oysters, snails, octopus, squid, and foods such as bananas, pineapple, plums, hazelnuts, milk, turkey, spinach and eggs. used his statements.
“Fish should be consumed 2-3 times a week”
Stating that there is a relationship between Omega-3 fatty acids and depression, Çolak said, “The incidence of depression was found to be higher in societies that consume less fish. For this reason, oily fish should be consumed 2-3 times a week. gave advice.
Mentioning that monoamine oxidase inhibitors-MAOI-derived drugs cause side effects in the treatment of depression, Çolak said:
“The effects of serotonin, norepinephrine, tyramine and dopamine levels increase, leading to hypertension and many health problems. For this reason, a tyramine-restricted diet is recommended for individuals. This diet is known as the MAOI diet. Caffeinated beverages such as aged cheese, chocolate, foods containing nitrites, broad beans, fermented alcoholic beverages, smoked or pickled fish, coffee, and cola should not be consumed. In addition, foods and beverages containing aspartame sweetener should be avoided, and food labels should be examined in detail during grocery shopping.
“Pay attention to these in nutrition for patients with depression”
Çolak also recommended the following regarding how to feed depression patients:
“It is very important for patients to have regular meals. It should be fed little and often, and snacks should be made. Olive oil and hazelnut oil should be preferred instead of oils with high saturated fat content such as butter and margarine. Processed packaged foods such as sausages, hamburgers, processed meat, cakes, biscuits, cookies, packaged snacks should be excluded from the diet. Fresh and natural food consumption should be increased.
Eat plenty of vegetables, fruits, whole grains and legumes. Quality protein sources should be consumed. Adequate tryptophan intake should be ensured by consuming red meat, fish, seafood, eggs, milk, low-fat cheese, hazelnuts, oilseeds such as peanuts, almonds, walnuts, and legumes. Oily fish should be consumed 2-3 times a week or oily fish once a week. Omega-3 will help relieve my depressive symptoms.
Adequate fluid consumption should be ensured. 8-10 glasses of water or 30-40 mL/kg of water should be consumed per day. This will correspond to an average of 70-2 liters of water per day for an individual weighing 2,5 kilograms. In case of anxiety, alcohol and caffeine intake should be avoided, and coffee and tea consumption should be reduced.
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