Regular intake of vitamins helps to be in good shape even in the depressive off-season. They increase the body’s resistance not only to viruses and bacteria, but also a breakdown, stress and depression.
The lack of nutrients is especially dangerous in the fall, when the sun is almost invisible due to dense clouds. During this period, mental illness worsens, and some signs of neurosis can occur even in healthy people.
Depression is a dangerous condition, accompanied by a loss of interest in life. It leads to loneliness, problems at work and in personal life. Some even start thinking about suicide.
What is the danger of lack of vitamins?
Treatment for stress and depression must be accompanied by the intake of vitamins. They contribute to the production of hormones in the body that normalize the emotional background and give energy. Vitamins activate brain cells, regulate the nervous system, relieve stress and irritability.
If vitamin deficiency is observed in the body, a person is constantly falling asleep, he begins to see and hear poorly, it becomes difficult for him to concentrate on a certain occupation, as well as to carry out his daily activities. Iron deficiency anemia can develop gradually – a lack of iron in the blood, due to which oxygen is supplied to the cells. If no action is taken, the condition will only worsen.
Signs of stress and depression
The makings of a dangerous mental illness can be recognized by several distinguishing features:
- depression, depression;
- sudden decline in mood for no specific reason;
- retardation of mental activity;
- decreased appetite;
- loss of interest in life;
- focus solely on problems;
- unreasonable guilt;
- feeling of powerlessness and insecurity;
- painfully long stay in bed;
- tearfulness;
- increased anxiety and timidity.
If you find similar symptoms in yourself or your loved ones – be sure to consult a psychologist. For depression, transience is not characteristic. This is a disease that is actively developing and leads to irreversible consequences.
What vitamins help with stress and depression
With apathy and depression, biotin (a water-soluble vitamin of group B) helps well. It is recommended for increased mental and physical stress, the initial signs of stress and aggressive behavior. The daily therapeutic dose is about 300 mg. It is advisable to take the drug for at least 5 weeks.
Another important substance for a healthy nervous system is pyridoxine. With its help, serotonin is produced – a hormone that is able to be synthesized by the body only in sunlight. It cheers up and helps to cope with seasonal spleen. The daily recommended dose of pyridoxine is 140 mg. The duration of treatment is also at least 5 weeks.
Vitamin B12 is familiar to all athletes. With intense physical exertion, it helps the body recover in a shorter time. It is no less useful for those who are not so active in a sporting lifestyle. B12 restores the nervous system and increases mental stability in stressful situations. It should be taken 500 mg per day. The course of treatment is 1-1.5 months.
With vitamin deficiency, it is also very important to take folic acid (B9). It helps to absorb iron and provides the body with oxygen. B9 is responsible for resistance to infectious diseases and the health of the cardiovascular system. It can be taken without interruptions at 4 mg per day.
More than 60% of the world’s people suffer from iron deficiency anemia. Against this background, they have a breakdown, stress, depression. Constant drowsiness interferes with work and a normal lifestyle. Doctors recommend taking iron sulfate to treat anemia at 30 mg per day, and for its prevention – 10-20 mg.
Ascorbic acid is another substance that is vital for increasing immunity, strengthening the walls of blood vessels, and assimilation of iron. She copes well with depressive conditions. A lack of ascorbic acid is manifested in sleep disturbances, anxiety, and frequent infectious diseases.
Healthy fruits and vegetables for depression
The most healthy fruits that can cheer you up are citrus fruits. In addition to vitamin C, they also contain the pyridoxine we need. It can be obtained in another way: if there are salads with carrots, cauliflower, tomatoes and red berries.
The following foods contain folic acid : cucumbers, beets, legumes, carrots, bananas and apricots. Iron can be found in cereals and legumes. In addition to citrus fruits, ascorbic acid contains other healthy fruits and berries: blackcurrant, kiwi, pineapple, strawberries, sweet peppers, Brussels sprouts, broccoli.
Food from a bad mood
B vitamins important for mental health are found in the liver, meat, eggs, fish, and cheese. Therefore, constant vegetarianism is an extremely dangerous occupation, especially in the autumn-winter season.
It is equally important to consume foods such as vegetable oils, which contain fatty acids that strengthen the nervous system.
Be sure to include seafood and nuts in your weekly diet. They contain iodine, which helps the body safely survive the cold season, improve mental activity and cheer up.
Give preference to fresh food. You can also pre-cook frosts from healthy fruits and vegetables, meat and fish fillets. Try to exclude sweets with a high glycemic index, instant coffee, sweet soda, all foods with dyes and food additives from the diet.
In the pharmacy you can buy harmoniously balanced complexes containing all the necessary vitamins and minerals. They will be necessary, especially if you are worried about frequent stress, depression, or if you are just going through a difficult period in your life.