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emo时只想胡乱吃点？抑郁症和不健康饮食可能会让你陷入恶性循环。哪些饮食能帮助我们渡过情绪低谷呢？
“抑郁餐讨论组”：心理抚慰>精神治愈
Depression meals are kind of like comfort foods. It became popular after online communities emerged about it over the past couple of years. On Reddit threads, and locked Facebook groups, people now gather to discuss what they eat when they feel like they can’t. From kimchi mixed with two-week old pasta, and left over salami mixed with potato salad and cheese, depression meal threads on Reddit show that people will mix just about anything when they don’t have the energy to cook and eat.
抑郁餐有点像安慰餐。在过去几年，网络社区对此进行了讨论, 这个话题开始流行起来。在Reddit帖子和固定的脸书群组上，人们一起讨论那些自己没有食欲时吃的东西。例如泡菜与放置两周的意面的混合物，剩下的香肠与土豆沙拉和奶酪的混合物。Reddit上有关抑郁餐的帖子显示，当人们没有精力做饭和吃饭时，万物皆可混合起来。
“Looking at others’ ‘depression meals’ makes me feel slightly better about mine. People sharing what they eat when they’re too sad to function reminds me that my lunch of Oreos with cheesy toast is okay.” Kumar—a depressive wrote.
“看着别人的“抑郁餐”，让我觉得自己吃的还稍微好一点。人们分享他们在难过到不想动弹的时候吃的东西，这提醒我午餐时吃的奥利奥和芝士吐司其实还可以。”库马尔—一个抑郁患者写到。
Of course, these groups aren’t substitutes for mental healthcare. But what helps is talking about the realities of living on depression meals and having a space to reach out to. These communities show that depression meals are nothing to be ashamed of. Often, they mean that at least sufferers managed to get through the day. And for that moment, that’s enough.
当然，这些群组并不能替代精神医疗保健。但真正有帮助的是去谈论靠抑郁餐而活的现实，并且有地方接触状况相似的人。这些社区群组展现了食用抑郁餐并不可耻。通常，这意味着至少患者能够撑过这一天。而在那一刻，这就足够了。
02
抑郁表象：大肆朵颐vs难以下咽
“Depression meals evolve around not finding the energy and motivation to even cook,” Lilly Sabir, a Oxford, UK-based psychotherapist says, “A person who suffers from chronic depressive states goes through waves of patterns that can include eating unhealthy food, eating a lot of junk, eating too little — these are inconsistent eating patterns that often mask the deeper states of depression an individual is experiencing.”
英国牛津大学的心理治疗师Lilly Sabir说："因为没有精力和动力做饭，抑郁餐逐渐演变成形。患有慢性抑郁症的人会经历一系列过程，包括吃不健康的食物、吃大量的垃圾食品、吃得太少，而这些饮食模式的不一致，往往掩盖了一个人正在经历的更深层次的抑郁状态。
“It’s more common for people with depression to experience a decrease in appetite, but research also shows that as many as 35 per cent of people may experience an increase”, said Dr. Simon Sherry, a registered psychologist at CRUX Psychology. “For those who have increasing appetite, eating can satisfy an “escape motive” for them,” Sherry said. “The experience of eating may help wipe out a higher order of negative thoughts of self.”
CRUX心理学的注册心理学家Simon Sherry博士说：“抑郁症患者食欲不振更为常见，但研究也显示，多达35%的人可能会经历食欲大增。对于那些食欲增加的人来说，吃饭可以满足他们的"逃避动机”。进食可能有助于消除更高层次的消极自我想法。”
Depression can muddle a person’s desire to cook or make healthy dietary choices. This could explain why some people crave junk food or takeout during depressive episodes. For people who experience decreases in appetite, they just can’t find the energy to make a meal, lose all appetite and feel repulsed by the thought of eating.” Sherry often sees mental health disorders like depression co-existing with disordered eating. “You’ll see depression and unhealthy eating involved in a vicious cycle,” Sherry said.
“抑郁症会弄乱一个人做饭或选择健康饮食的欲望。这可以解释为什么在抑郁症发作时有些人想吃垃圾食品或外卖。对于食欲不振的人来说，他们完全没有精力做饭，失去了所有的食欲，感觉吃饭的想法被击退。”雪莉经常看到类似于抑郁症的心理疾病会与饮食失调现象共存。雪莉说：“你会看到抑郁症和不健康的饮食卷入一种恶性循环。”
抑郁症避雷&安利小贴士
While it’s comforting to eat or drink these when going through a bout of depression, these very things can make the bout worse too. “Depression meals usually consist of high sugar and caffeine levels，which can cause a disruption in dopamine levels in the brain,” psychiatrist Alexander Lapatells. “Over the course of time, the brain becomes used to a high sugar diet. If someone in this position tries to cut sugar out of their diet, they are met with short-term but intense reactions like irritability, anxiety, and fatigue.”
当经历一场抑郁症时，饮食会让人感到安慰，但也会让情况变得更糟。精神病学家Alexander Lapa说：“抑郁餐通常含有高糖和咖啡因，这会导致大脑中多巴胺水平的紊乱。随着时间的推移，大脑会习惯于高糖饮食。如果处于这种状态的人试图从饮食中减少糖分，他们会遭受短期但强烈的生理反应，如易怒、焦虑和疲劳。”
However, the healthy “depression meals” will help sufferers stay fueled When they are having a hard time. The need for healthy meals is that it should be easy enough to make during the worst of a depressive spell. Protein bars, whole-grain cereals that are either unsweetened or sweetened very lightly, and oatmeal with a tablespoon of peanut butter in it or popcorn with peanut butter on it help prevent sufferers from depressive episodes. It is wise to keep the pantry stocked with things like cans of tuna or oatmeal to support a balanced intake. Frozen or canned fish with leafy greens and salmon and broccoli bowl can also support overall brain and mental health.
然而，健康的“抑郁餐”将有助于患者在困难时期保持精力旺盛。在抑郁最严重的时期，人们需要的是简单而健康的饮食。蛋白棒、不加糖或加糖量很小的全麦谷类食品，以及含有一汤匙花生酱的燕麦粥或含有花生酱的爆米花，都有助于防止患者抑郁发作。明智的做法是在食品室储存金枪鱼罐头或燕麦粥之类的食品，以此维持均衡的摄入。冷冻或罐装的鱼与绿叶菜、鲑鱼和西兰花沙拉也可以维持整体的大脑与心理健康。
抑郁餐避雷小贴士：
1. Intaking lots of sault, soda and juice —— can lead to dehydration, which can make it hard to concentrate. Poor concentration is a depressive symptom.
1. 大量摄入酱汁、苏打水和果汁—导致脱水，使人难以集中注意力。而注意力不集中正是一种抑郁的症状。
2. Alcoholic drink —— is a central nervous system depressant. If you suffer from depression, drinking can worsen your low mood.
2. 含酒精的饮料—一种中枢神经系统抑制剂。如果你患有抑郁症，喝酒会使你的情绪更加低落。
3. Coffee —— disrupts sleep, which can make you irritable and make concentrating difficult.
3. 咖啡—会扰乱睡眠，使你易怒和注意力难以集中。
重点词汇：
thread: n. On websites such as newsgroups, a thread is one of the subjects that is being written about. (新闻组等网站上的) 话题
wipe out：an event (or the result of an event) that completely destroys something 消灭
muddle：v. make into a puddle 弄乱
repulse：v. force or drive back 驱散
vicious cycle：恶性循环
bout：n. an attack or period of illness（疾病的）发作；发病期
fatigue ：n. 疲乏，厌倦 v. 使疲劳，使劳累adj. 疲劳的
例: She continued to have severe stomach cramps, aches, fatigue, and depression.
dehydration：n. dryness resulting from the removal of water 脱水
Reddit: Reddit是个社交新闻站点，用户（也叫redditors）能够浏览并且可以发布自己的原创或转载他人的帖子。其他的用户可对其进行投票，得分高的链接会被放到首页。
原文链接:
https://www.vice.com/en/article/pkbg8g/depression-meals-mental-health-food-pandemic
https://successtms.com/blog/foods-for-depression
编译｜王凯璐 金灵依 姚汤嘉 王瑞菁
排版｜王瑞菁
