Two basic substances are necessary for normal thyroid function, if we do not get them: they slow down the metabolism and include a sad mood

Proper nutrition can go up to 35 percent. reduce the risk of depression

Research has shown that good bacteria have a positive effect not only on bowel function, but also on the body’s overall health, mood, and energy. The good bacteria that make up the gut microbiome have a huge impact on serotonin production. It is said that it is the gastrointestinal tract that produces about 95%. Serotonin, which helps regulate the quality of sleep and appetite, affects mood and suppresses pain. It goes without saying, therefore, that the digestive system not only digests food, but also controls our emotions.

Here, research by researchers at Harvard University has shown that the people who make up the majority of their diets rich in vegetables, fruits, unprocessed grains, fish, and shellfish have a 25-35% risk of developing depression. lower than those rich in meat, milk, processed and refined foods and sugars.

To maintain a good gut microbiome, V. Kurpienė advises following several basic dietary rules:

“Eat the least amount of processed products possible. It is also important to eat more vegetables: fresh and fermented, that is, fermented. The latter are best eaten in small portions, but more often because they are rich not only in prebiotics and probiotics, but also in salt. Vegetables, like cereals and legumes, contain soluble fiber that feeds our good bacteria and multiplies. When people begin to follow these simple dietary rules, in the long run, usually after a few months, the mood improves, more energy appears in the second half of the day, ”says the dietitian.

The influence of minerals on our mood

Minerals are important not only when we want to strengthen immunity, to maintain the normal functioning of organs such as the thyroid gland, but also when we want to be in a good mood.

“Normal thyroid function requires two main substances: selenium and iodine. When the body lacks them, the thyroid gland is affected, which slows down metabolism, disrupts hormonal activity, includes anxious mood, sad thoughts, drowsiness. It is difficult, but possible, for the body to get the correct amount of selenium and iodine from food, so it is worth including natural sources of these substances in your diet. For example, you can get iodine from fish and shellfish: flounder, cod, herring, shrimp, seaweed or natural mineral water that contains iodine. And selenium is rich in Brazil nuts, tuna, beef, turkey, eggs, “says V. Kurpienė.

Additionally, iodine helps maintain not only normal thyroid hormone production and normal thyroid function, but also normal cognitive function, normal nervous system function, normal energy metabolism, and normal skin condition. Therefore, it is important to take constant preventive measures to avoid the lack of this mineral in the body, according to a press release sent by Uniqa.

According to the specialist, to maintain well-being and mood it is important to drink enough water. “We want to cool off in the summer, so it’s not difficult to drink the necessary amount of water a day, and when fall comes, when the weather cools, and especially now that we’re home, we often forget about water,” he says. V. Kurpienė. – It is important to understand that even without feeling thirsty, it is necessary to drink enough water constantly, because most of our body is made up of liquids. They are necessary for the proper functioning of all organs, including the brain. Drinking enough fluids makes us feel refreshed, crazy, energetic and in a good mood. “

Quality sleep reduces anxiety and tension

When there is lack of sleep, our body secretes more stress hormones. Then we feel worse, we react with greater sensitivity to the environment. If you feel that you have not fallen asleep lately, V. Kurpienė advises you to improve the quality of your sleep by changing your routine:

“If you normally go to bed at midnight, try to get used to going to bed at least during 11 pm You will find that having an accurate sleep regimen and going to bed earlier will make it easier to fall asleep and improve the quality of your sleep. If you get up without a rest, take advantage of the quarantine – take part of your lunch break for a short break while working from home. Sleeping 10-15 minutes before lunch will give your body new energy and you will start to feel better in the second part of the day. “

The specialist also mentioned one of the most common mistakes: the use of the snooze mode: “Every time the alarm goes off, our body releases adrenaline. The more times you postpone the rise time and fall asleep until the next alarm goes off, the more adrenaline your body will receive. Therefore, instead of a calm and slow morning, you will feel upset and restless. To start the day in a positive way, it is better to forget this habit and get up when you hear the first alarm signal.

Physical activity stimulates the production of the hormone of happiness.

Naturally, we move less when we work from home. Oh, according to the specialist, physical activity is necessary for our body.

“Exercise stimulates metabolism, which is related not only to weight regulation, but also to all the organs of our body, including the brain. The less we move, the less blood enters our brain, making it difficult to concentrate and do important work, ”says V. Kurpienė.

In addition, when we spend most of our time at home, we have little oxygen, which is directly related to the production of the hormone of happiness, serotonin. Therefore, the specialist emphasizes that the ventilation of the premises is necessary not only to protect against the virus, but also to improve the mood.

“The more oxygen we get, the better we feel and have the energy to spend time actively, like going for a walk or doing a little exercise at home. Just don’t set goals so big that they are unattainable so you don’t lose everything as soon as you start. It is better to create opportunities to move around in your routine, for example to climb stairs more often, walk around the room when talking on the phone, not sit up in bed while watching TV, but exercise, ”says V. Kurpienė.