Women who eat this will suffer from depression

According to media reports, researchers at Columbia University in the United States said that if you want to prevent depression, it is best to eat less refined grains. After examining data from 70,000 postmenopausal women, researchers found that women who ate more refined grains were more likely to be depressed.

Refined grains refer to foods made from flour or rice. Refined grains such as white bread, white rice, and pasta have a high glycemic index. After eating these foods, blood sugar will rise rapidly, so the body needs to secrete a large amount of insulin to break down these sugars. During this process, people will experience symptoms similar to depression.

6 signs of depression

If you have any of the following nine symptoms, go see a doctor immediately

1. The body suddenly becomes noticeably thinner or gains weight significantly, and this lasts for more than two weeks.

2. There are serious sleep disorders, either it is difficult to fall asleep, or you wake up at two or three in the middle of the night, or you simply cannot fall asleep the whole night, and it lasts for more than two weeks.

3. Often feel upset and have a poor patience, becoming impatient over trivial matters, and this condition lasts for more than two weeks.

4. Thinking, speaking, actions, etc. become slow, and the whole person becomes dull and slow, and this lasts for more than two weeks.

5. Although I didn’t do anything all day, I often felt very tired and exhausted. I even lay in bed for a long time and still felt very tired. In severe cases, I couldn’t even get out of bed and the fatigue lasted for more than two weeks.

6. Inability to concentrate, always absent-minded about everything, and even dyslexia. Staring at a page for a long time without understanding what it means, holding a pen or facing a computer for a long time without being able to write a single line, and this lasts for more than two weeks.

7 ways for women to prevent depression

1. Get your body moving

Studies have found that 30 minutes of exercise five times a week can drive away low mood. Even a 15-minute walk can keep you active for two hours.

2. Enjoy music more

Researchers found that listening to music was the second most effective way to combat depression, after exercise. Of course choose some energetic music.

3. Take deep breaths frequently

Choose a comfortable position to sit down, close your eyes, relax your whole body, breathe slowly and naturally, and silently recite your favorite phrases. This method can relieve tension by lowering breathing rate, heart rate and blood pressure.

4. Get enough sleep

Lack of sleep can make people anxious. Ensure 7 to 8 hours of sleep every day, and try to relax before going to bed. Do not stay up late or have work pressure.

5. Take fish oil regularly

Omega-3 fatty acids may fight depression. Salmon and herring are rich in omega-3 fatty acids. It is recommended to take fish oil several times a week or regularly eat foods containing omega-3 fatty acids, such as butter and yogurt.

6. Know yourself

When you're feeling down, you might think of sweets or beer first, rather than going to the court to vent. But afterwards, you may feel even more depressed or even blame yourself. Therefore, it is recommended that you try a few times and then choose a method that suits you best to overcome the difficulties.

7. Talk about your troubles

Expressing your troubles, such as writing a diary or a blog, or talking about your troubles to your family and friends, or seeking help from a psychologist, can effectively relieve symptoms of depression.