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The Best Diets For Women.

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The Best Diet for Depression and Anxiety

Simple changes in your diet can have profound effects on your brain and body. Which is why best diets for women are important Scientific organizations around the world have found that eating the right foods can reverse depression, reduce anxiety, increase energy levels, increase mental alertness and concentration, and deal with a variety of chronic health conditions such as heart disease, diabetes and cancer.

To help you treat depression, make sure to include the following foods in your diet:

Nutritious food

Nutrients help maintain good health. They come in the form of vitamins, minerals, proteins, carbohydrates and certain fats. Certain nutrients provide us with energy, such as complex carbohydrates and proteins. Others increase our metabolism, such as water, vitamins and minerals. Inadequate nutrition prevents the body from functioning fully. Not getting all the nutrients you need can cause many health problems.

Omega-3 fatty acids

Participants in a study published in the Archives of General Psychiatry in 2002 ate only one gram of fish oil per day and found that symptoms of depression (such as anxiety) were reduced by 50%, sleep disorders, unexplained sadness, Suicidal thoughts and decreased sexual desire. Omega-3 fatty acids can lower cholesterol and improve cardiovascular health. Foods high in omega-3 include:

Fish oil.

Tuna.

Salmon.

Mackerel.

Flax seed.

Rapeseed oil.

Soybean oil.

Nut.

Dark green leafy.

Mediterranean diet

The Mediterranean diet is based on the traditional cuisine of the Mediterranean countries and is a balanced and healthy diet. It consists of many fruits, nuts, vegetables, cereals, beans and fish. These foods contain nutrients essential for the proper functioning of the brain, making them an ideal diet for depression.

A study involving more than 10,000 adults, published in the Archives of General Psychiatry, found that people who followed the Mediterranean diet were more than 30% less likely to develop depression than those with the least diet. .

Scientists have linked folic acid and vitamin B-12 deficiency to depression. The Mediterranean diet includes high levels of these two nutrients, as well as omega-3s that are good for the heart, monounsaturated fats ("good fats"), and dietary fiber. Folic acid is found in beans, nuts, dark green fruits and vegetables, while B-12 is found in all lean and low-fat animal products, such as fish and low-fat dairy products.

Antioxidants

During normal body functions, harmful molecules called free radicals are produced in the body. These free radicals accelerate the aging process and cause many health problems. Antioxidants such as beta-carotene and vitamins C and E fight against the effects of free radicals, depriving them of their destructive power.

Francine Grindstone, associate professor of medical science at Harvard Medical School, associate epidemiologist of Brigham and Women's Hospital in Boston, and doctor of forensic medicine studied the effects of β-carotene on memory and cognitive function and concluded that β-carotene can increase Memory and reduce the risk of dementia. The cognitive benefits of beta-carotene can also help reduce the symptoms of depression.

In one study, 40 patients with chronic mental illness received 1 gram of ascorbic acid (a vitamin C) per day. Significant improvements in depression and mania symptoms and general health. According to the National Institute of Mental Health, patients with depression have lower levels of vitamin E.

Complex carbohydrate

Eating foods rich in complex carbohydrates (whole wheat bread and pastries, cereals, brown rice) will increase your serotonin content, a brain chemical that excites you. Serotonin can fight depression and anxiety.

Researchers from the Commonwealth Scientific and Industrial Research Organization found that people who were on a low-fat, high-carbs diet had better moods during the diet year than those on a lower diet. participate. A high-fat, low-carbs diet.

A study published by the National Institutes of Health (NIH) compared depression scores in women with a low-protein, high-carbs diet versus a high-protein, low-carbs diet. Women on high-protein, low-carbs diets showed significant improvements in depression and self-esteem scores, while women on low-protein, high-carbs diets did not.

Protein

Foods high in protein contain large amounts of the amino acid tyro sine. Tyro sine helps produce the chemicals dopamine and nor epinephrine in the brain. These chemicals can increase your energy, alertness and concentration.

The protein is used in the production of the neurotransmitters dopamine and nor epinephrine, chemicals that increase alertness and concentration, and improve symptoms of depression.

Try adding protein to your diet several times a day. Good sources of protein are:

Beans and peas

Lean meat

Low fat cheese

Fish

Milk

Poultry

Soy products

Yogurt

Vitamin D

Vitamin D increases serotonin levels in the brain. University of Toronto researchers have found that patients with depression, especially those with seasonal effective disorder, tend to improve throughout the year as their vitamin D levels rise.Most dairy products and fish contain vitamin D .

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How To Implement Diets That Work Fast?

Is there anything like diets that work quickly? This is no secret. Fortunately, most people know that the so-called fast food or fashion diet will not work in the long run, and people who use them often fall into the "slippery effect". "Y" control. weight. But by choosing the right diet and exercise program, we can lose weight without looking back.

It is also possible to lose weight quickly, as long as it is done correctly, there is nothing wrong. Just by changing your diet and by developing a healthy nutrition plan and strenuous exercise, for most people, losing 20 pounds is not a problem for a week. Many of his TV series on diet and weight loss have repeatedly proven this in the media.

After developing a healthy nutrition plan and organized exercise, everyone can lose an average of three to four pounds per week, which is absolutely safe. To achieve effective weight loss through a fast and effective diet, you need to burn more calories than you actually consume. If you're working on a weight loss plan, simply reduce your daily calorie intake to 500 and exercise enough to burn out another 500 calories. This exercise will last about an hour, and you will lose about 3 to 5 pounds per week.

Example: I like to train on a stepper. I kept walking for an hour and a half, then got wet, burning 900 to 1200 calories. I weigh 79 kg. And the BMI is 22.5. At 57 years old, I really don't think it's bad! Obviously, the result will depend on everyone's weight.

There are many different diet plans on the market, many of which are good, but keep in mind that many are scams. In addition to eating healthy foods and drinks, performing strenuous exercise and rigorous training, there are a variety of diet pills, diet drinks and so-called diet methods. Believe it or not, some of them are scientifically proven that overweight people can get great results with these products. However, they should not be considered a lazy way to lose weight. There are no idle people, only people without life goals or ambitions! This simply means that when someone wants to lose weight, the mindset plays an important role.

You can find a diet that works, but without the magic pills you can take, everything is effortless. Even citrus fruits such as lemon or grapefruit are ideal fat burners, but if you eat pounds and pounds of food, they won't reach the ideal weight. When you want to lose weight and start looking for a diet that works quickly, the main factor is to make a decision immediately and stick to it. You must set a goal. Exercise for at least an hour a day and eat healthy. There are some very interesting activities that you don't really notice when you burn calories. Swimming, cycling, tennis / table tennis, badminton, squash (martial arts), martial arts, walking and more. If you are not a gymnast or jogger, then there is no excuse, please find your favorite sport.

Start drinking plenty of water. We need to drink at least 3 liters of water a day and they are essential for weight loss. Start eating healthy foods such as vegetables, fresh fruits, white meat, cereals, salads, fish and other seafood. Stay away from fast food and if you eat pasta or salad, be careful with the sauce in it. You can prepare a plate of healthy food and destroy everything with unhealthy fat sauce.

However, personally, you have to do this if you choose to lose excess weight. If you lose weight halfway, then you will lose the bulging battle! Plan your route carefully and prepare for failure! There are many effective diets that can work quickly. Focus on proven methods and keep going.