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Exercise plays an essential role in combating energy and anxiety. There are certain exercises that have the greatest effect on mental health and can help prevent depression.
The body and the mind are connected. When a person exercises and takes care of his body, he has actually worked on his mind. Of course, all those who have severe mental health problems should consult their doctor for treatment.
However, what has been shown in various studies shows that three types of exercise play a major role in reducing depression:
What Exercises are Helpful in Treating Depression and Anxiety?
Running is very good for health. This exercise has a high calorie burn and reduces the risk of heart disease. Just five minutes of running a day increases life expectancy. Running also has a positive effect on mood.
Running causes changes in neurotransmitters such as serotonin and norepinephrine, which make you feel good. Running seems to have a great effect on peace of mind.
Studies have shown that exercise works like antidepressants and can reduce chronic depression with the help of new neurons in the brain. Running makes it easier to sleep at night and also increases memory and reduces stress.
Walking in the woods and nature:
Try walking the forest and nature trails. Nature has a great effect on the peace of mind. Spending time with nature reduces anxiety and increases the secretion of relaxing hormones in the body. It also improves memory.
yoga:
Studies conducted in 2007 have shown that practicing yoga reduces anger, anxiety and depression. Therefore, yoga is prescribed for patients with depression.
In 2012, a group of researchers examined the effect of yoga on stress. They found that exercise had a significant effect on reducing the symptoms of depression and stress.
One of the good features of yoga is that it is based on stretching and strength movements and focuses on breathing. So it relaxes the person.
Deep breathing reduces the risk of anxiety and stress.
Healthy Food for vegetarians
Vegetarians avoid eating animal foods for environmental, moral, or health reasons Unplanned.
It is very important for vegetarians who want to stay healthy to eat a diet rich in nutrients.
Here are 11 foods and food groups that should be part of a healthy vegetarian diet.
1. Beans
In an effort to eliminate all forms of animal exploitation, vegetarians avoid traditional sources of protein and iron, such as meat, poultry, fish and eggs.
Therefore, it is important to replace these animal products with plant-based and iron-rich proteins such as legumes.
Beans, lentils and peas are many options that contain 10-20 grams of protein cooked in each cup.
They are also excellent sources of fiber, slow-digesting carbohydrates, iron, folate, manganese, zinc, antioxidants and other plant-based health compounds.
However, legumes also contain some good anti-nutritional substances that can reduce the absorption of minerals.
For example, iron absorption from plants is estimated to be 50 percent lower than animal sources. Similarly, vegetarian diets appear to reduce the absorption of zinc by about 35% compared to carnivores.
Germination, fermentation or cooking of beans is beneficial. This process can reduce the level of anti-nutritional substances. To increase the absorption of iron and zinc from legumes, you should avoid eating calcium-rich foods at the same time. Calcium can prevent them from being absorbed if you take it at the same time.
In contrast, eating legumes in combination with more vitamin C-rich fruits and vegetables can increase iron and zinc absorption.
2. Nuts, butter, nuts and seeds
Each ounce (28 grams) of nuts and seeds contains 5.12 grams of protein.
This makes them a good alternative to protein-rich animal products.
In addition, nuts and seeds are great sources of iron, fiber, magnesium, zinc, selenium and vitamin E. They also contain good amounts of antioxidants and other beneficial plant compounds.
Nuts and seeds are also very diverse. They can be eaten alone or with interesting recipes such as sauces, desserts and cheeses. Peanut cheese is a delicious option.
Whenever possible you should have all four of these components in place for launch to maximize profits. These are usually free of oil, sugar and salt, which are often added to home brands.
3. Chia seeds, flax and chia seeds
These three seeds are special nutrient profiles whose merits are clearly separate from the previous category.
To begin with, all three contain higher amounts of protein than many grains.
One ounce (28 grams) of hemp seeds contains 9 grams of easily digestible and complete protein. Protein contains about 50% more than many other seeds.
Omega-3s are also considered to be optimal for human health compared to omega-6 fatty acids found in hemp seeds.
Research also shows that fats in seeds can be very effective in reducing the symptoms of premenstrual syndrome (PMS) and menopause.
It may also reduce inflammation and improve specific skin conditions.
For their part, chia and flaxseed are high, especially in alpha linolenic acid (ALA). This is an essential omega-3 fatty acid in the body that can be partially converted to eicosapentaenoic acid (EPA) and decohexanoic acid (DHA).
EPA and DHA play an important role in the development and maintenance of the nervous system. These long-chain fatty acids also appear to play a beneficial role in pain, inflammation, depression and anxiety.
Because EPA and DHA are found primarily in fish and seaweed, this may be a challenge for vegetarians to consume enough through diet. That’s why it’s important for vegetarians to eat enough ALA-rich foods, such as chia and flaxseed.
However, studies show that the body is only able to convert 0.5-5% of ALA to EPA and DHA. This conversion has increased somewhat in vegetarians.
Regardless, both chia and flaxseed are extremely healthy for you. They are also a great alternative to cooking eggs, which is just one more reason to try them.
4. Tofu and some meat substitutes with minimal processing
Tofu and tempeh are the least meat substitutes made from processed soy. Both contain 16-19 grams of protein per 3.5 ounces (100 grams). They are also good sources of iron and calcium.
Tofu, created by pressing soy curd, is a popular substitute for meat. It can be fried, grilled or omeletted. It is a good substitute for eggs and can be prepared in recipes such as omelette, frittata and quiches.
The tempeh is fermented from soy. Its distinctive flavor makes it a popular alternative to fish, but tempeh can also be used in a variety of other dishes.
The fermentation process helps reduce the amount of anti-nutrients found naturally in soybeans, which may increase the amount of nutrients the body absorbs from tempeh.
The process of fermentation of tempeh may produce a small amount of vitamin B12, a food that is mainly found in animal foods and is not normally found in soy.
However, it is not known whether the vitamin B12 in tempeh is active in humans.
Some of the vitamin B12 in the tempeh also stays a bit different from one brand of tempeh to another. Therefore, vegetarians should not rely on tempeh as a source of vitamin B12.
Sitan is another popular meat substitute. It has about 25 grams of wheat protein at 3.5 ounces (100 grams). It is also a good source of selenium and contains small amounts of iron, calcium and phosphorus.
However, people with celiac disease or gluten allergy should avoid eating sitan due to its high gluten content.
5. Enriched calcium in vegetable milk and yogurt
Vegetarians tend to consume lower amounts of calcium per day than carnivores, which may adversely affect their bone health. This would seem to be true if calcium intake is less than 525 mg per day.
For this reason, vegetarians should try to create calcium-fortified plant milk and factory yogurt as part of their daily menu.
Those who are looking to increase their protein intake at the same time should choose milk and yogurt made from soy or hemp seeds. Coconut, almonds, rice and oatmeal are low-protein alternatives.
Calcium and yogurt-fortified plant milk is also usually fortified with vitamin D, a nutrient that plays an important role in calcium absorption. Add some vitamin B12 brands to your products.
Therefore, vegetarians should ensure their daily intake of calcium, vitamin D and vitamin B12 through food alone by choosing fortified products. To keep the added sugar to a minimum, be sure to choose unsweetened versions.
Vegetarians should increase their intake of iron-rich fruits and vegetables
6. Seaweed
Seaweed is one of the rare plant foods containing DHA, an essential fatty acid with many healing properties.
Algae, like spirulina, are good sources of complete protein.
Two tablespoons (30 ml) of this provides about 8 grams of protein.
In addition, seaweed contains magnesium, riboflavin, manganese, potassium, iodine and good amounts of antioxidants.
Mineral iodine in particular plays an important role in the metabolism and function of the thyroid gland.
The daily intake (RDI) of iodine for adults is 150 micrograms per day. Vegetarians can meet their needs by eating several servings of seaweed a week.
That being said, some types of seaweed (such as kelp) are very high in iodine and then have to be eaten in large amounts.
Other species, such as Spirulina, contain very little iodine.
Those who have this problem and whose goal is to absorb it alone through seaweed, it is recommended to consume half a teaspoon (2.5 ml) of iodized salt daily.
Similar to tempeh, seaweed is often a great source of vitamin B12 for vegetarians. However, this includes a form of vitamin B12 that is not yet known whether this form is active in humans.
7. Food yeast
Dietary yeast is made from inactive sucrose yeast pressure. It can be found in the form of yellow powder or seeds in most health supermarkets and grocery stores.
One ounce (28 grams) contains about 14 grams of protein and 7 grams of fiber. In addition, nutritional yeast is usually fortified with zinc, magnesium, copper, manganese and vitamin B, including vitamin B12.
Therefore, fortified nutritional yeast can be a practical way for vegetarians to achieve the recommended daily allowance of vitamin B12.
However, it is important to note that vitamin B12 is sensitive to light and may be reduced if stored or stored in clear plastic bags.
Non-solid food yeast should not be relied upon as a source of vitamin B12.
8. Sprouted and fermented plant foods
Although it is rich in nutrients, most plant foods also contain some different anti-nutrients.
These anti-nutritional substances can reduce your body’s ability to absorb the minerals contained in these foods. Germination and fermentation are simple ways to reduce the amount of anti-nutritional substances in different foods.
This technique increases the absorption of nutrients from plant foods and can also increase protein quality in general.
Interestingly, sprouts may reduce the amount of gluten present in certain grains.
Fermented plant foods are good sources of probiotic bacteria that may help improve immune function and gastrointestinal health.
They also contain vitamin K2, which may promote bone health and oral health, as well as help reduce the risk of heart disease and cancer.
You can make sprouts or fermented seeds at home. You can also buy some such as Ezekiel bread, tempeh, miso, NATO, sauerkraut, pickles, kimchi and kombucha.
9. Whole Grains & Cereals
Whole grains, whole grains and pseudo cereals are good sources of complex carbohydrates, fiber, iron as well as B vitamins, magnesium, phosphorus, zinc and selenium.
Some species are more nutritious than others
For example, old spelt and TEFF grains contain 10 to 11 grams of protein per cup cooked (237 ml). That’s a lot compared to wheat and rice.
Like many plant foods, whole grains and pseudo cereals contain different levels of anti-nutritional substances that can limit the absorption of nutrients. Sprouts are useful for reducing these anti-nutritional substances.
10. Choline-rich Foods
Choline is an important nutrient for the health of your liver, brain and nervous system.
Our bodies can produce it, but only in small amounts. That’s why it’s an essential nutrient that you should get from your diet.
Choline can be found in small amounts in a wide range of fruits, vegetables, nuts, legumes and grains.
The largest vegetarian foods include tofu, soy milk, cauliflower, broccoli and quinoa.
The daily requirement of choline increases during pregnancy. Endurance athletes, alcohol addicts and postmenopausal women may be at risk for deficiency.
Therefore, vegetarians who are in one of these categories should make a special effort to ensure that foods rich in choline are sufficient in their plate.
11. Fruits and vegetables
Some vegetarians use processed meats and plant-based foods instead of their favorite animal foods. However, these types of foods are often highly processed and unhealthy.
Fortunately, there are many ways to replace your favorite meals with vitamin-rich fruits and minerals and vegetables.
For example, mashed bananas are a great alternative to eggs with a recipe.
Ice cream bananas are a popular alternative to dairy-based ice cream.
Eggplants and mushrooms, especially the chromium or portoblu type, are a great way to get a fleshy texture in plant forms. They are especially easy to cook.
Meanwhile, in addition to being versatile, cauliflower is used for many recipes, including pizza.
Vegetarians should also aim to increase their intake of calcium-rich fruits and vegetables. This includes leafy greens such as chowder, spinach, kale, watercress and mustard greens.
Broccoli, turnips, artichokes and black grapes are also great options
Foods that Boost Memory
You may have noticed that some people, especially middle-aged and elderly, pay close attention to their diet and often look for foods or beverages that are effective in improving memory and strengthening the brain. The question is, can foods really affect brain power?
Nutritional planning and eating smart foods specifically affect brain function directly and can play a role in increasing IQ, improving mood, increasing creativity and mental capacity.
In the mornings don’t drink enough tea
main priority for having a dynamic brain and mind is to eat breakfast, in the
mornings before leaving home just don’t drink tea. At this meal, be sure
to eat whole grains, because the sugars in these foods are released more slowly
into the bloodstream, and you feel hungry later, and the lower energy levels in
your body happen later.
Biscuits, breakfast cakes, industrial juices and very sweet tea can quickly starve people and reduce concentration. Drinking fluids throughout the day plays an important role in brain function. If fluids do not reach the brain, you will feel tired and dizzy and will most likely have a headache.
Make sure your body has enough iron and B vitamins to get the
most out of your brain cells, and provide them with the oxygen they
need. Iron deficiency in the diet reduces the delivery of oxygen to the
brain and causes a lack of concentration, lack of energy and fatigue. The
best sources of iron, red meat and other sources of iron are egg yolks, red
beans, lentils, dried apricots, breakfast cereals fortified with iron and broccoli. Studies
have shown that people who eat foods that contain vitamin C are more successful
at remembering content and have better memory.
As a result, eat and eat at least five servings of fruits and vegetables a day, and foods rich in B vitamins, especially chicken, potatoes, bananas, and whole grains, can be effective in improving memory and brain health.
Eat
a light lunch. Eating
a large meal at lunch time makes you feel tired for the rest of the day. Healthy
salads are a great meal for lunch, high-fat seafood such as salmon, sardines
and tuna contain omega-3 fats and are good for boosting brain cells.
Eat regularly to maintain good blood sugar levels and prevent brain power loss. Eating three small meals and two snacks will help your blood sugar. Healthy snacks include milk, low-fat yogurt, and fresh or dried fruit.
Eat dinner early in the evening
A heavy meal late at night can cause insomnia and, consequently, a decrease in
brain power and memory, especially the next day. Try to eat at least three
hours before bed so that your body has enough time to digest
food. Wholemeal bread and pasta, brown rice, beans and legumes are
absorbed more slowly due to their complex carbohydrates and are more beneficial
for brain function.
It is better to use foods and poultry meat daily that are flavored with saffron, rose, cinnamon, cloves, nutmeg and basil. Grapes, especially raisins or raisins, are recommended for fasting in the morning. Pistachios, almonds, hazelnuts, figs along with walnuts, egg yolks, eggplant, coconut and apple jam are also helpful.
Close contact of the gastrointestinal tract with the brain
If the digestive system does not work well, it can have a bad effect on the
brain and memory. Foods that damage the stomach and intestines should be
avoided.
Starvation, drinking plenty of hot or cold water, excessive consumption of high-fat, high-fat and slow-digesting foods such as offal, mayonnaise, pizza cheese, sausages, high consumption of pickles and sweets, high consumption of juicy fruits such as melons and watermelons, keep Having stools and flatulence and indigestion due to not eating well.
Pay attention to bedtime and waking time
Planning for bedtime and waking hours is effective in boosting memory and
increasing concentration, so that according to Ahmadi, you can avoid sleeping
as much during the day as you can, and in the golden hours of sleep, that is, 9
nights to 2 in the morning. Rest, you will see more brilliant
effects. Because waking up early in the morning and at noon strengthens
the body and there is a possibility of poor brain function, the person needs a
short rest. So about half to one hour of noon sleep helps a lot in
physical and mental rehabilitation.
Brain
planning to study and other daily activities in order to increase memory and
focus very key, necessary and path-breaking to the extent that it can be said
that unplanned is the biggest pest of the brain. In addition to long-term
and medium-term planning, it is best to write down tomorrow’s plans on a piece
of paper every night before bed and put them in front of your eyes, and the
next day, write down each one you did. The goal is for the brain to stop
thinking about backward programs and not constantly seek to remember and worry
about those programs.
When reading, how can we focus more on the subject, have a piece of paper next to it so that every thought that comes to your mind, write it down quickly so that you can read it at that moment? Also, to increase concentration, try to have a good place for reading, light, temperature and ventilation, and every 20 minutes to get up, take a few deep breaths and do a few stretching movements to speed up the blood flow in your body.
Stress can have a devastating effect on the human body, but unfortunately most people suffer from it on a regular basis. A study by the American Psychological Association found that nearly seven in 10 Americans experience significant stress and physical activity on a regular basis.
The effect of stress on physical health
Stress and anxiety can be seen in different parts of the body. Being able to recognize how stress affects your physical health can help diagnose the problem and make the necessary changes. Here are some common signs of stress.
Headache
For many people, stress means recurring headaches. Experts have found that stress often leads to stress colds. These headaches occur when the tension in the muscles in the upper back and neck increases. The end result can be muscle cramps and severe headaches.
Persistent anxiety can lead to painful migraine headaches that are difficult to get rid of and last for hours or even days. To reduce tension headaches, doctors encourage patients to be more active or to engage in relaxing activities such as massage or hot baths.
Depression
Persistent stress can lead to feelings of anger, depression, or even frustration. Over time, stress can lead to feelings of helplessness and entrapment, and a person may not be able to make the right decisions and may be deeply concerned about any issue, whether professional or personal. Finally, stress can lead to feelings of exhaustion and disability, which can be exacerbated by personal and professional relationships.
To deal with the impact of stress on your mood, consider attending activities that make you forget the source of stress, such as physical activity or meditation. Try activities that keep your mind busy.
Weight and metabolism
Stress and weight problems often go hand in hand. That’s why when you feel stressed, anxious, or depressed, and looking for a way to relax, some people resort to eating, which often leads to unhealthy foods high in sugar, fat, and calories.
In addition, stress can have a detrimental effect on the body’s metabolism, especially when it comes to storing fat in the body, which only exacerbates anxiety. Following an active lifestyle can help solve this problem by keeping your mind and body busy, burning extra calories and regaining confidence.
Blood pressure problems
People who experience stress in the long run can have health problems such as high blood pressure. Stress hormones can increase the activity of the heart, and over time, these conditions can lead to narrowing of the arteries. If left untreated, high blood pressure can lead to heart attacks and strokes, both of which can be fatal. If you feel constant pain in your chest, talk to a doctor immediately and look for ways to reduce your stress.
Stress can disrupt your sleep cycle and lead to insomnia
hair loss
Hair loss often occurs due to aging in men, but women also experience it. This is in the context that hair loss can be caused by constant and severe stress and can affect anyone at any stage of life. Typically, hair loss increases stress levels in a person and leads to the formation of a vicious cycle of anxiety and depression.
The good news is that there are ways to regain lost hair. The first step is to identify and address the source of the stress. Your doctor can help with this and provide treatments that can stimulate hair regrowth.
Decreased Immunity
Experiencing stress for a long time can weaken the human immune system and make you vulnerable to diseases that range from small examples such as colds to more serious ones such as the flu.
For help with coping with the effects of stress, get enough quality sleep, follow a healthy diet – consisting of fruits, vegetables, lean protein and whole grains – and don’t forget regular exercise. If you get sick regularly, talk to your doctor about how to deal with the source of the stress or any other health issue that is causing your illness.
stomach ache
Long-term stress can lead to pain and irritability in the stomach, intestines, and other parts of the digestive tract. These conditions can make eating, sleeping, working, or exercising difficult or even impossible.
When you are anxious and stressed, your body secretes adrenaline and hormones that can lower blood flow to the digestive tract and other parts of the body. These conditions can interfere with the efficient digestion of food and lead to pain and discomfort. In this case, medications prescribed to treat stomach problems may not be effective in relieving the symptoms. Talk to your doctor to find a way to reduce stomach pain by addressing the source of the stress.
insomnia
Stress can disrupt your sleep cycle and lead to insomnia, which is one of the most stressful consequences of stress. Stress often prevents good night’s sleep because it keeps the brain active while it needs to rest. Unfortunately, insomnia can only exacerbate stress and make it difficult to relax and sleep comfortably. While medication can help improve this condition, it takes a long time. Talk to your doctor about finding relaxation techniques that will help you relax more naturally.
Decreased libido
When stress increases, sexual desire often decreases. Stress can have a direct effect on hormone levels and have a negative effect on human libido. Feeling weak and anxious about life causes our brains to prioritize and leave less room for reproduction.
Relaxation and exercise techniques can help counteract the effects of stress. As a result, consider activities that will cheer you up and help you feel more satisfied, happy, and confident.
Jaw pain
Do you have the experience of pressing your teeth against each other when in stressful situations? The good news is that you are not alone in this. Stress often leads to pressure on the jaw and grinding of the teeth, which can lead to frequent gum weakness, broken teeth, and severe pain.
In some people, these conditions can have long-term effects on the jaw and teeth. In these cases, your doctor may prescribe mouth protection at night. Temporary mouth guards are commonly used, but they may still need to be used during activities such as exercise or driving that increase stress levels.