Anxiety and Depression During the “Pandemic”

What’s the difference between Anxiety and depression?

Anxiety is a general term, used to characterize disorders that cause distress, nervousness, fear and worry. It’s a Natural reaction caused by various life situations, like speaking in public or taking an important exam. These symptoms occur when the feelings metioned above are intensely and quite frequently experinced compromising quality of life and one’s emotional health.

Depression is a psychiatric illness in which the person feels profound sadness, low self-esteem and guilt at all times. In addition there are many possible side effects that may occur including sleep disorders, loss of appetite and decreased pleasure or joy in activities and personal relationships. Some feel unmotivated or without energy and may even have suicidal thoughts.

In both illnesses there may be lack of sexual interest, malaise and frequent tiredness, sweating, tachycardia (rapid heartbeat), body pain and other physical symptoms.

The Growth in Cases of Depression and Anxiety during the Pandemic.

The Coronavirus pandemic has impacted everyone in our soceity in many different ways. First, there was a major impact on the financial world, since all types of businesses had to close their establishments, which resulted in thousands losing their jobs also small and large companies a like having to declare bankruptcy. Being unemployed or having lower income are factors linked to the emergence of symptoms from depression and anxiety, due to the uncertainty and fear of not being able to keep up with their monthly financial responsibilities. In addiction to help reduce the spread of the virus and lower the number of cases it was necessary to promote social isolation between families and friends which led to many cases of depression and anxiety during the 2020 pandemic. According to the “CDC” (Centers for Disease Control) symptoms of anxiety disorder and depressive disorder, increased considerably in the United States during the months of April to June 2020, compared with the same period in 2019.

“The Importance of Seeking Help”

Anxiety and Depression can be treated in order to regain quality of life.

Some forms of help can include but are not limited to

Medication: There are many medications for anxiety and depression that are available for patients experiencing both disorders,but always remember before taking any medication you should always consult with a trusted physician first.

Therapy: Anxiety and Depression can be treated by a wide range of mental health professionals, including psychologists, psychiatrists, clinical social workers, and psychiatric nurses.

Exercise and Healthy eating: Exercise stimulates the body to produce serotonin and endorphins, which are chemicals in the brain (neurotransmitters) that help fight depression, but that only partially explains the positive impacts that exercise can have on depression and anxiety. There’s no specific diet to treat depression or Anxiety , but eating more of certain foods (e.g. foods that contain omega-3 fatty acids) and less or none of others (e.g. processed or fried foods) can help some people manage their symptoms. With some light research we can find meal plans, vitamins, and nutrients that may be beneficial to helping someone win the daily battle they face if they have these illnesses.

Selenium

Selenium is present in a variety of foods, (whole grains, Brazil nuts, some seafood, and organ meats, such as liver).

Vitamin D

Food that can provide vitamin D, (oily fish, eggs, beef liver).

Omega 3 fatty acids

Good sources of omega 3 fatty acids, (Salmon, Sardines, Tuna, Chia seeds, walnuts).

Antioxidants

Vitamins A, C and E contain substances called antioxidants. Fresh, plant based foods, such as berries, are good sources of antioxidants. A diet that is rich in fresh fruits ,vegetables, soy, and other plant products may help reduce the stress-related symptoms of depression and anxiety.

B Vitamins

Vitamins B-12 and B-9 (folic acid) help protect and maintain the nervous system, including the brain. They may help reduce the risk and symptoms of mood disorders, such as depression.

Sources of vitamin B-12 include: (milk, meat, eggs, and some fortified cereals)

Food that contain folic acid include: ( nuts, beans, whole grains, seafood, eggs, and dark leafy vegetables).

Zinc

Zinc is present in: (whole grains, oysters, beans, beef, chicken, pork, and nuts).

Protein

The body uses a protein called tryptophan to create serotonin, the “feel good” hormone.

Tryptophan is present in:( Tuna, turkey)

Weight Management

Obesity appears to raise the risk of depression. This increased risk may be due to the hormonal and immunological changes that occur in people with obesity.

Foods to Avoid

Alcohol

There is a Clear link between alcohol and mental health problems. A person may drink as a way to cope with Anxiety or Depression, but alcohol can aggravate or trigger new bouts of Depression and Anxiety.

Refined Foods

Convenience foods, such as fast food and junk food, can be high in calories and low in nutrients. Studies have suggested that people who consume lots of fast food are more likely to have depression and anxiety than those who eat mostly fresh produce.

Processed oils

Refined and Saturated fats can trigger inflammation, and they may also impair brain function and worsen the symptoms of Anxiety and Depression.

Fats to avoid include: ( Trans fats, which are present in many processed foods, fats in red and processed meats, safflower and corn oil, which are high in omega-6 fatty acids).