Food not only impacts our physical health, but also our mental health and emotions. Our nutrition frequently affects how we feel during the day. This illustrates why we frequently find ourselves binging on sweet treats as a reward for a grueling day's work, or yearning for spicy foods while coping with stressful situations. However, attempts to enhance our mood by consuming such foods may be counterproductive; after a temporary burst of serotonin, the nutritional imbalance would prevent our body and mind from functioning properly. Here are some useful suggestions you could employ to improve your mood by modifying your diet rather than allowing unhealthy foods to affect your mood.
Eating regularly:
If your blood sugar drops, you might feel tired, irritable, and depressed. Eating regularly and choosing foods that release energy slowly will help to keep your sugar levels steady. Slow-release energy foods include pasta, rice, oats, wholegrain bread and cereals, nuts, and seeds.
Staying hydrated:
If you don't drink enough fluid, you may find it difficult to concentrate or think clearly. You might also start to feel constipated (which puts no one in a good mood).
Looking after your gut:
Sometimes your gut can reflect how you are feeling emotionally. If you're stressed or anxious, this can make your gut slow down or speed up. For healthy digestion, you need to have plenty of fiber and fluid, and exercise regularly. Healthy gut foods include fruits, vegetables, whole grains, beans, pulses, live yogurt, and other probiotics.
Getting enough protein:
Protein contains amino acids, which make up the chemicals your brain needs to regulate your thoughts and feelings. It also helps keep you feel fuller for longer. Protein is in lean meat, fish, eggs, cheese, legumes (peas, beans, and lentils), soya products, nuts, and seeds.
Balancing vitamin:
While it’s common knowledge that vitamins promote physical health, fewer people know that the vitamins and minerals entering our bodies affect our mental health too. When it comes to health and nutrition, it is truly impossible to separate our minds from our bodies. The two are inextricably linked — when one is neglected, the other may suffer. Taking vitamins that support a healthy body can also support mental health and brain function.
Eating whole foods:
Some studies have shown that preservatives, food colorings, and other additives may cause or worsen hyperactivity and depression. "So if you have one thing to remember, it's to eat real food, or food that’s minimally processed and has a few healthy ingredients,” says Sarah Jacobs, holistic nutritional counselor and co-founder of The Wellness Project. Think fresh fruits and vegetables.
Works Cited
Bird, Johnny. “About Food and Mood.” Mind, Dec. 2017, www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mood/about-food-and-mood/.
Firth, Joseph, et al. “Food and Mood: How Do Diet and Nutrition Affect Mental Wellbeing?” The BMJ, British Medical Journal Publishing Group, 29 June 2020, www.bmj.com/content/369/bmj.m2382.
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