7 healthy foods for neurosis and asthenia, as well as the basic rules of diet

Diseases of the nervous system constantly haunt modern man, as he takes on the negative influence of the external environment, often finds himself in stressful situations, and experiences great information overload.

There are many different ways to protect the body from these adverse factors.

According to research , proper nutrition in neurotic conditions is a prerequisite, since the digestive system is very closely connected with the nervous system, and the nutrition of the brain, which is primarily associated with neuroses and depression, depends on the usefulness of food.

So what do you need to eat to combat nervous exhaustion? Is it necessary to adhere to certain diets during neurosis and to maintain the health of the nervous system? You will find out all this in the article.

Symptoms of neurotic disorders

Nervous exhaustion can manifest itself in different ways, and the diagnosis of nervous pathologies should be handled by a doctor.

But any of the following signs should alert and become a reason to revise the menu:

1. Frequent bad mood;
2. Irritability and aggression;
3. Frequent feeling of anxiety or tearfulness;
4. Shallow sleep and drowsiness during the day;
5. Fatigue and chronic fatigue .

Even if the patient does not realize that he has any kind of neurotic disorder, it should be borne in mind that its signs may be problems at the physical level:

1. Heartbeat problems: tachycardia or angina pectoris, especially if they are not peculiar to humans;
2. Changes in body temperature and blood pressure;
3. Unpleasant sensations in the colon (as with diarrhea);
4. Seizures, etc.

Moreover, all these unpleasant manifestations can make themselves felt when a person is not even nervous, but is in a state of absolute rest: for example, during a night's sleep.

All these phenomena are unnatural for a healthy person, and their danger should not be underestimated, since they can lead to serious problems of any or several body systems at once.

And it is useless to fight, for example, angina pectoris or hypertension without eliminating neurosis.

4 general diet rules

Proper nutrition in this case is a prerequisite for effective treatment. There are several mandatory conditions for making a menu for those who have signs of nervous diseases such as asthenic syndrome, nervous exhaustion or chronic fatigue syndrome.

1. A gentle diet. Since the digestive system is linked to the nervous system in the first place, the diet should be light: food that is well digested, low-fat, non-spicy, unsalted, without coarse fiber.
2. Power mode. In order to overcome asthenic syndrome, not to exacerbate neurasthenia, long breaks between meals should not be allowed: they should be frequent and contain small portions.
3. Vitamins and liquids. Proteins and animal fats in the neurotic's menu should be less, and vegetable fortified food should be more. It is also necessary to have a sufficient amount of liquid: it will help the digestion process and at the same time prevent dehydration of the brain, which has a bad effect on the state of the nervous system.
4. Calmness. The meal should take place in the most calm and comfortable environment. It is strictly not recommended to watch the news or talk about non-unpleasant topics while eating. On the contrary, the meal should be held in such a way that the patient feels calm and enjoys eating.

Top 7 Recommended products

There is a large number Brain-healthy foods , which not only will not harm nervous disorders, but will also become a source of substances that nourish and heal the nervous system, as well as help fight neurosis. Which foods are most useful?

1. Sea fish and seafood

These products must be on the table of a person suffering from asthenia, neurasthenia, obsessive-compulsive disorder or chronic fatigue. Shrimp and salmon, mackerel, herring, and sardine are especially suitable for such a diet. They are useful for the nervous system because they are suppliers to the body:

1. Iodine, which ensures the normal transmission of nerve impulses in the brain, fights the effects of stress on the brain, Promotes energy storage and emotional strength;
2. Of vitamin B6 , which normalizes the work of the entire nervous system, relieves anxiety;
3. Omega-3 fatty acids , omega-6 and omega-9 , providing nutrition to brain cells and responsible for the proper functioning of the circulatory system.

These essential elements tone up the nervous system, Improve memory and attention , ensure the smooth functioning of the brain and helps to resist the aggression of the external environment.

2. Turkey meat

Without animal proteins as a source of the amino acid tryptophan the body cannot produce hormones responsible for the normal mental state. But fatty meat is prohibited for patients with nervous ailments.

Yield &8212; in the use of turkey meat: it is rightfully considered a dietary product.

1. Turkey meat contains a very small amount of fats, which, moreover, are well absorbed and do not interfere with the absorption of useful minerals and vitamins.
2. It contains a large amount of tryptophan.

Therefore, turkey is a very good source of animal proteins and a mood-boosting product . This means that with chronic fatigue syndrome, asthenia and nervous exhaustion, it must necessarily be in the diet.

3. Dairy products

Low-fat cottage cheese, cheese, kefir, curdled milk, yogurt &8212; an excellent source of not only proteins and fats necessary for the body. For neuroses, they are very valuable in dairy products:

1. The amino acid tryptophan;
2. Potassium, calcium, phosphorus;
3. Vitamins A, E, B12.

All these components are directly affect brain activity by participating in the process of renewing nerve cells and giving them nutrition. Without tryptophan, it is generally difficult to treat neurasthenia.

7 useful properties milk for the brain see in a separate article.

4. Nuts and seeds

Sunflower seeds, flax, walnuts, peanuts, cashews, hazelnuts and other useful seeds and nuts contain substances useful for the nervous system in such a concentrated form that they can only be compared with natural pills: every such nut eaten Adds performance and endurance , including the nervous system.

1. Peanuts lowers cholesterol levels, providing a good blood supply to the brain , and contains folic acid, which promotes the synthesis of serotonin.
2. Sunflower Seeds clean the vessels of the brain , nourish its cells, and also contribute to improving the functioning of the intestine without irritating its walls. The smooth functioning of the gastrointestinal tract is the key to the normal functioning of the nervous system.
3. Pistachios, pine nuts and hazelnuts promote the production of large amounts of serotonin.
4. Sesame, pumpkin and flaxseed8212; champions in the content of calcium, potassium, magnesium, B vitamins, E. Pumpkin seeds also help to obtain the rare element zinc and iron, without which there is no hematopoiesis.

Scientists also claim that Nuts improve memory .

5. Tomatoes

Fresh tomatoes, lechos, tomato juices, pastes and sauces are a real godsend for patients with neuroses.

They contain substances that are directly related to the formation of serotonin , which means to treat diseases of the nervous system:

1. B vitamins;
2. Vitamin C;
3. Magnesium;
4. Lycopene, etc .

Thanks to these beneficial vitamins and minerals, tomatoes can be considered real antidepressants. Moreover, tomatoes do not lose many of their healing properties even during heat treatment.

6. Cabbage

Cabbage is a unique and even indispensable vegetable for neuroses. For diseases of the nervous system, white cabbage and Brussels sprouts are extremely useful.

This vegetable is good because:

1. Contains a large amount of vitamin C, which helps the synthesis of hormones of joy , boosts immunity and dilutes blood, improving blood circulation in the brain;
2. Prevents a disease such as atherosclerosis; it is often one of the causes of neurotic conditions;
3. Cleanses the intestines of toxins, normalizing the work of the digestive system, without the coordinated work of which it is impossible to defeat neurosis;
4. Includes folic acid, which contributes to the production of the happiness hormone serotonin, which is directly related to the treatment of diseases of the nervous system.

7. Persimmon

Persimmon refers to sweet fruits, for this reason it is not worth abusing it. But 2-3 fruits a week will not hurt at all. This is one of the rare products that contains the natural trace element iodine .

A person with iodine deficiency:

1. Experiences frequent irritability;
2. Gets tired very quickly and acquires chronic fatigue syndrome;
3. It often comes to asthenic neurosis.

Is it possible to drink coffee with neurosis?

Doctors forbid neurotics to drink strong coffee in large quantities. But you should not be afraid of this popular drink: in addition to preventing cancer and the formation of gallstones, a couple of cups a day, on the contrary, can make the diet more complete and even create a favorable background for the treatment of chronic fatigue syndrome or asthenia .

Research also confirms that coffee even reduces the risk of depression .

Natural coffee beans, properly ground and brewed, normalize the functioning of the nervous system, as this drink:

1. Contains a large number of useful minerals, including sulfur, phosphorus, potassium;
2. Supplies the body with about 30 organic acids necessary for the brain and central nervous system;
3. Increases the level of healthy cholesterol needed by brain cells.

With moderate and competent use, coffee is able to maintain energy and mood at a high level. And medical statistics dealing with the study of the problem of neuroses even notes that among people who have attempted suicide, there are half as many coffee drinkers as among healthy people.

But if for some reason coffee is contraindicated for you, pay attention to our list of 6 invigorating drinks to replace coffee .

Is it possible to drink regular and herbal tea for neurosis? Doctors say that strong black tea should be avoided. It is better to give preference to green tea, or soothing herbs.

What should I avoid?

There are brain-damaging foods , which can provoke or exacerbate a pathological condition. They should be avoided whenever possible when preparing the diet of a person suffering from diseases of the nervous system.

1. Refined sugar. All confectionery products containing sucrose are dangerous because they eventually provoke the appearance of a bad mood, fatigue and provoke depression. This is due to the fact that, when digested, sucrose very quickly increases blood glucose levels and helps to produce the pleasure hormone dopamine, as a result of which a person experiences a surge of energy and feels pleasure. But the rapid receipt of such gifts for the body is fraught with the fact that just as quickly the body produces insulin, a hormone that lowers blood sugar levels. Therefore, after a surge of strength and joy, a person quickly feels nervous exhaustion and an incomprehensible decrease in the emotional background. Thus, with every gram eaten, Sugar increases nervous exhaustion .
2. Fructose as a sweetener and an excess of sweet waxes and fruits. Recent medical research has demonstrated that fructose is not at all a dietary product for neurotics. The use of this substance instead of sugar, as well as an excess of sweet plant foods containing fructose, leads to excessive formation of cortisol, a hormone that accompanies stress. That is, eating, for example, a lot of bananas and grapes, a patient with asthenic neurosis or having chronic fatigue syndrome gets a burst of energy, but at the same time an excess of cortisol. Their nervous, circulatory and cardiovascular systems react to an excess of sweet fruits in the same way as to severe stress: increased blood pressure, rapid heartbeat.
3. A large amount of animal fats and trans fats. Fatty meat and poultry, hard cheeses and fatty sour cream make it difficult to absorb vitamins. This is especially dangerous in relation to B vitamins, without which it is impossible to treat nervous diseases. Trans fats, in addition, disrupt the work of many body systems, clogging the blood and blood vessels, which cannot but affect the state of the nervous system as a whole.
4. Starch-containing products. Potatoes, corn, white flour pastries contain carbohydrates that are quickly digested and, like sugar, provoke a sharp and rapid release of the hormone insulin. Therefore, after eating a portion of fried potatoes or a large number of hearty pies, it becomes difficult for a person not only on the stomach, but also on the soul. In asthenic and neurotic conditions, this reaction of the body is especially noticeable.
5. Alcohol. This is a controversial product: there are theories about the usefulness of natural alcoholic beverages in small quantities. But in the case of neurotic ailments, alcohol is not only not useful in any quantities, but also very dangerous. Alcohol exacerbates depression is even more than sugar, and makes the neurotic unpredictable in his emotions and actions.
6. Strong tea, coffee and caffeinated drinks. Caffeine in large quantities overexcites the nervous system. And after that, the mood drops sharply, the world is seen in a gloomy light. A neurotic person becomes aggressive. Therefore, coffee or tea can be consumed exclusively in small quantities and be moderately brewed.

Other important recommendations

Nervous exhaustion requires not only proper nutrition, but also careful attention to lifestyle in general. If you suspect any diagnosis related to disorders of the nervous system, you should consider the following recommendations.

1. Full sleep. Brain cells rest only during a full night's rest. Therefore, sleep of 7-8 hours is mandatory for neuroses. In addition, melatonin, which is formed during sleep at night, contributes very well to improving mood during the day by increasing serotonin.
2. Enough to drink. All neurotic diseases are associated with brain activity. This organ consists of 80% liquid, so dehydration instantly affects the quality of its work, and a person experiences a state of depression and emotional decline, which quickly develop into neurasthenic states. This means that you need to drink a sufficiently large amount of liquid to maintain your health.
3. Positive communication. Communication on unpleasant topics and with people who are pessimistic is contraindicated for patients with nervous diseases. Neurasthenics are very impressionable, and such communication does not go unnoticed, most often exacerbating the disease.

Useful video

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Nervous diseases are treated for a long time and at all levels. But when preparing a diet for a neurotic, it is necessary to take into account the beneficial and harmful properties of various products for the nervous system.