The local new crown pneumonia epidemic continues to expand, and many companies have begun to let employees work remotely from home to reduce the risk of infection. Reducing going out is the best epidemic prevention action. It's just that the days when you can't go out for a long time will inevitably increase your anxiety. If you self-isolate and reduce going out due to the epidemic, what should you do? Dietitians suggest starting with the diet. The nutrients in certain foods can help reduce anxiety.
Pan Fuzi, a nutritionist at Beitou Health Management Hospital, pointed out that diet is not only related to physical health, but also has a great impact on emotional and mental health. If the raw materials for synthesizing serotonin are lacking due to unbalanced dietary nutrient intake, it may affect brain function and hormone metabolism.
Pan Fuzi said that there are several nutrients that people can consume to help regulate their emotions, such as: tryptophan, calcium, magnesium, vitamin B group, vitamin D, OMEGA-3 fatty acids, etc.
Tryptophan is the raw material for making serotonin, and tryptophan can be obtained from protein-rich foods. Protein is broken down into tryptophan in the body, which helps to regulate mood and reduce anxiety. For example: fish, meat, eggs, milk, soybeans, etc.
Calcium is connected with human musculoskeletal in most people's conception, but insufficient calcium intake may also affect the maintenance of normal nerve sensitivity, which may cause emotional fluctuations, irritability, insomnia, etc. The National Health Administration recommends that adults should consume 1,000 mg of calcium a day. Foods high in calcium include cheese, black sesame, dried fish, dried shrimp, traditional tofu, dried bean curd, and seaweed.and dark green vegetables.
Magnesium not only helps nerve conduction and muscle function, but also stabilizes heart rhythm and blood sugar, as well as assists in bone building and mineralization. However, the human body cannot produce magnesium on its own and must be obtained from food; ingredients such as dark chocolate, bananas, dark green vegetables, nuts, and wheat germ are rich in magnesium.
B1, B6 and B12 in the vitamin B group are all related to the normal functioning of brain nerves. Brown rice, potatoes, beans, corn, lean meat, milk, clams and dark green vegetables are all rich in vitamins Group B ingredients. Pan Fuzi also reminded that modern people eat more refined starches (bread, rice, pasta) and less vegetables, and are prone to lack of vitamin B group.
In addition to helping strengthen muscles and bones, recent studies have also found that vitamin D is related to functions such as immune and nervous system regulation; lack of vitamin D may lead to emotional anxiety, depression and other conditions. In addition to promoting the production of vitamin D in the human body through sun exposure, it can also be obtained from natural foods such as mackerel, salmon, dried shiitake mushrooms (sun exposure), eggs, or nutritional supplements containing vitamin D.
OMEGA-3 fatty acids have many benefits, including anti-inflammatory and maintenance of brain health for the brain. In recent years, studies have also pointed out that it has the effect of preventing depression. Small and medium fish (such as mackerel, saury, etc.), flax seeds, chia seeds, walnuts, etc. are rich in OMEGA-3 fatty acids.
Finally, Pan Fuzi reminded that working remotely at home will reduce a lot of physical activities. Don't forget to stretch your muscles and bones to exercise in time for epidemic prevention at home; the human body can stabilize the nervous system during exercise, and will secrete endorphins, serotonin and other happiness hormones. Can reduce stress, tension and anxiety, improve sleep quality.
"Health 2.0" reminds you
In response to the new crown pneumonia epidemic, the CDC continues to strengthen epidemic monitoring and border control measures, and wear a mask as instructed to seek medical treatment as soon as possible, and actively inform the doctor of travel history and contact history, so as to facilitate timely Diagnosis and notification.
◎ Image source/Provided by Dazhi Image/shutterstock ◎ Source: Beitou Health Management Hospital
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