CAN FOOD AND FOOD CHOICE IMPROVE MOOD?
What you eat really affects your mood. If you fill your body with the right substances, you will be rewarded for it in the form of a clear mind and a happy smile. See how you can get in a good mood by eating a healthy diet and choosing the right foods!
Are slimmer people happier?
Do you often come across the opinion that slimmer and more physically fit people are happier? You may be surprised that this is not a myth, and this statement is indeed true. People who choose a healthy and balanced diet are more resistant to disease, reduce the risk of depression, and recover more quickly from illness and injury. They also support better sleep and are better able to cope with stress. In addition, if people feel happier, they tend to choose healthier food alternatives.
The brain as a trigger for a good mood
To fully understand how certain foods can improve your mood, you need to find out what's going on in your brain. It controls every single organ, hormone and even mood. The brain uses neurotransmitters to communicate with the body, using which it sends commands such as heart beating or breathing. A similar process occurs when determining good mood.
Two types of neurotransmitters are responsible for your moods: inhibitory and excitatory. Excitatory neurotransmitters, such as norepinephrine, actively stimulate the body and mind. However, they are more easily exhausted from the body, which can ultimately lead to feelings of unhappiness. Inhibitory neurotransmitters such as serotonin have a calming effect on the mind and partially eliminate the effects of excitatory neurotransmitters. So you will reach the ideal mood if there is a balance between these two types of neurotransmitters.
However, mood-affecting neurotransmitters do not just form the brain. Like all processes in the body, the brain needs food fuel to make them. Foods that help produce the hormone "happiness" of serotonin include spinach, turkey, and bananas. Spinach contains high concentrations of folate and vitamin B, which are important in the production of serotonin. Bananas and turkey meat, in turn, contain a lot of tryptophan, an amino acid that is converted to serotonin in the brain.
Another important neurotransmitter that helps regulate and stabilize good mood is gamma-aminobutyric acid (GABA). GABA is produced during the Krebs cycle, a physiological process in which nutrients are converted into energy important for cellular use. However, you will not find gamma-aminobutyric acid in any food, but a substance it contains to a large extent. Its main building block is the amino acid l-glutamine. It is found in pork or beef or various types of seeds.
Vitamins, minerals and beneficial substances supporting good mood
Not only the neurotransmitters but also the nutrients you receive are responsible for improving your mood. You should pay particular attention to the optimal supplementation of certain vitamins, minerals and beneficial substances that have a positive effect on the body's health.
Magnesium
Several studies declare that people suffering from depression have low levels of magnesium. This is because magnesium has been shown to help increase amitriptyline and sertraline, which act as antidepressants. Magnesium supplementation is not difficult at all. You can easily find it in foods such as bananas, leafy vegetables, nuts, seeds, avocados and hot chocolate. In addition, you can easily supplement it, for example with refreshing effervescent tablets.
Zinc
Although such zinc does not in itself have an antidepressant effect, it increases the effectiveness of the antidepressant components of other foods and supplements. This is confirmed by a study examining the mood-enhancing effects of zinc in people suffering from clinical depression. In combination with antidepressant supplementation, patients achieved a significant improvement in mood. You can find zinc in almost all kinds of meat, eggs, legumes or oysters.
Vitamin D
It's no secret that many people lose their good spirits during the winter or dry season. This is also greatly influenced by the low dose of sunlight, which produces vitamin D on contact with human skin. It plays an important role in several cognitive processes, and mood is no exception. To avoid the unpleasant autumn depression, you should ensure that your body has enough of it. You can achieve this with the right supplementation, but you will also find vitamin D in foods such as fish, nuts or mushrooms. However, it is recommended that you take approximately 2000 IU of vitamin D daily.
Iron
Iron deficiency in the body is directly associated with problems with sleep or sleep. Women suffer from this problem in particular during menstruation, when iron stores are flushed out of their bodies along with the blood. Insufficient or unsatisfactory sleep is often associated with a bad mood. In addition, the lack of iron in the blood also causes restless legs syndrome, in which people feel that they have to move their legs constantly. This syndrome also makes it difficult to fall asleep and induces an unpleasant mood during the day. Iron-rich foods include liver, nuts, hot chocolate, beef and lamb, beans, whole grains, and dark leafy vegetables.
Omega-3 fatty acids
Omega-3 fatty acids play an important role in brain health. Therefore, it is not surprising that they are particularly beneficial in terms of improving symptoms of depression, cognitive function and overall mood. You can easily find them in fatty fish such as mackerel, salmon or herring. They are also found in nuts and seeds such as almonds, walnuts, chia seeds or flax seeds. However, supplementation with fish oil, which is very rich in several types of healthy fats, proved to be the best. Seaweed oil can also be a great alternative for vegetarians or vegans.
Vitamin E
As with iron, vitamin E deficiency causes restless legs syndrome. Its regular replenishment thus eliminates this unpleasant problem and thus facilitates falling asleep. Studies have also shown that it can help alleviate hot flashes and night sweats in menopausal women, improving their sleep quality. It is found in many foods, including dark leafy vegetables, nuts, seeds, fish and fruits.
B vitamins
Research suggests that adequate levels of vitamins B3, B5, B6, B9 and B12 regulate the level of tryptophan in the body, helping it to produce serotonin and melatonin to ensure good sleep and mood. You can easily supplement them with fruits and vegetables, nuts or seeds, but it is best to supplement them with the B-complex product. This will ensure optimal intake of all types of B vitamins.
Healthy sleep = good mood
As we mentioned above, sleep itself is often responsible for a good mood. If you do not have enough of it or its quality is very low, it can have a negative effect on you. Not only a bad mood, but also depression, feelings of anxiety or chronic stress can bother you. Fortunately, there is a solution to this problem too! Try to take the following substances and ensure an undisturbed and quality sleep.
Tryptophan
Tryprofan is an essential amino acid that is needed for the normal growth of infants and for nitrogen balance in adults. However, the body primarily uses it to produce niacin, melatonin and serotonin. In particular, the last 2 mentioned substances are extremely important for inducing good sleep. Therefore, if you want to be in a good mood, you should consider taking more tryptophan, as the body cannot make it on its own. You can find it in foods such as turkey, cheese, seeds, nuts, fish and oats.
Valerian
Valeriana is a medicinal herb whose root is used to make a medicinal extract. The substances contained in the root help with problems with sleep, anxiety or mental stress. These include valeric acid, isovaleric acid and various antioxidants. It acquires particularly exceptional properties when interacting with GABA. Valeric acid has been found to inhibit the degradation of GABA in the brain, leading to feelings of peace and tranquility.
Chamomile
Chamomile (Matricaria recutita or Chamomilla recutita) is an herb that has been used in medicine for centuries for its relaxing and calming effect. It is most often given in the form of tea or other leached extract. Its calming effects can be attributed to an antioxidant called apigenin, which binds to specific receptors in the brain. These can reduce feelings of anxiety or initiate sleep.
Melatonin
Melatonin, a hormone naturally produced in the body, helps determine regular and healthy sleep and wake cycles. Its levels usually rise just in the evening, remain high during the night and fall early in the morning. Melatonin is found in meat, cereals, fruits and vegetables. It is also available as a nutritional supplement that is used to treat jet lag and insomnia. If you want to know even more about this hormone, don't hesitate to read our article Melatonin - does it really improve sleep and help you fall asleep ?.
Adaptogens for stress reduction
Stress is considered to be the biggest cause of bad mood. It can negatively affect several processes in the body and cause unpleasant health problems. Its elimination is therefore really important. Supplementing adaptogenic components can also help you in this, which will turn one joy with stress. Among the most available are extracts from Pink Stonecrop and Ashwaganda. A daily dose of 50 mg of Rhodiola rosea has been shown to be effective in combating daily fatigue and stress. Ashwagandha supplementation at 300 to 500 mg per day had a similar effect. It is recommended for morning consumption as a preventive preparation for a stressful day.
Thus, it is indeed clear that certain substances and foods containing them have a strong effect on mood regulation. Therefore, it may seem that eating only foods full of nutrients that affect brain chemistry is the best way to achieve a good mood. Of course, everything needs to be taken in moderation, so your diet should also consist of a healthy balance of food to achieve a good mood. Therefore, incorporate mood-promoting foods into your diet, but don't forget about the foods you love. Eating well is one of the most important factors that will make you happy.
Foods that will improve your mood
the fish
bitter chocolate
fermented foods
bananas
eggs
nuts and seeds
legumes
berries
fruits and vegetables (several species)
leafy vegetables
The best nutritional supplements to improve mood
vitamins and minerals
healthy fats
5-HTP
melatonin
tryptophan
GABA
valerian
teanín
ashwagandha
rhodiola rosea
Žiadne komentáre:
Zverejnenie komentára