憂鬱低潮，可能問題不出在腦袋
我們習慣把憂鬱歸因於大腦的神經傳導物質（血清素、多巴胺），但新研究指出：慢性發炎同樣扮演關鍵角色。
- 發炎是免疫系統修復傷口的機制
- 當發炎變「慢性」，會影響心臟、血糖、甚至大腦
- 慢性神經發炎與精神疾病風險高度相關！
神經發炎，如何影響情緒？
2024 年發表於 JAMA Psychiatry 的一項分析，追蹤 58 萬人以上的數據，證實：炎症標記物升高的人，更容易得到精神疾病。當身體長期處於「發炎狀態」，情緒也跟著不穩。
科學家因此開始嘗試：
- Omega-3 脂肪酸（深海魚油）
- 草本醫學（抗炎中藥材）
- 飲食介入（多元且清淡飲食）
這些「抗炎介入」與抗憂鬱藥效果相當，尤其對高齡族群特別明顯。
你的飲食，可能正在發炎
營養學研究發現，飲食與憂鬱症狀高度相關：
- 抗炎食物：番茄、橄欖油、深綠色蔬菜、堅果、鮭魚、藍莓、草莓
- 促炎食物：精緻澱粉、炸物、含糖飲料、加工肉品、人造奶油
簡單來說，地中海飲食（Mediterranean diet）的組成，就是天然的抗炎方案。少糖、少油，多蔬果與健康油脂，能幫助情緒更穩。
日常裡的抗炎養生術：身體先說話，情緒是回聲
我們常以為憂鬱只是心情問題，其實身體早就先發出訊號。
當飲食過於油膩、作息混亂、壓力過大，慢性發炎悄悄累積，最後才以情緒低落的方式「表現出來」。科學研究顯示，規律睡眠、適度運動、冥想呼吸，甚至只是換一碗晚餐蔬菜湯，都能降低炎症指標、改善心情。試著在日常裡落實：
- 每週吃 2 次深海魚
- 睡前 10 分鐘呼吸練習
- 少一點熬夜，多一點留白
因為 減炎 = 減憂鬱，這是身心最簡單卻最深刻的連結。
Depression: More Than Just the Brain
In recent years, researchers have found that depression may be linked not only to neurotransmitter imbalances but also to chronic inflammation.
When the body’s immune response doesn’t switch off, inflammation can affect the heart, metabolism, and even the brain—raising the risk of psychiatric disorders.
Neuroinflammation: How It Affects Mood
A 2024 JAMA Psychiatry analysis tracking more than 585,000 people revealed a striking link: those with elevated inflammatory markers had a much higher risk of developing mental health disorders. In simple terms, when the body stays in a chronic state of inflammation, mood stability falters too.
That’s why researchers are testing new ways to cool the fire within:
- Omega-3 fatty acids (found in fatty fish and supplements)
- Herbal medicine with natural anti-inflammatory properties
- Dietary interventions that focus on variety and light, balanced meals
What’s exciting? These anti-inflammatory approaches proved just as effective as antidepressants in reducing depressive symptoms—especially among older adults, who are more prone to chronic inflammation.
Is Your Diet Fueling Inflammation?
Nutrition research shows a strong connection between diet and depression symptoms:
- Anti-inflammatory foods: tomatoes, olive oil, dark leafy greens, nuts, salmon, blueberries, strawberries, oranges
- Pro-inflammatory foods: refined carbs (white bread, pastries), fried foods, sugary drinks, processed meats, margarine
In short, the Mediterranean diet is nature’s anti-inflammatory blueprint. Less sugar, less grease, more plants and healthy fats — and your mood finds a steadier rhythm.
Everyday Anti-Inflammatory Habits:The Body Speaks First, Mood Follows
Human papillomavirus (HPV) is the most common sexually transmitted infection worldwide, and nearly all sexually active individuals will encounter it at some point in their lives. It spreads through skin-to-skin contact, meaning sexual intercourse isn’t necessary for transmission.
While many HPV infections resolve naturally within two years, certain high-risk strains can lead to cervical, throat, or anal cancers.
Most people show no noticeable symptoms, yet some strains can cause genital warts—or, in rare cases, cancer. This is why understanding HPV is essential. A gentle reminder for your everyday wellness: even if your partner shows no symptoms, you could still be at risk of infection.
