疫情宅家，精神健康要注意——用食物改善情绪

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疫情期间，宅家久了，难免出现精神问题——当感到压力或焦虑时，很容易去吃食物。

但是，多吃一勺冰激凌或一把薯条或饼干，会导致负罪感——甚至更大的压力——以及糖分高低带来的疲劳和易怒。

然而，事实也可以恰恰相反：食用有益于情绪的健康食品可以提供重要的大脑营养，同时对你的健康产生积极影响。

以下是一些营养丰富且美味的食物，它们可以改善您的心情，同时帮助您避免精神相关的健康问题。

健康，令人心情舒畅的舒适食品

我们知道鱼类中发现的omega-3脂肪酸-特别是二十二碳六烯酸（DHA）在大脑发育中起着重要作用。但是这些脂肪也可能在我们的心理健康中起作用。在一项涉及26个研究，超过150,000名参与者的分析中，研究人员发现，食用大量的高脂肪鱼有助于保护我们免受抑郁症的困扰。

另一项研究对ω-3的作用机制进行了研究，得出的结论是，尽管许多因素可能导致抑郁症加剧，但饮食建议表明，正确摄入omega-3多不饱和脂肪酸 ……可以为普通人群带来重大好处。”

《食物与心情》一书的作者，注册营养师伊丽莎白·萨默（Elizabeth Somer）说：“食用大量Omega-3脂肪DHA的人不容易沮丧，激进和敌对。

健康的脂肪有助于形成健康的膜，将营养物质轻松输送到脑细胞中，减少炎症并提高血清素水平。血清素是影响我们情绪的关键神经递质之一，因此在饮食中加入大量DHA可以帮助您保持平衡的心态。

Somer建议每周至少食用两份高脂肪鱼，例如鲑鱼，鲱鱼，鲭鱼或沙丁鱼，或寻找以omega-3 DHA强化的食物。

绿色蔬菜：菠菜，西兰花，抱子甘蓝

根据Somer的说法，这些绿色蔬菜是叶酸的一种来源，叶酸是一种B族维生素，对人体产生5-羟色胺至关重要。

在一项分析中，研究人员发现，与没有抑郁症的人相比，患抑郁症的人摄入的叶酸较少，血液中的此类维生素水平较低。

除了增加患抑郁症的风险外，叶酸摄入不足还与疲劳和记忆力下降有关。

Somer建议每天至少摄入400微克的叶酸，这是在1.5杯炒菠菜中的量。豆类，豌豆，小扁豆，鳄梨和草莓是叶酸的其他良好来源。

益生菌：酸奶，开菲尔(Kefir)发酵乳，酸菜，泡菜

您可能已经听说过很多关于益生菌在保持消化道健康中的作用的信息，但是最近的研究表明，益生菌也在保持我们的精神状态中发挥作用。一项研究发现，益生菌可能有助于减少与悲伤情绪相关的负面想法，并建议进一步研究补充益生菌，作为抑郁症的潜在预防策略。

根据另一项涉及10项研究的综述，益生菌可以帮助缓解抑郁症状。但是，需要进行更多的研究以确定理想的益生菌治疗时间，剂量和菌株，以实现更好的心理健康。

每天服用益生菌的最简单方法之一是食用一杯低脂酸奶和新鲜水果，或奶昔和酸奶作为零食。

全谷物：燕麦，糙米，全麦面包

全谷物富含B族维生素，对能量和最佳大脑健康至关重要。由于它们的纤维含量，全谷类食品还有助于防止血糖增高和崩溃，从而帮助您避免情绪波动。

Somer说：“如果吃面包，那就要吃全麦面包代替白面包，因为它还可以稳定血糖水平。” “白面包中的精制谷物可以使您血糖飙升，使您感到紧张，脾气暴躁和饥饿。”

据Somer说，包括全谷物在内的碳水化合物也会提高血清素的含量，这是一种“感觉良好的大脑化学物质”。在全谷物中添加一些蛋白质，例如鸡肉，豆类，鱼或坚果，黄油，也会有所帮助，因为蛋白质会触发去甲肾上腺素的释放，去甲肾上腺素是一种大脑化学物质，可提供能量和情绪提升。

例如，一个全麦面包圈加上花生酱，就可以做成一顿营养丰富的迷你餐。有些人还喜欢全麦饼干或低脂肪奶酪面包棒。

维生素D：蛋黄，高脂肪鱼，强化牛奶

我们已经讨论了维生素D及其与骨骼健康和免疫力的关系，但是研究还揭示了维生素D与心理健康之间的联系。最近一项涉及30,000多人的分析显示，维生素D水平低的人更容易抑郁。

维生素D缺乏症还与老年人情绪低落和认知能力差有关。

我们的身体是通过太阳的紫外线来合成维生素D的，所以我们大多数人在阳光充足的月份中至少可以满足一些维生素D的需求。波士顿大学维生素D研究专家Michael Holick博士说，某些因素，包括肤色深和空气污染，会降低太阳在人体皮肤中产生维生素D的能力。

因此，在冬季，寻找富含维生素D的食物（例如脂肪鱼，鸡蛋和强化食品和饮料）或维生素D补充剂尤其重要。

黑巧克力（适量）

这种甜蜜的享受肯定可以使我们情绪高涨。巧克力含有咖啡因和可可碱，会影响情绪，会提高血清素水平。

更重要的是，黑巧克力还含有健康的黄烷醇，已被证明可以帮助降低血压和胆固醇，并提高认知能力。

为了控制体重，每天将黑巧克力的分量限制为1盎司（约150卡路里）。

咖啡和茶

咖啡和茶是咖啡因的来源，可以帮助我们提神。

约翰霍普金斯医学院精神病学和行为科学系的研究人员Mary M. Sweeney说：“当我们摄入咖啡因时，它对情绪和警觉性具有积极作用。”

一项综合分析显示，饮用咖啡（和茶）有助于预防抑郁症。

请记住，人们对咖啡因的耐受性各不相同。Sweeney说：“许多人摄入咖啡因不会带来负面影响，但是对于某些人来说，经常摄入过多的咖啡因或一次摄入过多会引起困扰。”

绿茶中的咖啡因比咖啡少，是抗氧化剂-表没食子儿茶素没食子酸酯（EGCG）的丰富来源，并且还含有氨基酸茶氨酸，可以帮助减轻压力和促进平静感。＊

Foods —— boost your mood

It's all too easy to reach for comfort foods when feeling stressed or anxious.

Consuming that extra scoop of ice cream or another handful of chips or cookies,however,can cause feelings of guilt -- and even more stress -- along with fatigue and irritability from sugar highs and lows.

Yet the opposite is also true: Consuming healthy mood-boosting foods can deliver important brain nutrients while positively impacting your well-being.

Below are some nutritious and delicious foods that can improve your frame of mind while helping you avoid the #quarantine15 and other related health issues.

Healthy,mood-boosting comfort foods

We know that omega-3 fatty acids found in fish -- particularly docosahexaenoic acid (DHA) -- play an important role in brain development. But these fats may also play a role in our mental health,too. In one meta-analysis involving 26 studies and over 150,000 participants,researchers found that consuming high amounts of fatty fish may help protect us from depression.

Another study examining the mechanisms by which omega-3s work concluded that while many factors may contribute to a rise in depression,"dietary recommendations suggesting proper intake of omega-3 polyunsaturated fatty acids ... can result in substantial benefits for the general population."

"Those who consume ample amounts of the omega-3 fat DHA are less prone to depression,aggressiveness and hostility," according to registered dietitian Elizabeth Somer,author of "Food and Mood" and medical advisory board member for Persona Nutrition.

The healthy fat "helps form healthy membranes that easily transport nutrients into brain cells,lowers inflammation and raises serotonin levels," Somer added. Serotonin is one of the key neurotransmitters influencing our mood,so incorporating plenty of DHA in your diet can help you maintain a balanced outlook.

Somer recommends aiming for at least two servings of fatty fish per week,such as salmon,herring,mackerel or sardines,or looking for foods fortified with the omega-3 DHA. For a tasty way to enjoy omega-3 fats,check out my simple salmon recipe below.

Green veggies: spinach,broccoli,Brussels sprouts

These green veggies are a source of folate,a B vitamin that's essential for the body's production of serotonin,according to Somer.

In one meta-analysis,researchers found that individuals with depression consume less folateand have lower blood levels of the vitamin compared to those without depression.

In addition to increasing the risk for depression,poor intake of folate is also linked to fatigue and poor memory.

Somer recommends consuming at least 400 micrograms of folate per day,an amount found in 1 cups of sautéed spinach. Beans,peas,lentils,avocado and strawberries are other good sources of folate.

Probiotics: yogurt,kefir,sauerkraut,kimchi

You may have heard a lot about probiotics and their role in keeping our digestive tract healthy,but recent research suggests that probiotics may also play a role in keeping up our spirits. One study found that probiotics may help reduce negative thoughts associated with sad moods,and it suggested that probiotics supplementation warrants further research as a potential preventive strategy for depression.

Probiotics can help alleviate depressive symptoms,according to another recent review involving 10 studies. There is a need,for more research to determine the ideal duration of treatment,dosage and strain of probiotics to achieve better mental health.

One of the easiest ways to enjoy a daily dose of probotics is to consume a cup of low-fat yogurt with fresh fruit or a smoothie with yogurt as a snack.

Whole grains: oats,brown rice,whole wheat bread

Whole grains are rich in B vitamins that are important for energy and optimal brain health. Thanks to their fiber content,whole grains also help to keep blood sugar from spiking and crashing,which can help you avoid mood swings.

"If you're eating bread,reach for the whole wheat over the white,since it also stabilizes blood sugar levels," Somer said. "Refined grains found in white bread can send you on a blood sugar roller coaster,leaving you jittery,grumpy and hungry."

Carbohydrates including whole grains also boost levels of serotonin,the "feel-good brain chemical," according to Somer. Adding some protein,like chicken,legumes,fish or nut butter with whole grains can help,too,as protein triggers the release of norepinephrine,a brain chemical that provides an energy and mood lift.

A whole grain bagel with peanut butter,for example,can make for a nutritious mini-meal. Somer also likes whole grain crackers or bread sticks with low-fat cheese.

Vitamin D: Egg yolks,fatty fish; fortified milks

We've talked about vitamin D and its relation to bone health and immunity,but research has also revealed a connection between vitamin D and mental health. In one recent meta-analysis involving over 30,000 people,those with low vitamin D levels were more likely to be depressed.

Vitamin D deficiency has also been associated with low moods and poor cognitive performance in older adults.

Our bodies synthesize vitamin D from the sun's ultraviolet light,so most of us can meet at least some of our D needs during sunnier months. Certain factors including darker skin and air pollution,can reduce the ability of the sun to produce vitamin D in human skin,according to Dr. Michael Holick,an expert on Vitamin D research from Boston University.

So in the wintertime,it's especially important to seek out vitamin D-rich foods,like fatty fish,eggs and fortified foods and beverages,or vitamin D supplements.

Yes,dark chocolate (in moderation)

This sweet treat can definitely give us a mood boost. Chocolate contains caffeine and theobromine,a compound that may affect mood. The popular indulgence may also boost serotonin levels.

What's more,dark chocolate also contains healthful flavanols that have been shown to help lower blood pressure and cholesterol,and improve cognition.

To keep weight in check,limit portions to 1 ounce of dark chocolate daily,or about 150 calories.

Coffee and tea

Coffee and tea are sources of caffeine,which can give us a lift.

"When we consume caffeine,it has positive effects on mood and alertness,and people like these beneficial effects," said Mary M. Sweeney,an instructor who researches caffeine's effects on individuals in the department of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine.

One meta-analysis revealed that consuming coffee (and tea) may help protect against depression.

ust keep in mind that people vary in their tolerance to caffeine. "Many people consume caffeine without negative consequences,but for some individuals,either regularly consuming too much caffeine or consuming too much at once can cause distress," Sweeney said.

Green tea has less caffeine than coffee,is a rich source of the antioxidant epigallocatechin gallate,or EGCG,and also contains the amino acid theanine,which may help reduce stress and promote calm feelings.