How Does Food Affect Our Mood?

#Food #Mood #Brain #Emotions #Feelings #Nutrition #Healthy #Diet #NWWR

Our brains works 24/7 managing the whole body functions, and most importantly our mood and thoughts. In order for it to function well, it needs energy from a good source, which is “the right diet”.

So What is the Right Food to Boost Our Mood?

While certain diets or foods may not ease depression (or put you instantly in a better mood), they may help as part of an overall treatment plan.

1- Don't Exclude Carbs, Choose 'Smart' Ones

The connection between carbohydrates and mood is all about tryptophan, carbohydrate help the tryptophan enters the brain. As more tryptophan enters the brain, more serotonin is synthesized in the brain, and mood tends to improve.

Try to eat smart carbohydrate choices like: whole grains, fruits, vegetables, and legumes.

Avoid very low carbohydrate diet, cause it was found it enhances fatigue and reduces the desire to exercise in overweight adults after just two weeks.

2- Get More Omega-3 Fatty Acids

Researchers have noted that omega-3 polyunsaturated fatty acids (found in fatty fish, olive oil, flax-seed, and walnuts) may help protect against depression.

This makes sense physiologically, since omega-3s appear to affect neurotransmitter pathways in the brain. Shoot for two to three servings of fish per week, it worth a try.

3- Don't miss Your Breakfast

Eating breakfast regularly leads to improved mood, along with better memory, more energy throughout the day, and feelings of calmness.

Skipping breakfast would do the opposite, leading to fatigue and anxiety.

Here are some choices to have a balanced breakfast: lots of fiber and nutrients (fruits & vegges), some lean protein (beans like hummus), good fats (nuts), and whole-grain carbohydrates (whole grain bread).

4- Staying Active & Losing Weight

There is a strong link between depression and obesity and a higher calorie intake.

Depression also was associated with lower amounts of moderate or vigorous physical activity.

Weight loss (for overweight people) can improve mood. But fad dieting isn't the answer, because cutting too far back on calories and carbohydrates can lead to irritability. So, why don’t you try losing some weight if you have some extra kilos?

5- Try the Mediterranean Diet

Diets that are high in refined sugars and processed food, like the western diet, are harmful to the brain. They worsen your body’s regulation of insulin and promote inflammation and oxidative stress. Studies have found a correlation between a diet high in refined sugars, impaired brain function and even a worsening of symptoms of mood disorders, such as depression.

Studies have compared “traditional” diets, like the Mediterranean diet and the traditional Japanese diet, to a typical “Western” diet and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet.

The Mediterranean diet is a balanced, healthy eating pattern, high in vegetables, fruits, unprocessed grains, fish and seafood, and contain only modest amounts of lean meats and dairy. All of which are important sources of nutrients linked to preventing depression.

6- Get Enough Vitamin D

Vitamin D increases levels of serotonin in the brain. Researchers noticed that people who were suffering from depression, particularly those with seasonal affective disorder, tended to improve as their vitamin D levels in the body increased over the normal course of a year.

Try to get about 600 international units (IU) of vitamin D a day from food if possible.

7- Include Selenium-Rich Foods

Selenium supplementation of 200 micrograms a day for seven weeks improved mild and moderate depression in 16 elderly participants, according to a small study.

Our Dietary Reference Intake for selenium is 55 micrograms a day. So why not include the food that contains selenium to our diet?

Foods rich in selenium:

- Seafood (oysters, clams, sardines, crab, saltwater fish and freshwater fish)

- Nuts and seeds (particularly Brazil nuts)

- Lean meat (lean pork and beef, skinless chicken and turkey)

- Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)

- Beans/legumes

- Low-fat dairy products

Remember to take selenium through food, not as supplements.

Don’t take any nutrient supplements without consulting your doctor.

8- Don't Over-consume Caffeine

Caffeine may increase depression. And if caffeine keeps you awake at night, this could certainly affect your mood the next day. you can try limiting or eliminating caffeine for a month or so to see if it improves mood.

9- Avoid Smoking

A study showed that rates of depression tended to increase in men (especially smokers) as folate intake decreased. The same occurred for women.

To conclude:

Start paying attention to how eating different foods makes you feel — not just in the moment, but the next day. Try eating a “clean” diet for two to three weeks (cutting out all processed foods and sugar) and see how your mood would change.

FOR MORE INFORMATION CHECK THIS WEBSITE:

https://www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mood/#.W-iVNPkzZPZ