Beat the Blues by Changing Your Diet
We’ve talked about the three pillars health — Sleep, Exercise, and Nutrition. These three pillars not only have an influence on physical health but also mental health. In this article, we are going to focus on how nutrition can help us to have a good mood.
Although it isn’t always advisable to turn to food when you're feeling down, research shows that eating certain foods can have a positive effect on your mood.
Let’s go straight into the foods that could give us a good mood.
Foods with omega-3 fatty acids can help protect against depression. Foods such as fish, flaxseed, and walnuts are a great source of omega-3. There have been studies that suggest omega-3 fatty acids positively affect neurotransmitter pathways.
Eating foods rich in soluble fiber can help put you in a better mood. Soluble fiber helps balance blood sugar levels by slowing down the absorption of glucose into the blood. Foods that are good sources of soluble fiber include oatmeal, beans, citrus fruits, peas, strawberries, and apples.
Low-carb diets are very popular these days. Therefore, many individuals avoid carbohydrates altogether. However, eating certain kinds of carbohydrates can have many benefits. Avoid simple sugars that are found in sweets and processed foods. However, foods with complex carbohydrates that take longer to break down in the body can be very beneficial.
Carbohydrates help your brain to use tryptophan, an amino acid found in some proteins like turkey. Once tryptophan enters the brain, serotonin production increases. Serotonin is a hormone that elevates your mood. So feel free to enjoy some carbohydrates along with your tryptophan-containing proteins.
Foods Negatively Impact Your Mood
There are some kinds of foods could help us stay away from blue, such as foods that contain Omega-3, fiber, and complex carbohydrates. At the same time, there are some foods that we should avoid in terms of mental health.
1- Avoid sugar and processed foods.
Those who turn to food when they’re in a bad mood often eat sweets and other junk food. Simple sugars that are broken down quickly can give you a temporary rush, but you’ll come crashing down as your blood sugar levels drop. Therefore, it’s best to avoid these types of foods.
2- Avoid deep-fried foods
Many deep-fried foods are cooked in oils that are rich in omega-6 fatty acids. Omega-6 fatty acids can block the mood-boosting omega-3 fatty acids.
There are more foods that we can find to help us stay in a good mood, such as chicken, fruits, and vegetables, that we will talk about it another day. For now, we know that finding omega-3 and fibers will help. Also, remember to avoid simple sugars and deep-fried goods.
Keep it in mind and take action!