用「麥得飲食法」管理血壓及提升情緒

DepressionIt is a very difficult mental illness to treat, with the number of people suffering from it increasing rapidly. It is considered a disease of the century, and the medical community has invested a lot of research resources in it.
Severe depression requires the use of antidepressants to avoid the risk of suicide; however, long-term use of large doses of antidepressants can cause side effects in some people, such as mental dullness and disruption of daily life.
As the world ages, many elderly people suffer from depression due to strokes, prompting the neurology community to consider whether lifestyle and diet can help prevent and improve these conditions in addition to medication.

Following a 2011 U.S. News & World Report ranking of the 20 most popular diets in the U.S. for weight loss, which ranked the DASH diet first and the Mediterranean diet second, the University of Chicago Rosh College Medical Center, with funding from the National Institute on Aging, added the MIND (Mediterranean-DASH diet intervention for neurodegenerative Delay), launched in 2015, to its list of diets. The study on these three diets was presented at the American Academy of Neurology (AAN).
They followed 964 Chicago residents aged 60 and older annually for a memory and aging program, continuously assessing the progression of Alzheimer's disease. In addition to regular cognitive assessments, participants were screened for depression using a 10-item version of the Epidemiological Research Center Depression Scale.
They also completed 144 food frequency questionnaires, asking participants how many times they ate what foods in the past year.
The results showed that the DASH diet was more beneficial than the Mediterranean diet and the Med diet.Relieving depressionParticipants in the DASH diet were 11% less likely to experience depression than those who were least dependent on the diet.
"The DASH diet may have a 'dual benefit' of preventing cardiovascular disease and improving mood," said lead author Dr. Laurel J. Cherian, assistant professor of vascular neurology.

DASH Diet
This diet, designed by scholars in 1997 to control blood pressure, is based on low salt, low fat, low saturated fat, and low cholesterol. It emphasizes a combination of foods high in magnesium, potassium, calcium, protein, and fiber, and is the most closely followed dietary method for treating hypertension by adhering to a low-sodium diet.

Mediterranean diet
It also emphasizes natural grains, plenty of fruits and vegetables, a small amount of meat, less saturated fat, plenty of olive oil and nuts, moderate amounts of fish, dairy products (cheese and dairy products) and red wine. It was popular in the Mediterranean from 1940 to 1950 and was listed as a representative work of the intangible cultural heritage of mankind by UNESCO in 2013.

MIND Diet
It's a modified version of the DASH and Mediterranean diets, recommending ten brain-boosting foods: dark green vegetables, nuts, berries, beans, whole grains, fish (once a week, unlike the Mediterranean diet which requires at least one fish a day), chicken, olive oil, and red wine (no more than one glass a day). Five foods to avoid: red meat, cream/margarine, cheese, desserts, fried foods, and fast food.
New research suggests that all three diets are actually better than the Western diet, which is typically low in whole grains, vegetables, and fruits, but high in sweets, saturated fats, and processed foods.
However, it is estimated that DASH is the best of the three in terms of alleviating depression because it emphasizes low salt (low sodium), no alcohol, and also emphasizes foods such as potassium, calcium and magnesium that help lower blood pressure.

Helmi Lutsep, associate director of the Stroke Center and professor of neurology at Oregon Health & Science University, points out that of all diets, the DASH diet emphasizes minimal alcohol consumption, but the Mediterranean and MIND diets both allow alcohol: red wine is part of the Mediterranean lifestyle, and the MIND diet also allows one glass of red wine per day.
Alcohol is a depressant, and drinking more than the recommended amount may raise blood pressure.
In addition, the DASH diet "may be more strictly regulated than other diets, and more cautious or compulsive in terms of food intake," Lash pointed out, which is why this group is more willing to stick to the diet.
Qi Yun'an believes this new study highlights the power of food as medicine. "It's a valuable tool for neurologists. I know post-stroke depression is a major, intractable problem that contributes to its rising incidence."