Prof. Nevzat Tarhan: "Fast food eating habits lead to depression..."

Pointing out that studies show that eating habits are associated with depressive mood, Psychiatrist Prof. Nevzat Tarhan noted that eating habits are a serious factor not only for diabetes but also for depressive disorders. Tarhan stated that those who eat fast food are more easily depressed and more fragile. Walking 5,000 steps a day contributes to the balance between the brain and the intestines.

President of Üsküdar University and Psychiatrist Prof. Nevzat Tarhan evaluated the relationship between nutrition and mental health.

There is an important communication axis between the brain and the gut

Stating that recent scientific research has increasingly emphasized the importance of the intestinal microbiota, Prof. Tarhan said that the intestinal microbiota constitutes a large part of the bacteria in our body and provides an important communication axis between the brain and the gut.

Prof. Tarhan stated that "In these situations, the brain and the gut are communicating. These messages are chemical messages,” and Tarhan noted that in the communication between these two organs, messages take place through chemical, endocrine, immune and nerve, and especially serotonin that is also found in the intestines.

Frequent trips to the toilet...

Explaining that the parasympathetic nervous system plays an important role in the communication between the brain and the gut as well as a chemical communication, Prof. Tarhan stated that "When there are emotions such as hatred, anger, hatred, fear, hostility, jealousy in our brain, the brain produces a chemical mixture. In such cases, there is a spasm in the intestines, there is rapid work. The intestine is reacting. There are spasms, nausea, frequent trips to the toilet. If it lasts for a long time, conditions such as constipation occur. It is important that the microbiota in the gut is healthy."

Fast food eating habits lead to depression...

Noting that fast diet, consumption of high-carbohydrate and processed foods, especially frequent consumption of beverages such as fast food products, pastries and cola can negatively affect the intestinal microbiota, Prof. Tarhan stated that "Studies show that such eating habits are associated with depressive mood. Those who eat Therefore, this reason, eating habits are a serious factor not only for diabetes but also for depressive disorders. In addition, factors such as sleep patterns and regular exercise are known to have great effects on gut health. Walking 5,000 steps a day contributes to the balance between the brain and the gut."

Modernization negatively affects healthy habits

Prof. Tarhan stated that "A healthy diet and regular physical exercise are one of the basic human needs. City life and modernization, especially time spent in plazas, can negatively impact these healthy habits. However, individuals can be comfortable in terms of health in later ages if they adopt these habits on their own initiative." Moreover, Tarhan noted that although young people generally say that they do not have complaints about their health, it is important for them to adopt healthy lifestyles in terms of preventive physical health, preventive brain health and preventive mental health.

Brain friendly nutrition...

Pointing out the importance of developing awareness of brain-friendly nutrition, Prof. Tarhan expressed that "Everything that is good for the heart is also good for our brain."

Emphasizing the importance of doing exercises that will increase blood flow in the brain, Tarhan stated that the consumption of greens and vegetables, especially leafy green vegetables, has an important place in a brain friendly diet.

Green vegetable consumption has a positive relationship between learning and memory performance

Stating that there is a positive relationship between the consumption of green vegetables and learning and memory performance, Tarhan said that "This diet, known as the Mediterranean diet, supports mental health. A long-term study conducted in the United States showed that folic acid delays dementia. Folic acid is most commonly found in green foods. There is other research on forgetfulness and the brain's ability to register information. A study conducted by John Hopkins University revealed that social isolation plays an important role among the risk factors for mental decline and death in individuals over the age of 50. Loneliness is not brain-friendly, and mental health problems are more common in people who are lonely. Therefore, maintaining and supporting social ties is also important for mental health."

Consuming 2-3 walnuts, 2-3 hazelnuts and 2-3 almonds every day supports brain health

Prof. Tarhan stated that "Long-lived trees, especially products such as walnuts, ginkgo biloba, figs and grapes, are known to have brain health benefits. All parts of such trees, including the leaves and dried nuts and fruits, are considered brain friendly. Nuts are also very important for brain health. These are mainly almonds, walnuts and hazelnuts. Consuming 2-3 walnuts, 2-3 hazelnuts and 2-3 almonds every day supports brain health. These foods contain some important trace elements that the body cannot produce, such as minerals such as selenium, copper, iron and even silver. These elements are vital for brain function. In particular, walnuts are beneficial for the brain both due to the nutrients they contain and the similarity in their shape. However, it is important not to overconsume these foods because nuts are fatty. A balanced and moderate diet is essential in maintaining overall health. Ibni Sina's famous quote emphasizes this balance: 'Do not eat before you are hungry, and when you eat, eat less.' This is one of the basic principles of healthy eating."

The benefits of fasting are supported by various studies

Stating that intermittent fasting and eating with few meals, which are popular today, have brought the principle of waiting till getting hungry to the agenda again, Prof. Tarhan said that according to this approach, the habit of eating without hunger disrupts the body's natural rhythm and avoiding snacks shows that the body's energy balance is maintained.

Reminding that the benefits of starvation are supported by various studies, Tarhan stated that it activates the hidden potential of the body in case of hunger and that the intestines increase stem cell production in case of hunger.

Vitamin D and B-complex vitamins are vital for brain health

Emphasizing that vitamin D and B-complex vitamins (including B12 and folic acid) are vital for brain health, Prof. Tarhan said that since vitamin D deficiency is common, the level of these vitamins should be checked and supplemented, when necessary, especially in patients with depressive mood.

Stating that vitamin supplements have positive effects on general health and especially brain health when used consciously, Prof. Tarhan said that "Vitamin D is fundamental for the brain."

When there is a deterioration in the functions of the brain, a chaos occurs that affects the whole body...

Stating that "The brain, which is the command center of the body. When the functions of the brain are impaired, chaos occurs that affects the whole body,” Prof. Tarhan continued his remarks as follows:

"Stress and chemical-electrical communication disorders in the brain are reflected in different target organs in different people. For example, some of the eight main symptoms of depression are sleep and appetite disorders. These disorders may differ from person to person. While the appetite increases in some, the appetite closes in others. The limbic system produces chemicals that increase appetite, and the hypothalamus produces hunger chemicals. In the brain under stress, spasms occur in the stomach and intestines in some people, and appetite decreases. In this case, the body uses reserve energy sources, sugar and fat mix with the blood, and the person refuses to take food. In those who are under constant stress, on the other hand, appetite may constantly decrease, which can lead to significant weight loss. They can lose 5-10 pounds in a month."

Eating as a method of stress relief

Emphasizing that emotional eating is another important factor, Prof. Tarhan expressed that "People who eat as a stress relief method increase their serotonin levels in the short term and feel good, especially by consuming sweets such as chocolate. However, this leads to a deterioration of the brain's reward system and develops unhealthy eating habits in the long term. The solution to this situation is to first be aware of these behaviors. It is also important to develop alternative methods of satisfaction and pleasure."

Stating that adopting a brain friendly lifestyle and developing different routines and habits help protect brain health, Prof. Tarhan added that getting out of routine habits increases the flexibility of the brain and provides better protection.

 

Üsküdar News Agency (ÜNA)