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Recently, the so-called diet for good mood is gaining popularity. What is it: another marketing ploy or the relationship between our mood and diet actually exists?
The theory that food can affect a person’s mood is based on the fact that certain chemicals in food can activate certain processes in the brain. Scientists still continue to study the relationship between food and human mood, but in recent years they have already managed to make many interesting discoveries.
How to maintain a good mood with food
Eat often but in small portions
Scientists from the University of Illinois have found that regular meals can help maintain a good mood. The reason is in the level of sugar in the blood. If the body regularly receives food, then the amount of glucose in the bloodstream is kept at a stable level, which in turn also affects the well-being and mood of a person. At the same time, experts advise paying attention to portions of what you eat, since overeating or feeling hungry, on the contrary, have a bad effect on mood.
Don’t Skip Carbohydrates
One of the main substances that our body needs to maintain a good mood is the amino acid tryptophan. The more tryptophan enters the brain, the more serotonin, the hormone of happiness, is synthesized from it. A person can get tryptophan from almost any protein food. But what about carbohydrates, you ask. And here’s the thing. In order for tryptophan to be able to penetrate the brain, the body needs not only proteins, but also carbohydrates. It is best to choose foods containing complex carbohydrates (cereals, vegetables, legumes, fruits).
Eat protein foods
Protein food is indispensable for creating a good mood. Thanks to the protein diet, the production of dopamine and norepinephrine increases in the body. Scientists have found that after eating poultry, seafood, eggs, natural yogurt and tofu, mood rises, energy increases and this state lasts for several hours after eating.
Include omega-3s in your diet
In recent years, scientists have regularly found evidence that food containing omega-3 fatty acids helps to overcome depression. Therefore, for people who want to keep their mood high, it is useful to eat sea fish, walnuts, and linseed oil at least several times a week.
Don’t skip breakfast
According to some researchers, eating breakfast daily leads to improved mood, memory, and overall well-being throughout the day.
Follow the Mediterranean Diet
The Mediterranean diet is considered the most balanced and healthy nutrition program, following which you can provide the body with all the necessary substances. One of the benefits of this diet is the prevention of depression. Scientists believe that the reason for this effect is the rich content of folic acid and vitamin B12 in the Mediterranean diet.
Take vitamins
There are several vitamins that can directly affect a person’s mood. Take at least vitamin D. Its deficiency in the body can cause seasonal affective disorder (atypical depression). However, vitamin D is one of the few that a person can get without any effort. The main thing is to spend at least 15 minutes a day in the sun. Food sources of this vitamin are eggs and dairy products.
The second important vitamin for mood is B9, aka folic acid. You can restore the reserves of this substance, and at the same time improve your mood, if you regularly eat leafy vegetables, oranges, lentils, broccoli and oatmeal. The third vitamin for mood is B12. Its sources: salmon, lean beef, cottage cheese.
Choose foods rich in selenium
Data from various scientific studies suggest that a lack of selenium in the body causes a deterioration in mood and a tendency to depression. Experts advise consuming at least 55 micrograms of this element every day to maintain a psycho-emotional state. Good sources of selenium: shellfish, sea and freshwater fish, nuts and seeds, lean meats, grains, beans, low-fat dairy products.
Do not abuse coffee
Excessive indulgence in caffeine-containing drinks can be a cause of a bad mood. The fact is that caffeine causes excessive excitation of the nervous system, and if you drink a caffeinated drink in the evening, then it is likely that you will have a sleepless night, which also negatively affects your morning mood.
Overweight and mood
It is rare that a woman will be pleased if the scales indicate the presence of excess weight. But as it turned out, extra pounds, poor physical activity and regular overeating can very well lead to the development of clinical depression. This was told by experts from the Center for Health Research (Seattle), after they studied the data of more than 4600 women aged 40 to 65 years. Changes in the psycho-emotional state are observed even in people with a slight excess of body weight, not to mention the more advanced stages of obesity. The danger of such a relationship is that excess weight and depression “feed” each other and it can be very difficult to break this circle. Obese people are not recommended to drastically lose weight. To improve not only appearance, but also mood, a not very strict diet, moderate exercise, and slow but steady weight loss are more suitable.
Food for…
…relaxation and tranquility
Pumpkin seeds, almonds, leafy greens. Greens and pumpkin seeds can rightly be called a storehouse of magnesium. And this mineral is known for its beneficial effect on the nervous system. It is magnesium preparations that doctors attribute to patients in a state of stress and nervousness. Scientists say that if you consume 150 mg of magnesium per day, you can significantly improve your emotional state. In addition, almonds and pumpkin seeds increase the levels of tryptophan and gamma-aminobutyric acid in the body, substances that are indispensable for calming down.
Wine. If you drink a glass (but no more) of red or white wine, you can reduce the level of adrenaline in the body, which as a result leads to calm and improve brain function.
…happiness
Asparagus, peas, beans, egg yolks, spinach, sunflower seeds, fish, red meat, poultry. Researchers say if you want to feel happier, add more foods containing folic acid (asparagus, peas, beans, egg yolks, spinach, liver, sunflower seeds), vitamin B6 (leafy greens, seeds), and vitamin B12 to your diet ( meat, fish, poultry). The reason is that B vitamins lead to a decrease in homocysteine levels. Homocysteine is an amino acid produced by our body.
If its amount exceeds the norm, depression begins.
Leafy greens, nuts, legumes, eggs. These foods are high in B vitamins, which are essential for the production of serotonin, a hormone responsible for calming and reducing anxiety. By the way, scientists have found that serotonin is produced worse in women than in men, so the fairer sex is more prone to depression and anxiety.
Onions, lettuce, tomatoes. The chromium found in these foods is essential for the production of insulin, which regulates blood sugar levels. Keeping sugar in balance is the key to a stable mood. In addition, chromium activates the production of serotonin. By the way, in 2003, researchers found that in most cases, the cause of mood swings (atypical depression) is a lack of chromium in the body.
Fish, flax seeds, some oils. Omega-3 fatty acids, which are abundant in sea fish, flax seeds, hemp oil, and avocados, may protect against depression. In addition, to get rid of a bad mood, it is useful to eat foods rich in vitamin D (fatty sea fish: tuna, mackerel, mackerel, sardines, herring). By the way, as it turned out, in countries where it is customary to eat a lot of fish and seafood, fewer people suffer from depression and other mental disorders. In addition, these countries have much lower suicide rates.
Poultry, red meat, whole grains, shellfish. The amino acid tryptophan, found in shellfish, red meat and poultry, also activates the production of serotonin. When tryptophan in the body is reduced, the person becomes prone to depressive states and is rarely in a good mood. But in order for the body to properly absorb tryptophan from food, meat and seafood must be combined with carbohydrates (rice or other grains).
…increasing energy
Spinach, sweet peppers, shellfish and seafood. A lack of iron and vitamin B12 can cause anemia, which is accompanied by a breakdown, general weakness, and a sad mood. If you notice these signs, add more protein foods containing vitamin B12 to your usual diet. It can be oysters, mussels, octopus, liver, spinach and other leafy vegetables. But at the same time, remember that for better absorption of iron, the body needs vitamin C. Therefore, for example, bell peppers and tomatoes can be served with meat.
Eggs and lean beef. These foods are rich in the amino acid tyrosine, which is essential for boosting dopamine levels, the hormone of joy, happiness, and life satisfaction.
…mindfulness and concentration
Avocado, bananas, beans, poultry. These four foods contain tyrosine, which is necessary for the synthesis of dopamine and norepinephrine. The presence of these hormones in the body in sufficient quantities makes a person more attentive and alert.
Seeds, nuts, beans. It is very useful to consume these products containing zinc along with marine fish rich in omega-3. The fact is that zinc reacts with fatty acids, as a result of which the hormones prostaglandins are produced in the body, which are responsible for concentration. In addition, zinc is known to have antidepressant properties, and people who are in a state of mental balance tend to be more attentive and concentrated than those in a state of depression.
Water. Dehydration can also lead to impaired attention. Therefore, to maintain concentration, it is useful to drink at least 8 glasses of water daily.
Food for anxiety and depression
Chamomile tea with a slice of lemon. Herbal teas are one of the best natural sedatives, and the vitamin C found in lemon helps the adrenal glands and the immune system cope with stress. In addition, during the period of nervous shocks, ascorbic acid reserves are quickly destroyed in the body, so it is very important to restore the balance of nutrients in time.
Seafood, red meat, whole grains, legumes. These foods contain an impressive amount of selenium, which eliminates anxiety and alleviates the effects of depression. Researchers from the University of Texas have found that eating selenium-rich foods for 2 months is enough to alleviate depression.
Foods that make you feel bad
While some foods contribute to a good mood, others, on the contrary, can have a depressing effect. According to scientists, simple carbohydrates are the worst for mood, and to be more precise, the abuse of food containing simple sugars. This list includes sweets, sweet soda, jams and other sweets. The reason is that fast carbohydrates cause spikes in sugar in the bloodstream, which, in turn, affects mood.
The second group of foods that can cause a bad mood is alcohol. Scientists have long found evidence that alcohol, contrary to popular belief, does not improve the psycho-emotional state, but rather leads to depression. Of course, one glass of wine or one glass of something stronger will not turn you into a depressed person, but in the case of alcohol abuse, not only banal mood swings, but also serious mental illnesses are quite possible.
Many of us are used to eating stress and bad mood. But very few people know that usually the products chosen for this mission, not only will not improve well-being, but can further aggravate the depressive state. Remember: we are what we eat, and even our mood depends on the contents of the plate.