Many studies have shown that eating fish over a long period of time is associated with lower total cholesterol levels, lower blood triglycerides, lower fasting blood sugar and blood pressure. You should eat fish at least 3 times a week. If you don’t eat fish regularly, you can supplement with fish oil.
Olive oil: Olive oil is high in antioxidants, which can reduce inflammation and reduce the risk of chronic disease. Olive oil is also rich in monounsaturated fatty acids, many studies have shown that it improves cardiovascular health and reduces blood pressure.
Consuming olive oil, especially extra virgin, is associated with a reduced risk of cardiovascular disease and mortality in people at high cardiovascular risk. Take advantage of olive oil’s many benefits by drizzling it over cooked dishes or adding it to sauces.
Low-fat milk: Milk and milk products are a rich source of calcium. To limit saturated fat, choose low-fat, skim milk. Besides its role in helping the bone system stay strong, calcium also plays a role in regulating the activity of sodium and potassium across cell membranes, relaxing smooth muscle of blood vessels and arterial pressure.
Suggested menu for people with nervous breakdown
The cause of neurasthenia partly stems from unhealthy lifestyle and inappropriate diet. Therefore, maintaining a healthy diet plays an important role in treating neurasthenia. Here are some menus for people with neurasthenia recommended by doctors:
Pumpkin: Pumpkin contains a lot of substances that support neurotransmitter activity such as glutamic acid and tryptophan. Tryptophan found in pumpkin is a substance that helps synthesize serotonin – also known as the happy hormone, which causes excitement, creates a feeling of joy, happiness and reduces sadness. Therefore, patients with neurasthenia should add pumpkin to the menu to help reduce anxiety, depression and help enhance memory…
Foods rich in antioxidants: Antioxidants have the ability to protect the body from free radicals – agents that can cause brain damage and fatigue and stress. In addition, antioxidants also have the effect of enhancing neurotransmitters, enhancing memory and concentration.
Some foods rich in antioxidants that should be on the menu of patients with neurasthenia are green vegetables and fresh fruits. Adding more vegetables and fruits also increases fiber intake, supports digestion and prevents many other diseases.
Chocolate: It is no coincidence that many experts recommend eating chocolate when stressed and tired. Chocolate contains flavonoids that soothe the brain, prevent oxidation and protect nerves. Eating chocolate also helps increase the production of tryptophan, thereby helping to increase excitement and dispel fatigue.
Seafood: Seafood such as oysters, cockles, sardines,… contain large amounts of magnesium and selenium. They play an important role in the body’s metabolic processes, providing energy for nerve cells. When the brain is provided with enough energy, it will function better and repel fatigue and weakness.
Vitamins: B vitamins such as B1, B2, B6,… are very important for the functioning of the nervous system. Vitamins are basic components that make up important coenzymes NAD+ and NADP+, participating in the process of creating energy for nerve cells. Besides, vitamin B1 also helps increase appetite, increase creativity and reduce fatigue…
Milk: Milk contains a lot of vitamins, amino acids and minerals necessary for the body and brain activity. Milk contains tryptophan, which helps increase serotonin production, increase feelings of excitement, maintain a happy, comfortable state and relieve anxiety. Besides, milk also contains many antioxidants, which protect the body from free radicals…
Cereals: Cereals such as oats, brown rice, wheat… contain high levels of folate, which plays a role in enhancing blood flow to the brain. These foods also contain many B vitamins such as vitamin B1, vitamin B6… which are especially good for the functioning of the nervous system.
Foods rich in omega 3: Deficiency of omega 3 and 6 in the diet is related to psychological fatigue, depression and many other dangerous diseases. Supplementing a suitable amount of omega every day will help increase brain flexibility. Omega-rich foods include sea fish (mackerel, tuna, salmon…) or flaxseed oil, sesame oil, olive oil…
Above are some suggested foods to add to the menu for people with cardiovascular disease and nervous breakdown, especially in weather conditions with magnetic storms. Taking medication as prescribed, getting proper rest, and maintaining a healthy and appropriate lifestyle and diet are effective solutions to help reduce the risk of serious illness for patients.
Dai Lam Moc (t/h)