Drink it every day to keep your mind healthy! Why green tea is good for depression and how to drink it effectively

Introduction

These days, many people are struggling with their mental health.

In today's society, which is often called a stressful one, depression and other mental illnesses are not something that only affect other people.

Mental disorders, especially depression, cause a variety of symptoms such as low mood, loss of motivation, and insomnia, casting a large shadow over our lives.

"Maybe I am too..."

If that sounds like you, then read on.

In this article, we'll take a closer look at how green tea can help improve depression symptoms, the scientific evidence behind it, and specific ways to incorporate it into your diet.

Mechanisms that cause depression

The mechanism of depression is still unclear, but it is thought to be deeply related to an imbalance of neurotransmitters in the brain.

Our brains are made up of complex connections between nerve cells that transmit information to each other, controlling a variety of functions.

Neurotransmitters play an important role in transmitting this information.

In order to maintain physical and mental health, it is essential that these neurotransmitters play their respective roles and maintain a balance.

For example, various neurotransmitters control our emotions and behavior, such as dopamine, which is involved in motivation, pleasure, and concentration; serotonin, which is involved in mental stability and happiness; and norepinephrine, which is involved in alertness, motivation, and concentration.

When these neurotransmitters are secreted in sufficient amounts and kept in a good balance, we are able to act with motivation and live with peace of mind.

However, this balance can be disrupted by various factors such as stress, insomnia, and poor diet.

If the secretion of neurotransmitters decreases or their reabsorption occurs excessively, information transmission within the brain becomes less smooth, leading to various physical and mental disorders.

For example, a lack of dopamine can lead to a lack of motivation, lethargy, and poor concentration.

A lack of serotonin can lead to feelings of anxiety, irritability, depression, and insomnia.

In addition, a lack of norepinephrine can lead to fatigue, lethargy, and a lack of motivation.

The effect of green tea ingredients on alleviating depression symptoms

Green tea is rich in compounds that may help relieve symptoms of depression.

The following three ingredients are of particular interest:

1. Theanine's stress-reducing effects

Theanine is a type of amino acid found in green tea and is known to have relaxing and stress-reducing effects.

Research has shown that taking theanine increases alpha waves in the brain, helping you feel more relaxed.

Theanine is also expected to have the effect of promoting the secretion of neurotransmitters such as serotonin and dopamine, which are known to be involved in mood elevation and feelings of happiness.

2. Catechin has anti-inflammatory properties

Catechin is a type of polyphenol found in green tea that has antioxidant and anti-inflammatory properties.

One study suggests that consuming catechins may reduce brain inflammation and ease symptoms of depression.

Catechin is also expected to improve blood flow to the brain, which may lead to brain activation.

3. Caffeine's stimulating effect

Caffeine is a type of alkaloid found in green tea that has a stimulating and concentration-enhancing effect.

Studies have shown that consuming caffeine can boost your mood and make you feel happier.

It is believed that the combined effects of these ingredients may make green tea useful in relieving the symptoms of depression.

Research data supporting green tea's effectiveness in improving depression symptoms

There is a wealth of research data suggesting that the ingredients contained in green tea may have a positive effect on our mind and body.

For example, research has shown that the theanine contained in green tea has a relaxing effect.

When you take theanine, it produces brain waves called alpha waves, which are produced when you are calm and relaxed.

In one study, subjects were asked to drink either water or water containing theanine while their brain waves were measured.

When the subjects drank 100 ml of water, no alpha waves appeared in either case, but when they drank 100 ml of water in which 200 mg of theanine had been dissolved, alpha waves were observed to appear in the back and top of the head 40 minutes after ingestion.

In particular, the group that felt a lot of anxiety and tension had a more pronounced appearance of alpha waves.

A study was also conducted to examine the frequency of daily green tea consumption among patients diagnosed with depression.

The results showed that patients with depression tend to drink green tea extremely infrequently even before the onset of their illness, while those who habitually drink four or more cups of green tea a day are less likely to develop depression.

These research results suggest that regular consumption of green tea may reduce the risk of depression.

How to drink it effectively to clear away your gloomy mood!

To get the most out of green tea, you need to be creative with your daily habits and brewing method.

First of all, the theanine and catechins contained in green tea are effective when consumed continuously. Aim to drink 2-3 cups a day every day.

In addition, theanine, a component that is expected to have a relaxing effect, reduce stress, and improve sleep quality, is found in particularly large amounts in new shoots.

Therefore, it is a good idea to choose teas that are rich in theanine, such as gyokuro or matcha.

In recent years, green tea with a high level of theanine has become available on the market, so choosing one of those products is one option.

However, if extraction is done at a high temperature, a lot of caffeine, a bitter component, is extracted, which may reduce the relaxing effect of theanine.

Therefore, in order to maximize the effects of theanine, it is important to extract it slowly at a low temperature.

Specifically, we recommend extracting it in water at about 60°C for 2 to 3 minutes.

Additionally, if you're feeling particularly stressed, try cold-brewed green tea.

By brewing in cold water, you can extract theanine efficiently while reducing the amount of caffeine extracted. This is even more effective when you use tea leaves that are rich in theanine, such as gyokuro or matcha.

Green tea is also rich in vitamin C. Vitamin C enhances the effects of theanine, so it's a good idea to drink it with lemon or other citrus fruits.

summary

How was it?

Of course, there are still many unknowns about the effects of green tea on depression, and more research is needed.

However, the results of numerous experiments suggest that drinking green tea can help alleviate the symptoms of depression, so incorporating green tea into your daily life could be said to be an effective way to stay calm.

If you're feeling a bit tired, try taking a break with some green tea.

I think the most important thing is to accumulate these daily experiences, which make your heart feel a little lighter.