How do different foods affect our mood?

We all have good days and bad days. We all eat foods that we like more and others less. But is there a connection between how we feel and the foods we eat? Do certain foods make us feel grumpy? Can a diet be adjusted to achieve a good mood?

BingMag.com How do different foods affect our mood?

We all have good days and bad days. We all eat foods that we like more and others less. But is there a connection between how we feel and the foods we eat? Do certain foods make us feel grumpy? Can a diet be adjusted to achieve a good mood?

Certain foods and nutrients help your brain make certain chemicals that can affect your mood, attention, and focus. , while other foods can drain your mental energy.

Research shows that unhealthy eating patterns can cause mood swings. Fluctuations in blood sugar and nutritional imbalance are often the cause of this problem. Without a healthy food source, our mind and body cannot function properly. In the continuation of this article from BingMag, we have discussed how some unhealthy eating habits can affect your mood and emotional health. Stay tuned.

How can food affect our mood?

The connection between diet and emotions stems from the close relationship between your brain and your digestive system, which is often linked to It's called the "second brain." Here's how it works: Your digestive tract is home to billions of bacteria that influence the production of neurotransmitters, chemicals that constantly transmit messages from the gut to the brain. . (Dopamine and serotonin are two common examples.)

Eating healthy food promotes the growth of "good" bacteria, which in turn positively affects the production of neurotransmitters. On the other hand, an unhealthy diet can cause inflammation that disrupts the production of these neurotransmitters. When neurotransmitter production is in good shape, your brain receives these positive messages loud and clear, and your emotions reflect it. But when their production goes awry, your mood can suffer, too.

Sugar, in particular, is considered a major cause of inflammation, plus it feeds "bad" bacteria in the digestive tract. . Ironically, sugar consumption can cause a temporary increase in "feel good" neurotransmitters such as dopamine. But that's not good for you, because it results in a brief spike in blood sugar followed shortly by a crash that's terrible for your mood.

When you stick to a healthy diet, You'll have fewer mood swings, a happier overall outlook, and an improved ability to focus. Studies have even shown that a healthy diet can help relieve symptoms of depression and anxiety. Unhealthy diets have been linked to an increased risk of dementia or stroke.

Knowing what foods to eat and what foods not to eat can be really confusing, especially when it feels like the advice is constantly changing. . However, evidence shows that what we eat affects our emotions in addition to our physical health.

Improving your diet can help: p>

  • Improves your mood
  • Gives you more energy
  • Helps you think more clearly.
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How to manage our mood with nutrition

BingMag.com How do different foods affect our mood?

Here are some tips to help you discover the connection between what you eat and how you feel.

Regular nutrition

If your blood sugar You may feel tired, irritable and depressed. Eating regularly and choosing foods that release energy slowly will help keep your blood sugar levels stable.

Energizing foods include: pasta, rice, oats, bread and whole grains, nuts, and oilseeds.

Quick tip:

  • Eating breakfast sets your emotional state throughout the day.
  • Instead of Eating too much at lunch and dinner, try to eat smaller meals more frequently throughout the day. avoid.

Hydration

If you don't drink enough fluids, you may have trouble concentrating or thinking clearly. You may also feel constipated (which puts no one in a good mood).

Quick tip:

  • It is recommended that Drink between 6 and 8 glasses of fluids a day.
  • Water is a cheap and healthy option.
  • Tea, coffee, juices and smoothies all count towards your intake (but note which may contain caffeine or sugar).
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Fruits and vegetables

BingMag.com How do different foods affect our mood?

Vegetables and fruits contain a lot of minerals, vitamins and fiber that we need to maintain our physical and mental health.

Eating a variety of fruits and vegetables with different colors every day means that you will get a good range of nutrients.

Quick guide:

  • Fresh, frozen, canned, dried and The juice (one glass) is all counted as part of your meal.
  • As a general rule, each serving of vegetables is about a small bowl or a small glass.

Watch your gut to manage your mood

Sometimes the state of your gut can reflect your emotions. If you are stressed or anxious, this can slow down or speed up your bowel movements. For healthy digestion, you should eat a lot of fiber and fluids and do regular exercise.

Healthy foods for the gut include: fruits, vegetables and whole grains, beans, legumes, live yogurt and other probiotics.

Quick tip:

  • It may take time for your gut to adjust to a new eating pattern, so make the changes slowly to Give yourself time to adjust.
  • If you're feeling stressed and think it's affecting your gut, try some relaxation techniques or breathing exercises.

Consumption of adequate protein

BingMag.com How do different foods affect our mood?

Protein contains amino acids, which are chemicals needed by the brain to regulate thoughts and emotions. form. It also helps you feel fuller for longer.

Protein found in: lean meats, fish, eggs, cheese, legumes (peas, beans, and lentils), soy products, nuts, and oilseeds. It does.

Caffeine management

Caffeine is a stimulant, meaning it gives you a quick burst of energy, but it can also make you feel anxious and depressed, disrupt your sleep. (especially if you take it before bed), or if you stop suddenly, you will experience withdrawal symptoms.

Caffeine in: tea, coffee, chocolate, cola, and other There are energy drinks.

Quick tip:

  • If you drink tea, coffee or soda, try decaffeinated versions.
  • If you drink less caffeine or avoid it altogether, you may feel better very quickly.

Consumption of good fats for mood regulation

Your brain needs fatty acids (such as omega-3 and -6) to function properly. So instead of avoiding all fats, it's important to eat the right fats.

Healthy fats in: oily fish, chicken, nuts (especially walnuts and almonds), olive and sunflower oils, seeds (such as sunflower and pumpkin), avocados, milk, yogurt, cheese, and eggs.

Quick tip:

Try to avoid anything labeled as "fats." Avoid those that list "trans" or "partially hydrogenated oils" (such as some store-bought cakes and biscuits). They can be tempting when you're feeling hungry, but this type of fat isn't good for your mood or physical health in the long run.

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Medication and mood management

BingMag.com How do different foods affect our mood?

If you take some Medicines, eating certain foods can be dangerous. For example:

  • If you are taking an MAOI (a type of antidepressant), you should avoid eating anything that is fermented, pickled, smoked, hung, dried, or marinated. This is because when food is exposed to air, a substance called tyramine increases to high levels, and the interaction between tyramine and MAOIs can be very dangerous.
  • You may also want to avoid eating foods and drinks Avoid caffeine-containing foods such as chocolate, tea, and coffee, as they may contain tyramine.
    If you are taking lithium, you should be very careful about the amount of salty foods and liquids in your diet. This is because sudden changes in the amount of salt and fluids in your body can affect your lithium levels, and it can be very dangerous if your lithium levels get too high. If you are taking buspirone, you may need to avoid drinking grapefruit juice or eating grapefruit. This is because grapefruit can affect the way enzymes break down drugs, which can cause too much or too little of the drug to be absorbed into your blood.

Before your doctor prescribes any medication must fully explain the possible risks or side effects so that you can make an informed decision. If you are currently taking medication and are unsure or worried about what foods and drinks to avoid, it is best to speak to your GP or ask your local pharmacy. (For more information, see our article on Refer to psychiatric drugs.)

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Sources: Mind, Mental Health First Aid, Aetna

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