Foods have an immense impact on your body and your brain. Eating whole foods is the best support for the mental and physical health. Avoiding sugar (especially fructose) and artificial sweeteners is on the basis of the evidence a very important aspect of the prevention and treatment of depression. Both contribute to chronic inflammation with us can inflict serious damage to your brain functions.
Main points at a glance:
1. According to the preliminary study results of the enjoyment of sweetened beverages associated with an increased risk of depression.
2.Those who had drunk more than four cans or glasses of lemonade or other artificially sweetened beverages, shown in the below presented study a nearly 30% higher risk of depression compared to those who do not consume these beverages.
3. Possible mechanisms that exert through the intake of sugar a toxic effect on mental health, are caused by insulin and leptin resistance. The activity of an important hormone called BDNF is suppressed, the value is critically low in depressed patients, and chronic inflammation, which are probably is a major cause of depression will be promoted.
Sugar and mental fitness.
Preliminary results of the study have been reported at the 65th Annual Meeting of the “American Academy of Neurology”, show that the consumption of sweetened drinks – regardless of whether they are sweetened with sugar or artificial sweeteners – associated with an increased risk of depression. The consumption of coffee was associated with a slightly decreased risk.
According to researchers point to the results, that a reduction in the enjoyment of sweetened drinks, or complete replacement can help by not sweetened drinks to reduce the risk of depression.
The study includes nearly 264,000 adults aged over 50 years, who participated in a Feeding and Health Study.
At baseline, a detailed nutrition survey was conducted among the participants. As part of a ten-year overview, they were asked if they already suffer from depression or whether depression was diagnosed with them at some point during this period.
Those who had drunk from the participants more than four cans or glasses of lemonade or other artificially sweetened beverages showed an almost 30% higher risk of depression compared to those who had not taken these drinks.
Regular sodas drinkers have an increased risk of 22%.
Those volunteers who took four cups of coffee a day to be demonstrated to fall ill with a 10% reduced risk of depression.
Why sugar increases the risk of depression.
There are at least three possible mechanisms that could exert a toxic effect on mental health through the intake of refined sugar:
1. Sugar (especially fructose) and grains contribute to interfere with the signals of insulin and leptin resistance , which play an important role for your sanity.
2. Sugar suppresses the activity of a key growth hormone called BDNF (Brain Derived Neurotrophic Factor), which promotes healthy neurons of the brain. The BDNF levels are lower than critical both in depression and schizophrenia, which has already been found in animal experiments.
3. Sugar consumption also triggers a cascade of chemical reactions in the body that promote chronic inflammation. In the long term inflammation interferes with the normal function of the immune system, which in turn is associated with an increased risk of depression. In 2004, the British researchers on psychiatric field, publish a provocative cross-cultural analysis of the relationship between diet and mental disorders. Its primary result was a strong correlation between high sugar consumption and the risk of depression and schizophrenia.
“A higher intake of refined sugar and dairy products predicts a worse 2-year results relative to the schizophrenia. A high prevalence of depression was predicted by an insufficient intake of fish and seafood.
The prevalence of depression are similar to those that cause diseases such as cardiovascular disease and Diabetes.People with mental health problems nutritional approaches should be strongly recommended, because dietary intervention studies are approved in any case in schizophrenia and depression.And sugar consumption is indeed a primary sponsor of chronic inflammation. The consumption of large amounts of sugar can cause many negative health problems – both mentally and physically.
Another earlier study, published in the “International Journal for breastfeeding, noted that inflammation may be much more than just another risk factor According to the researchers: The old paradigm described inflammation as only one of many risk factors for depression. The new paradigm will draw on recent research which showing that physical and psychological stressors increase inflammation risk significantly.
However, recent studies represent an important shift in the paradigm established:Inflammation is not simply a risk factor, it is the risk factor at all, which is superior to all other factors.In addition, it is stated that inflammation which the psychosocial – increase behavioral and physical risk factors are decisive for the risk of developing depression. This is true of depression in general and in particular also for the postpartum depression.
Omega-3 fatty acids promote optimal brain function and mental health.
Another major offenders that promotes inflammation in your body are, rancid or oxidized omega fats (trans fats) , while a diet that is rich in omega-3 fatty acid, helps to reduce inflammation.
To find healthy omega-6 fats like gamma linolenic acid (GLA) in the evening primrose, black currant and borage oil, can also help counteract inflammation.
While all Omega-3 fats have immune-boosting qualities, omega-3 fats from marine sources (EPA and DHA) are biologically more effective than omega-3 fat ALA, found in plant sources such as flaxseed and are stronger in the fight against inflammation. One of the most potent sources of omega-3 fatty acids is krill oil, as it has many advantages over ordinary fish oil.
Key factors to overcome depression.
1. Movement – If you have depression, or even if you just feel bad from time to time, exercise is a must be done. The research results in this area are mostly positive. One of the main characteristics of the movement is the increase of endorphins, which are hormones that help you feel good. It also helps to normalize your insulin and leptin levels.
2. Eat healthy – a factor that can not be overlooked is your diet. Foods have an immense influence on the mood. By avoiding sugar and grains you normalize your insulin and leptin levels, and the elimination of artificial sweeteners increases your chances to avoid toxic side effects.
3. Optimize your intestinal health – fermented foods such as fermented vegetables are also important for optimal mental health, as they are the key to optimizing your intestinal health.
Many people do not realize that your gut is literally your second brain and significantly influenced your mind, your mood and your behavior. Your gut produces more performance-enhancing serotonin as your brain is able to do that.
4. Diet with a high-quality, animal omega-3 fat, such as krill oil – This is one of the most important nutrients in the battle for your health.
5. Get plenty of sunshine – keeping sure that you get enough sunlight to get a healthy vitamin D levels, and this is one of the decisive factors in the treatment of depression, so you can also check in.
In a previous study, it was found that people with the greatest Vitamin D deficiency were 11 times more prone to depression than those people who had normal levels.
Vitamin D deficiency is actually more the norm than the exception, and has been associated with the areas of psychiatric and neurological disorders several times in connection.
6. Avoid stress – Depression is a very serious disease, but it is not a “disease”. Rather, it is a sign that your body and your life are out of balance.
It is important to remember that when you think of depression in a disease and believes you just have to take medication to relieve this or cure.
All you really need to do is, again bringing Balance in Your Life , and one of the most important ways to do this is: avoiding stress. In today’s hectic world, it is undoubtedly a difficult – but by no means an impossible challenge.