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Diet rich in sugar is associated with depression
Who has not felt happy during the tasting of a delicious piece of chocolate or at the end of a condensed milk pudding? Well, these "emotions" arise after the rise of substances in the brain called neurotransmitters. It is these substances, especially serotonin and dopamine, that go to the heights when you get the news you earned on the Mega-Sena, hit the target in your projects and even during an orgasm. The feeling of joy, humor, pleasure and happiness depend on these neurotransmitters to be perceived by the brain. In fact, many people become addicted to some drugs because many of them are also able to stimulate dopamine, vitiating the brain to constantly want this sensation of ecstasy. Over the last few years neurophysiology studies have shown that certain foods have the ability to directly stimulate serotonin and dopamine, and may also vitiate our brain in the constant search for them. Both sugar and "fatty" foods stimulate serotonin and dopamine, respectively.
Let's understand this better? The serotonin, neurotransmitter that acts in the mood, sleep, appetite, relaxation and well-being, does not arise from the beyond in our brain being necessary to make it. Enter a key raw material for the production of serotonin, a nutrient (amino acid) called tryptophan, from food sources, but to get inside the brain and serve as a raw material to form serotonin, you need the " of glucose, which is another nutrient generated by the ingestion of carbohydrates, such as cereals, vegetables and fruits, and also entering sugars and sweets as examples.
A carbohydrate-free diet, as many do to lose weight, leads many followers to a tremendous moodiness and irritability, possibly by falling of cerebral serotonin. In fact, it is the fall of serotonin and dopamine in the brain that triggers depression, not by any means the drugs prescribed by psychiatrists for the treatment of depression are aimed at balancing the levels of these neurotransmitters. But for what reasons is the fall of serotonin in the brain? In addition to the genetic predisposition, hormonal factors can influence how the hormones change before menstruation, leading the woman to become avid for sweets.
Tryptin, a substance found in chocolate, directly stimulates the production of serotonin, justifying this need of snatching a whole box of chocolate that many women have before menstruating. Factors such as continuous stress (emotional, physical, etc.) are also capable of leading to the fall of serotonin in the brain, triggering also depression.
Studies published in recent years associate a sugar-rich diet with a greater tendency towards depression, although many of them have a low number of participants, and can not extrapolate to the general population, since there are genetic (individual) factors that make certain people to be more susceptible to depression, not correlated directly with the consumption of sugars. A study published in April 2014 in Journal Plos One (Journal.Pone) concluded that a diet rich in sugary drinks may increase the risk of depression in the elderly, while caffeine consumption at appropriate levels could decrease risk in this same group However, any time there is an intense stimulus in the production of a neurotransmitter, such as dopamine and serotonin, for example after recreational use of a drug, past the stimulatory effect then surely will come an unpleasant feeling of depression, due to the sudden drop of these neurotransmitters after the hyper stimulation. People who use cocaine recreationally report a feeling of depression when the drug ends. It is possible then that patients with a tendency to depression or even already depressed, after consuming sugar and having their serotonin stimulated want to repeat their consumption constantly after some time of their intake, in order to maintain the sensation of pleasure triggered by sugar, becoming then a vicious cycle.
Another line of reasoning can also help understand the ravages of sugar in the brain. It is known that the exaggerated elevation of glucose (sugar) in the blood leads to an oxidation (glycation) of certain cells, including brain neurons, a fact that is able to disrupt neurotransmission, which is the ability of the neurons to communicate properly with each other , thus negatively influencing the perfect brain functioning, including the proper action of the neurotransmitters. With this impaired neurotransmission mechanism there could be a less efficient action of serotonin. Studies are under way to confirm this hypothesis. It is difficult to conclude in scientific terms whether excessive consumption of sugar triggers depression or whether the depressive has a "comfort food" in the sugar that gives him a sense of "pleasure" , that is, whether it is a cause or a consequence.
Finally, the ideal is that we should provide nutrients that are important for the production of serotonin, such as tryptophan, found in oilseeds such as chestnuts, walnuts, almonds and peanuts, fish, yogurt, egg, peas, bananas, cauliflower, among others. Folic acid, also found in lentil, beer yeast, black beans, chickpeas, broccoli, spinach, also contributes to the production of brain neurotransmitters involved in mood and well-being, contributing to the reduction of risk in the prevalence of depression, as studies have correlated a greater number of depressives in populations with low folic acid intake.
It is also important to look for trained professionals to accurately address the diagnosis and treatment of depression, which most often leads to a loss of quality of life by compromising the daily lives of people in this condition.
In addition, it is also important to look for trained professionals to accurately address the diagnosis and treatment of depression, which most often leads to a loss of quality of life by compromising the day the day of the people who are in this condition. Take care and seek a healthy diet whenever possible.
1 Kg cod in potatoes 1 kg potatoes, peeled and cut into 4 parts 1/2 cup chopped green olives 3 tablespoons capers 1/2 cup white raisins (seeded) 3 tablespoons green odor 2 cloves garlic, chopped 1 cup water How to prepare: Put the cod for 24 hours, changing the water several times. Place in two layers in a saucepan, potatoes, cod, olives, capers, raisins, green - and garlic.
Here's how to balance the use of shakes with food
Going to meal replacement shakes is not new in the world of dieting. But according to nutrologist Roberto Navarro, a member of the Brazilian Association of Nutrology (ABRAN), if the shakes have an adequate nutritional composition, they can be adopted as a weight loss strategy . "A meal is usually 500 calories, if you eat a whole plate, and the shake of a suitable brand will have the same nutrients, but with a smaller number of calories," says the expert.
