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| HEALTH & FITNESS |
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When winter makes
you feel depressed, your diet can help Health Notes
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When winter makes you feel depressed, Of the most common emotional disorders, depression can strike anytime, any person whether young or old. Varying in intensity, it can manifest from slight sadness to extreme conditions of dejection and helplessness. There are identifiable reasons which can lead to depression, but in many cases it is also attributed to certain unexplained factors. Though every system of medicine manages depression in its own way, ayurveda strongly believes that our diet has a definite role in its treatment. Researches indicate that food and mood have some interconnection, and the pattern of our diet affects our body both physiologically and psychologically. Nutrients in the form of vitamins, minerals, proteins, carbohydrates and a reasonable amount of fat support the growth, restoration and overall well-being of the body. Similarly, the junk food or a poor dietary support can just do the opposite. It is a well-acknowledged fact that free radicals or damaging molecules are produced in our body as part of multiple physiological functions. These free radicals have a great role in the genesis of many diseases, but it is the brain which is particularly predisposed to the higher risk. Ayurvedic texts refer to these damaging molecules as “ama” and say that though it is difficult to stop the production of free radicals, a good and balanced diet and recommended lifestyle can definitely minimise their bad effects. Dietary antioxidants or “rasayanas” can battle against these free radicals and many of the foods that are rich in beta-carotene and vitamins C and E variants can help to counter depression. Beta-carotene is found in carrot, spinach, mustard greens, pumpkin and cabbage. Whereas vitamin C is abundantly present in foods like broccoli, tomato, amla, lemon, orange, grapefruit and kiwi, its E counterpart is found in whole grains, vegetable oils and nuts like almond, walnut and apricot. The mood-boosting chemical serotonin is known to increase with the intake of natural carbohydrates. Limiting sugary diet and opting for healthy carbohydrates like wholegrain cereals, vegetables, legumes and fruits additionally provide a good amount of fibre. Similarly, the dietary protein available in milk, low-fat cheese, curd, poultry products and fish helps energise the brain in depressive patients. Researchers have found that winter depression has a link with less access to vitamin D, which is available in abundance in sunshine. Alcohol also interferes with the proper absorption of nutrients from food and adversely affects the mood and motivation of a patient of depression. Drinks and foods containing caffeine, if taken, can uplift the mood to an extent but cause sleep disturbances to many people in late hours. Obese persons are more prone to depression. Obesity in itself is the outcome of faulty diet, wrong lifestyle and unbalanced metabolism. Ayurveda considers that herbs have identical properties to those of food items and many of the psychotropic herbs can be taken as supplements to counter depression. Ashwagandha, jatamansi, shankhpushpi, brahmi, rose petals, cardamom and asparagus are some of the simple and yet very effective herbs which can strengthen the brain and leave a soothing effect
on the irritated nerves to give a feeing of well-being to a depressive patient. Theories and researches apart, many patients of mild depression can try certain home remedies and feel better. Though these remedies are only a supplement to the
proper medical treatment, their importance cannot be undermined. For example, taking 20-30 rose petals and boiling these in a glass of water can make a unique drink to handle the low mood problem. A brew prepared after boiling tulsi leaves and cardamom together is also a very effective home remedy for depression. Extreme digestive symptoms like hunger pangs or complete loss of appetite are quite common in depression and these can be well managed by increasing the intake of fruits. Taking fruits like apples and bananas immediately recharge the nerves with energy. Even soothing natural aromas are known to cheer up the sagging spirits. Relaxation techniques like doing regular exercises and yoga and meditation as lifestyle modification measures are well known for being helpful in such situations. The writer is a Ludhiana-based senior ayurvedic physician.
E mail: ayu@live.in .
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Health Notes London: Experts have claimed that a vitamin found in Marmite has the potential to prevent heart diseases. Scientists from Bristol University, who carried out the experiment in mice, also suggested that a derivative of vitamin B1, called benfotiamine, speeds up the healing of tissue following heart damage, reports the Daily Express. The discovery could offer fresh hope to people who have diabetes and face an increased risk of heart problems. “Supplementation with benfotiamine from early stages of diabetes improved the survival and healing of the hearts of diabetic mice that have had heart attacks, and helped prevent cardiovascular disease in mice with both Type 1 and Type 2 diabetes,” said Prof Paolo Madeddu, who led the study. “We conclude that benfotiamine could be a novel treatment for people with diabetes, and the next step in this research will be testing whether similar effects are seen in humans,” he added.
— ANI
Electronic cigarettes
pose health risks
Washington: Electronic cigarettes, which are increasingly used worldwide, are unsafe and pose health risks, according to a new study. Researchers at the University of California, Riverside, evaluated five e-cigarette brands and found design flaws, lack of adequate labeling, and several concerns about quality control and health issues. They conclude that e-cigarettes are potentially harmful and urge regulators to consider removing e-cigarettes from the market until their safety is adequately evaluated. Unlike conventional cigarettes, which burn tobacco, e-cigarettes vaporize nicotine, along with other compounds present in the cartridge, in the form of aerosol created by heating, but do not produce the thousands of chemicals and toxicants created by tobacco combustion. Nothing is known, however, about the chemicals present in the aerosolized vapours emanating from e-cigarettes.
— ANI
Healthy lifestyle substantially cuts risk of first stroke
Washington: Those who make healthy lifestyle choices — such as not smoking, eating a low-fat diet high in fruits and vegetables, drinking in moderation, exercising regularly and maintaining a normal body weight — can lower risk of first time stroke by 80 per cent compared to those who don’t make such changes, according to revised American Heart Association/American Stroke Association guidelines. For the first time, the guidelines address stroke as a broad continuum of related events, including ischemic stroke, non-ischemic stroke and transient ischemic attack (TIA). For prevention, there is often little difference along the stroke spectrum, said Larry B. Goldstein, chairman of the statement writing committee and director of the Duke Stroke Center in Durham, N.C.
— ANI |
Of the most common emotional
disorders, depression can strike anytime, any person whether young or old.
Varying in intensity, it can manifest from slight sadness to extreme conditions
of dejection and helplessness. There are identifiable reasons which can lead to
depression, but in many cases it is also attributed to certain unexplained
factors. Though every system of medicine manages depression in its own way,
ayurveda strongly believes that our diet has a definite role in its treatment.
