What Is The Connection Between Food
And Your Mood?
Did you know that your
diet can affect your mood? Poor food choices can cause low energy, feelings of
weakness, and sleep problems.
There are
two varieties of people in the world. First, there are
people who, when they are stressed, eat everything they can get their hands on.
There are also people who stop eating altogether. Eating can be an organic
response to our emotions—overeating, relaxation, etc. But did you know that how
and what you eat also affects your mood? If you're not feeling well, grabbing a
candy bar may not be the best idea.
A healthy diet promotes
the growth of "good" bacteria, which have a positive effect on the
production of neurotransmitters. Conversely, constant consumption of unhealthy
foods can cause inflammation, which inhibits production. When neurotransmitter
production is normal, the brain receives these positive messages clearly and
unambiguously, and emotions are a reflection of this. However, if production is
poor, the mood can also deteriorate.
How can I improve my mood through food?
How can you change your
eating habits if you want to improve your mood? Here are eight suggestions:
Many of these changes will have a positive impact on your health as well as on
your mood, so practice as many of them as you can.
Eat more plant
foods.
Plant foods include vegetables, legumes, fruits,
grains, nuts, and seeds. Most of these foods are high in fibre. Good gut
bacteria helps regulate our mood and stress levels. Eating fiber-rich foods and
drinking plenty of water helps maintain healthy bacteria and makes you feel
happier.
Don't cut carbs;
choose "smart" carbs.
The relationship between
carbohydrates and mood depends largely on the non-essential amino acid
tryptophan. When the brain receives more tryptophan, it synthesizes more
serotonin, which usually improves mood. Serotonin is a known mood regulator
that is produced naturally in the brain with the help of tryptophan and B
vitamins. The following foods are thought to increase serotonin levels in the
brain: fish and vitamin D.
Eat protein-rich
foods.
Protein is essential for a
good mood. Foods like fish, red meat, poultry, eggs, and vegetables contain
amino acids. Tryptophan is an essential amino acid that helps increase the
amount of serotonin produced in the brain. Serotonin is known as the
"happy hormone" because it promotes calmness and relaxation while
protecting against depression. Add eggs to breakfast, lean chicken to a
sandwich or salad for lunch, and protein for dinner.
A balanced breakfast
Some researchers believe that
eating breakfast regularly can improve your mood—it can improve your memory,
give you more energy during the day, and make you feel calmer. It's reasonable
to assume that skipping breakfast can have the opposite effect, as it can lead
to fatigue and anxiety. A good breakfast is one that is rich in fiber and
nutrients, lean protein, good fats, and whole carbohydrates.
Consistent exercise
and (slow) weight loss
Researchers at the Seattle
Health Research Center, examining data from 4,641 women ages 40 to 65, found a
strong association between depression and obesity, lower levels of physical
activity, and higher caloric intake. Even in the absence of obesity, depression
was associated with lower or higher levels of physical activity. I suspect that for many of these women, depression leads to
obesity and vice versa.
At the same time,
avoid foods that can cause mental fatigue
Flour-based foods such as bread, crackers, and cookies
sweetened drinks and snacks, such as soft drinks and
sweets.