Coco Lee, a diva singer in Chinese-speaking music circles, passed away recently due to depression, which made mental health and depression a hot topic. Nutritionist Gao Minmin cited causative factors of depression and recommended nutrients for good mood and foods to intake and avoid to help manage depression. Traditional Chinese medicine practitioner Wang Da-yuan shared that depression can be relieved with Chinese medicine and massaging acupressure points when it occurs.
Regarding why depression occurs, Gao mentioned six significant causative risks on her Facebook page, which include having an immediate relative with depression, experiencing substantial life changes, experiencing stressful events/trauma, taking specific medications, being sick, and using addictive substances or alcohol, etc.
Nutrients to bring about a good mood
People need to raise awareness of the above depression-causing risks and consume more mood-stabilizing nutrients. Here are nutrients that will bring a good mood.
- Vitamin D is essential because a lack of it will cause anxiety, muscle weakness, and osteoporosis.
- Tryptophan, the raw material for producing the happiness hormone — serotonin, can improve brain stress.
- Vitamin B complex helps maintain the functioning of the nervous system.
- Omega-3 fatty acids can alleviate depression and slow down brain aging.
Foods to intake and avoid to help with your mood
Kao also shared 15 foods for a good mood: bananas, fish, milk, yogurt, oats, walnuts, tea, eggs, 85 percent dark chocolate, hot cocoa, whole grains, berries, soybeans, and water.
Kao also emphasized that processed foods increase the risk of depression. People with depression should also eat fewer desserts, fried foods, and processed foods because these foods will stimulate the dopamine receptors in the brain. Although it can be a quick cure, if one relies on these foods for an extended period, it will increase the chances of depression.
A study in Spain showed that a follow-up of nearly 9,000 people for six years disclosed that people who ate desserts, fried fast food, and pizza were 49 percent more likely to suffer from depression than the general population.
Gao emphasized that if people cannot improve their negative emotions for an extended period, they must seek the help of a doctor or psychologist.
The role of traditional Chinese medicine
In addition, Dr. Wang Dayuan, a Chinese medicine practitioner, also shared through his Facebook page that taking some Chinese medicines and massaging acupoints such as Neiguan, Shenmen, and Laogong can improve the symptoms of depression.
According to Chinese medicine, a failed digestive system can cause gastrointestinal fullness, loss of appetite, and other problems. Prolonged suppression of stomach functions can also impair the heart, leading to malabsorption of nutrients, heart weakness, palpitations, insomnia, dizziness, and sadness.
Chinese medicines can relieve liver stagnation and tranquilize the heart. Different medicines are given according to the symptoms. The patient must consult a doctor before taking the medicine; the effect may not be suitable if the patient buys the prescriptions independently.
Wang Dayuan stressed that during the onset of the disease, one can massage the appropriate acupoints to relieve the symptom. The primary acupoints are Neiguan, Shenmen, Laogong, and Yintang. One can also use a small earball on the “Ear Shenmen” located in the lower 1/3 of the triangle of the ear’s socket or the “Physical and Mental Point” in the center of the earlobes, and massage them with fingers for 5 to 10 minutes to improve the symptoms.
Finally, when experiencing huge emotional changes and turbulence, one may go outside to bask in the sun because sunlight stimulates the brain to release serotonin.
Translated by Audrey Wang and edited by Amanda
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