ALIMENTOS QUE NOS PUEDEN AYUDAR A COMBATIR LA DEPRESIÓN Y LA ANSIEDAD

DRA. DANIELA CALORE VELAZQUEZ

NUTRICIONISTA

SAN JOSE, COSTA RICA

ALIMENTOS QUE NOS PUEDEN AYUDAR A COMBATIR LA DEPRESIÓN Y LA ANSIEDAD

 

Alimentarnos de la manera correcta nos da muchos beneficios, entre ellos, cubrir nuestras necesidades diarias como dormir, ir a trabajar, estudiar, hacer ejercicio y también, influye mucho en nuestro estado de ánimo.

Hemos escuchado en repetidas ocasiones que no debemos dejar de lado ningún grupo de alimentos ya que cada uno nos aporta sustancias esenciales para mantenernos sanos y felices.

Nuestro cerebro maneja una hormona conocida como la “hormona de la felicidad” o serotonina. Este es un neurotransmisor importante para la regulación del humor, estrés, apetito y el sueño. Si no obtenemos una ingesta suficiente de fuentes dietéticas, los síntomas de la deficiencia de serotonina pueden incluir depresión, ansiedad y otros trastornos del estado de ánimo.

Y.. ¿cómo puedo hacer para que aumenten los niveles de serotonina? Consumiendo alimentos tales como carbohidratos complejos (aquellos que nos proporcionan fibra), carnes, nueces, productos lácteos, frutas y vegetales. El aporte que nos da a nuestro organismo corresponde al aminoácido triptófano, el cual es el precursor número uno del neurotransmisor serotonina. El triptófano ayuda a que la serotonina ingrese a los vasos sanguíneos y al sistema nervioso central con lo que logra la estabilización del estado de ánimo.

Mantener una dieta equilibrada, variada, suficiente, higiénica, lo más natural posible y en las cantidades adecuadas además de involucrar al menos 30 minutos de actividad física al día y mantenernos hidratados, ayuda a que nuestro cuerpo esté preparado para afrontar cualquier tipo de situación.

Estos son algunos alimentos que pueden ayudarte a combatir la depresión y la ansiedad:

  1. AVENA, Y QUE SEA INTEGRAL!

 avenaAl ser un carbohidrato complejo por el aporte de fibra nos ayuda a sentir mayor saciedad y a regular los niveles de azúcar en sangre. Estudios han demostrado que la depresión se encuentra ligada a los niveles de azúcar en sangre, por lo cual la avena es una buena opción para incluirla dentro de la dieta. Es un cereal muy completo, contiene muchas vitaminas y minerales como es el caso de la vitamina B6 y B1, ácido pantoténico, nutrientes que también ayudaran a la estabilidad emocional.

 

  1. ARROZ INTEGRAL

Pertenece también al grupo de los carbohidratos complejos por lo se le atribuye Arroz integralal igual que la avena, regular los niveles de azúcar en sangre y da saciedad. Es rico en vitaminas del complejo B como lo son B1, B3 y ácido fólico, nutrientes indispensables para el sistema nervioso central.

 

 

 




 

  1. CHILE DULCE O PIMIENTO VERDE, ROJO O NARANJA

Son una excelente fuente de vitamina C esencial para fortalecer el sistema inmune y así evitar que nos enfermemos seguido. El chile dulce, le da un rico sabor a las comidas y es muy versátil al mismo tiempo. Además, son una buena fuente de vitamina B6 esencial para el buen funcionamiento del sistema nervioso. Puede ayudar a aliviar síntomas como ansiedad, tristeza y depresión.

chile dulce



 

  1. CHOCOLATE OSCURO

4¿A quién no le gusta el chocolate? A todos nos gusta, de una u otra manera en cualquier presentación y existen muchos de estos en el mercado. La clave es elegir el mejor. Elije aquel chocolate oscuro que contenga de 60 a 70% cacao, siendo este rico en antioxidantes y sustancias llamadas flavonoides que nos proporcionan estimulación a nuestro sistema nervioso y placer emocional.



 

  1. ESPINACA

Este vegetal es una buena fuente de hierro y vitamina B6, la cual ayuda a prevenir la depresión, ansiedad, pánico y tristeza. Aporta magnesio, necesario para que exista un aumento del flujo sanguíneo en el cerebro, activándonos.

Espinaca

 

Tip: Cuando vayas a comer alimentos que contengan magnesio, no lo combines con aquellos que nos aportan calcio para no interferir en su absorción.

 


  1. HIGADO

6

Tal vez a muchos no les guste pero, el hígado es un alimento que contiene todas las vitaminas y minerales. En este caso, resaltamos su contenido de vitamina D debido a que puede ayudar a aliviar la depresión.

 

 


  1. NUECES

 NuecesAdemás de ser deliciosas, las nueces son ricas en ácido graso omega-3, un componente esencial para el buen funcionamiento del cerebro. Estudios han indicado que los niveles bajos de omega-3 pueden causar depresión.

 

  1. SALMÓN O PESCADO AZUL

El salmón también es rico en ácidos grasos omega-3, los cuales estimulan la 7producción de serotonina en el cerebro.

 

 

 


  1. SEMILLAS DE GIRASOL

Las semillas de girasol contienen altos niveles tiamina o vitamina B1. Esta vitamina posee la característica de coordinar la actividad de los nervios y los músculos. Por eso te puede ayudar a lidiar con la ansiedad y los sentimientos de pánico. Escoja semillas bajas en sodio.

Semillas de girasol

 



Referencias

 

Baeza JC. (n.d): Alimentación y Ansiedad. Disponible en: https://clinicadeansiedad.com/soluciones-y-recursos/prevencion-de-la-ansiedad/alimentacion-ansiedad/

 

Colón, R. (2013): Combata la depresión con estos 10 alimentos. Disponible en: http://www.aarp.org/espanol/salud/vida-saludable/info-04-2013/fotos-alimentos-combatir-depresion.html#slide1

 

Gomez-Pinilla F. (2008): “Brain foods: the effects of nutrients on brain function”. Nature Reviews Neuroscience 9, 568-578.

 

Gómez-Pinilla F., Tyagi E. (2013): “Diet and cognition: interplay between cell metabolism and neuronal plasticity”. Current Opinion in Clinical Nutrition and Metabolic Care 16(6), 726-733.

 

Gleville, M. (2011). Salud para la mujer.Guía completa de nutrición y terapias naturales para mujeres de todas las edades. Primera edición. Editorial Blume. Barcelona, España.

 

 

Grieving – How long does it last?

Grieving is a complex process, it is not the same for everybody and nobody reacts in the same way to it.

Factors such as attachment, type of death are really important in how an individual is going to face their grieving. For example, if you lose a co-worker that you have been working with for years, it is not the same process than if you lose your wife, or if you lose your cat, so the expectations in every single event are totally different.




Taking the previous paragraph as base line, it depends in how traumatic was the experience for you, there are cases when you know that someone is close to die, because of a terminal decease for example, then family and friends have “enough” time to confront the situation in a better way, because in fact they started already an internal grieving about that, so when this person dies they are not that impacted, but when you have to face the death of somebody because of an accident, that changes everything, it could be really traumatic and derive some other issues, including a severe depression for example.

So, in short, as you can see there is not a “standard” grieving time, all you have to do is “grieve” that grieve well, what do I mean by that?

What is grieving well?, read our post about this topic here!

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Consider creating an online memorial for your loved ones at biografield.com, completely for Free! (www.biografield.com)



The 5 Stages of Grief

What are the stages of grief? or the well known as the 5 stages of grief?

Here a little bit of story before explaining them.

The Kübler-Ross model postulates a series of emotional stages experienced by survivors of an intimate’s death, wherein the five stages are denial, anger, bargaining, depression and acceptance.

The model was first introduced by Swiss psychiatrist Elisabeth Kübler-Ross in her 1969 book, On Death and Dying, and was inspired by her work with terminally ill patients.[1] Motivated by the lack of curriculum in medical schools on the subject of death and dying, Kübler-Ross examined death and those faced with it at the University of Chicago medical school. Kübler-Ross’ project evolved into a series of seminars which, along with patient interviews and previous research, became the foundation for her book. Since the publication of “On Death and Dying”, the Kübler-Ross model has become accepted by the general public; however, its validity is not consistently supported by the majority of research.[citation needed]

Kübler-Ross noted later in life that the stages are not a linear and predictable progression and that she regretted writing them in a way that was misunderstood.[2] Rather, these are a collation of five common experiences for the bereaved that can occur in any order, if at all.




So, the 5 stages are (Also known as DABDA):

  1. Denial — The first reaction is denial. In this stage individuals believe the diagnosis is somehow mistaken, and cling to a false, preferable reality. In this stage you don’t realize what is happening is actually real, here is when you say thins like “This is NOT happening” and you truly believe it.
  2. Anger — When the individual recognizes that denial cannot continue, they become frustrated, especially at proximate individuals. Certain psychological responses of a person undergoing this phase would be: “Why me? It’s not fair!”; “How can this happen to me?”; ‘”Who is to blame?”; “Why would this happen?”.
  3. Bargaining — The third stage involves the hope that the individual can avoid a cause of grief. Usually, the negotiation for an extended life is made in exchange for a reformed lifestyle. People facing less serious trauma can bargain or seek compromise.
  4. Depression — “I’m so sad, why bother with anything?”; “I’m going to die soon, so what’s the point?”; “I miss my loved one, why go on?”
    During the fourth stage, the individual becomes saddened by the mathematical probability of death. In this state, the individual may become silent, refuse visitors and spend much of the time mournful and sullen.
  5. Acceptance — “It’s going to be okay.”; “I can’t fight it, I may as well prepare for it.”

In this last stage, individuals embrace mortality or inevitable future, or that of a loved one, or other tragic event. People dying may precede the survivors in this state, which typically comes with a calm, retrospective view for the individual, and a stable condition of emotions.

It is important to note here that these stages do not necessarily occur in that order, you can actually start in a really depressed stage and then move over, get to the acceptance and months later step backwards, etc.

If you look at the Biografield logo, you will see the representation for every single stage, additionally to that all the tributes comes with a GriefMeter that help you flag how do you feel in regards to you loss.



Grief Control used by Biografield
Grief Control – > Biografield (Check an online Tribute here )

How much times does it take to cover all the stages? Read our post about this and more helping information here.

Don’t forget to subscribe to our Blog at the left of this page to receive all our new posts, etc.

How To Make an Online Memorial for a Departed Loved One

Your online memorial should be special, at Biografield we have created the tools for you to create a really special Tribute for your loved one.

What information you need? Only your memories, some nice pictures, maybe a song that represents something for your loved one and you, etc. You can pack the tribute with all the information that you want.

So, now that you know what is needed, you can open up Biografield in case that you are not registered, if you are already registered with Biografield just login and navigate to the tribute creation area.



The form looks like this, just fill out the fields and click on Create Tribute.

Creating a new Biografield Tribute
Creating a new Biografield Tribute

What is an online tribute or memorial?

Like in real life, when a loved one dies family and friends get together to honor their life, remember what their likes and dislikes were, and speak about their life in general; You can do the same thing online and THAT is what we call an online memorial or an online tribute.

An online tribute is basically a space on internet for you to remember with your family and friends the life of your loved ones, no matter is it is a pet, a person or even a group.

This kind of spaces give the opportunity to give the honor they deserve online, usually you can add pictures, videos, histories, and more things depending on the tribute that you want to create, Biografield gives the opportunity to not only upload all the images that you want, but also gives the opportunity to add badges to the tribute, badges that represent the life of your loved one.

Online tributes are great options to have all those memories always in the same place, and pass them from generation to generation.

Create a FREE online tribute today at Biografield (www.biografield.com)

Victims of Ecuador Earthquake – April 17th, 2016

 

Biografield tribute:

https://www.biografield.com/tributes/Victims_of_Ecuador_Earthquake_-_April_17th_2016/

On April 17th, 2016 Ecuador suffered a fatal earthquake, currently the fatalities jump to 238; more than 1500 injured.

Ways to help:

  1. United States Fund for UNICEF https://www.unicefusa.org/donate/support-unicefs-emergency-relief-programs/30257
  2. Cruz Roja Ecuador/Ecuadorian Red Cross https://www.redcross.org/donate/0316-d
  3. Oxfam International https://donate.oxfam.org.uk/emergency/ecuador
  4. Global Shapers Quito https://www.generosity.com/emergencies-fundraising/ecuador-earthquake-emergency-relief–2

El 17 de abril del 2016 Ecuador sufrió un fatal terremoto, actualmente las muertes ascienden a 238 y más de 1500 heridos.

Puedes ayudar de las siguientes maneras:

  1. United States Fund for UNICEF https://www.unicefusa.org/donate/support-unicefs-emergency-relief-programs/30257
  2. Cruz Roja Ecuador/Ecuadorian Red Cross https://www.redcross.org/donate/0316-d
  3. Oxfam International https://donate.oxfam.org.uk/emergency/ecuador
  4. Global Shapers Quito https://www.generosity.com/emergencies-fundraising/ecuador-earthquake-emergency-relief–2