The Intimacy between Food and Mood
How diet maintains your well being
A human being is in totality what he is and what he feels. It is not only either the body or the mind but both are parts of the same individual and are intimately connected together. It is always said that a balanced diet keeps one fit and healthy. But the truth is that food habits greatly affect your mood also. Since the physical balance and the mental state are parts of the same body, it is necessary to eat healthy food that takes care of both the aspects of a person. One must stay fit as well as happy.
Sometimes we observe that although there are no physical ailments we feel so depressed and sad. Dietitians tell us that changes in food habits may be the cause of altered behavior as there may be changes in the brain structure. There is something beyond it and you can always try out some special food to improve the mental state. However, in extreme cases professional care is a must.
There are certain elements in food that are absolutely necessary for the proper functioning of the body and the brain. Neurotransmitters like dopamine, serotonin, endorphin and glutamine conduct brain waves and the body, from the food that is taken which contains enzymes, minerals, amino acids, proteins, fatty acids and carbohydrates manufactures these chemicals. If there is deficiency of any of these chemicals you will suffer from anxiety and depression.
Another important point to note is that moods are affected also by the fluctuation of the sugar level or the increase in the serotonin level in the body. Skipping meals on the one hand and consuming foods that have a high level of starch can increase sugar levels. The common symptoms of low or high sugar contents in the blood are irritation, forgetfulness and depression. Once you are aware of the basic facts about foods that affect mood, it naturally becomes easy to handle such situations. Self-help is the best help and you can always try out different diets including the essential ones to enjoy a healthy and happy life.
Here are some tips that work wonders for people especially teenagers and adolescents to avoid mood swings and depression.
What you should eat:
Serotonin is considered as a great mood regulator that is naturally made by the brain from tryptophan available in B Vitamins. Fish and vitamin D act as best elements to increase the serotonin level in the brain. Adequate amounts of complex carbohydrates create a pleasurable feeling and reduce tension and the feeling of mental uneasiness. We all know that variety is the spice of life, so change your diet plans introducing new foods that will keep you healthy and smiling always. When you are in a good mood, you can face all difficulties and even cheer up others.
A balanced diet is always recommended by doctors not only to maintain the body and ward off diseases but also for stable mental health. Eat more fruits, whole grains, vegetables and proteins to keep a perfect balance of mind and body.
Just as you need to eat the right kinds of food to keep fit and smiling, there are certain foods that you must stay away from. It is a wrong notion that drinking and smoking help to forget worries and sadness. Rather excess of caffeine infused beverages increase anxiety levels and mood disorders leading to disruptive sleep patterns.
Other habits that you must form to maintain even your mental health are namely:
- Never skip breakfast as the enzymes eat up the walls of the stomach finding no food to work upon and that leads to ulcers. Eat small meals and light and healthy snacks avoiding fast foods.
- If you are on a slimming diet, consult the doctor regarding the adequate amount of fat that you must consume to maintain your energy level and boost up your mood.
- Consume adequate amount of greens and foods that are rich in vitamin B6, vitamin C, folic acid and zinc required for manufacturing serotonin to keep you happy.
- When you feel low and everything is so depressing, try out a meal with chicken or turkey roast that contain amino acid tryptophan. A whole grain roll helps quicker absorption of tryptophan and so it must be added in your meal. You will love it too.
- Reduce caffeine consumption as it only harms.
- Never omit any food absolutely. A small amount of all kinds of foods are necessary for the brain and the body.
Another amazing fact that you must have experienced sometime or the other is that there are certain smells that make you feel so happy. The smell of plum cakes or chicken roast reminds you of your loved ones’ kitchen and your mood instantly change for the best. Such foods remind one of his childhood or someone special and so try such dishes too that will change your mood.
You may also want a steady intake of some stress-relieving foods that are highly effective like eggs, pumpkin seeds, and fish like sardines, canned tuna and salmon that are rich in omega 3 fatty acids, Swiss chard or kale and dark chocolate.