Physical Activity Prevention Of Depression
Question:
Discuss About The Physical Activity Prevention Of Depression.
Answer:
Introduction
Anxiety can be defined as one of the most important health concerns for the human society. Almost all different kinds of age groups are associated with extreme anxiety and stress in the present scenario. Along with that it has to be mentioned in this context that different age groups have different kinds of stress inducing facilitators. Although there are different pharmacological medications for reducing or controlling the anxiety or stress are widely available. These drugs can also induce a huge detrimental impact on the overall healthcare and wellbeing of the individual. Hence, the natural substitute to the pharmacological therapy is always more easily and beneficially adapted by different patient populations.
In nature there are many food groups that have strong anti anxiety or stress reducing properties. It has to be mentioned that anxiety or stress is a result of lifestyle and living conditions. Similarly when trying the non- pharmacological route, the path to stress free life is through a few lifestyle changes. It has to be mentioned that for the most part dietary changes towards to a more facultative healthy diet plan can undo a lot of negative impacts of our every day fast paced life.
The very first food group that should be introduced into the duet regime in an attempt to reduce stress can be the protein food groups. It has to be mentioned that there are many amino acids that can stimulate neurotransmission reducing stress. For instance tryptophan is an amino acid that is known to activate or stimulate the calming neurotransmitters. Whole grains hat are rich in tryptophan can derive serotonin which is known to be an extremely calming agent for the human body[1].
On a more elaborative note, the human brain has a very high energy and nutrient requirement. The deficiency in either of them can alter the array of cognitive functions and can even induce stress in the different individuals. The altered brain chemistry due to certain nutrient deficiency can result into altered neurotransmitter signalling and can in turn be very detrimental for the mental health of the particular individuals by the means of elevated stress[2]. One of the greatest requirements of the human brain for it to function properly is fatty acids, especially the omega 3 fatty acids. Foods like the flaxseeds, fatty fish, walnuts etc are extremely rich in omega 3 fatty acids that stimulate neurotransmitters and keep the human brain “happy”[3].
Magnesium deficiency can also add as a very important facilitating factor to stress and anxiety. It can be mentioned that magnesium is considered to be an extremely calming mineral and it can effectively induce relaxation in the human brain. According to the research, magnesium acts like a very important blood brain barrier that prevents the entry of the stress hormones into the brain in turn reducing the amount of anxiety. Hence foods rich in magnesium like the spinach, almonds, peanuts, cashews, whole wheat must be incorporated in the stress reducing food regime[4].
The impact of Vitamin B is also significantly high in case of anxiety and stress. According to the research, these two elements have a very positive and calming impact of the nervous system relaxing the individual and reducing the stress effectively. Much like the tryptophan, vitamin B also helps the brain in stimulating the neurotransmitters including the serotonin that have a huge impact on the human moods[5]. Hence, any food item rich in vitamin B complex like almonds, beef, avocado can be added to stress reducing food regime as well.
The deficiency of folates leads to oxidative stress in the humans hence in turn increasing the stress and feelings of anxiety and panic in the individuals. Hence any food items rich in folates can help in reducing the stress and anxiety naturally. Food items like asparagus, beans, broccoli, and sprouts, avocado are high in folate concentration hence it needs to be included in the anxiety reducing food regime as well[6].
Hence these are a few food items that can help reduce stress gradually and naturally if the diet is followed strictly for a considerable amount of time. It has to be mentioned that natural remedies are not quick fixes for any health disorders; it requires a considerable time to show measurable results. In case of this natural diet based remedy for reducing stress and anxiety will also require time to be effective.
References:
Robinson, Oliver J., Cassie Overstreet, Phillip S. Allen, Daniel S. Pine, and Christian Grillon. “Acute tryptophan depletion increases translational indices of anxiety but not fear: serotonergic modulation of the bed nucleus of the stria terminalis?.” Neuropsychopharmacology37, business. 8 (2012): 1963.
Kiecolt-Glaser, Janice K., Martha A. Belury, Rebecca Andridge, William B. Malarkey, and Ronald Glaser. “Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial.” Brain, behavior, and immunity25, no. 8 (2011): 1725-1734.
Vinot, Nina, Mélanie Jouin, Adrien Lhomme-Duchadeuil, Philippe Guesnet, Jean-Marc Alessandri, Fabienne Aujard, and Fabien Pifferi. “Omega-3 fatty acids from fish oil lower anxiety, improve cognitive functions and reduce spontaneous locomotor activity in a non-human primate.” PLoS One6, no. 6 (2011): e20491.
Sartori, S. B., N. Whittle, A. Hetzenauer, and N. Singewald. “Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment.” Neuropharmacology62, no. 1 (2012): 304-312.
Stough, Con, Andrew Scholey, Jenny Lloyd, Jo Spong, Stephen Myers, and Luke A. Downey. “The effect of 90 day administration of a high dose vitamin B?complex on work stress.” Human psychology: Clinical and Experimental26, no. 7 (2011): 470-476.
Walker, Janine G., Andrew J. Mackinnon, Philip Batterham, Anthony F. Jorm, Ian Hickie, Affrica McCarthy, Michael Fenech, and Helen Christensen. “Mental health literacy, folic acid and vitamin B12, and physical activity for the prevention of depression in older adults: randomised controlled trial.” The British Journal of Psychiatry197, no. 1 (2010): 45-54.
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