科學表明這是治療抑鬱症的最佳早餐

There are no definitive 'cures' for depression. Mental health is an endless challenge and the Medical world is always learning.

目前沒有完全治癒抑鬱症的方法。精神健康的挑戰永遠是無止境的，而醫學界也一直在學習。

For example, those suffering from mental illnesses aren't called patients any more, they're called service users. A psychologist told me that this is because the emphasis is on people helping themselves, rather than being prodded and told things by doctors.

例如，精神病患者已不再被稱作患者，而是被稱作服務用戶。一位心理學家告訴我，這強調人們自己幫助自己，而不是被醫生刺激或按照醫生說的話去做。

Instead, people in need are equipped with the tools they need and given the guidance of professionals. A surgeon can go in and fix a broken bone; a doctor can prescribe painkillers for hurt limbs. The mind is different.

相反，需要幫助的人有了他們需要的工具，並且有專業人士的指導。外科醫生可以幫你修復骨折、醫生可以爲受傷的四肢開止痛藥。但大腦卻是不一樣的。

Of course, when suffering a mental illness, the first point of call should still be your doctor, a psychologist, a therapist, a counsellor. And your friends and family. But there are also small mechanisms and processes we can do ourselves to try to improve things. Exercise is one, another is what we eat, which has a significant impact on our everyday lives.

當然，患有精神疾病時，還是應該首先聯繫醫生、心理學家、治療師或諮詢師。以及你的朋友和家人。但我們自己也可以做些小事，改善我們的情況。鍛鍊是其中一件，吃什麼則是另一件，這些都會嚴重影響我們的日常生活。

There are a number of studies, including one by Harvard Medical School, which suggest exercise and diet weigh heavily on mental health. Nutritionist Melissa Brunetti, who specialises in the connection between food and mental health, says that diet is still too often overlooked as a treatment for depression.

有一些研究，包括哈佛醫學院開展的一項研究，表明鍛鍊和飲食對我們的心理健康至關重要。營養學家梅麗莎·布魯尼特專門研究食物和精神健康之間的關係，她說：人們往往忽視飲食治療對抑鬱症的作用。

Brunetti told Quartz that food "can have a huge impact on people's mental health." Nutrients are needed to fuel our brain. If we're not getting the nutrients in through diet, then we don't have the nutrients to regulate our blood sugar or hormones.

布魯尼特對Quartz表示食物"會對人們的精神健康產生巨大影響。"我們需要營養物質爲大腦提供能量。如果我們沒有從飲食中獲得營養，那我們就沒有營養物質調節我們的血糖或激素。

There aren't any set rules here. And we shouldn't take any specific foods as gospel. But there are indicators that tell us diets high in Omega-3, B vitamins, amino acids, and minerals including zinc and iron, are all beneficial.

並不存在任何成規。我們不應該把特定的食物當作福音。但有些指標告訴我們歐米茄3、維生素B、氨基酸和礦物質（包括鋅元素和鐵元素）含量高的飲食都是有益人體健康的。

A study published by BMC Medicine in 2015, which involved more than 15,000 participants, found that Mediterranean diets lower the risk of depression. Olive oil and leafy vegetables are full of nutrients.

2015年BMC Medicine發表的一項研究招募了1.5萬多名受試者，研究發現：地中海飲食會降低抑鬱症的風險。橄欖油和綠葉蔬菜富含營養物質。

Often, one of the hardest moments of the day - for anyone, not just those who are unwell - is the morning. We might feel anxious of what's ahead; we're tired and there's a lot to think about. A breakfast of eggs on granary toast with avocado can make you feel engegized.

一天最困難的時刻--對任何人而言，不是那些身體不好的人--通常就是早晨。我們可能會爲即將到來的事情感到擔憂；我們很累，也需要思考很多事情。在穀物吐司上加個雞蛋，再吃點牛油果，這樣的早餐能讓你活力滿滿！