If you consider it, our brains work all day and night, even when we’re asleep! It’s just like an engine that requires constant fuel to function correctly. It’s nothing more than food you consume. In the case of a car it’s not a matter of how much diesel or petrol you use instead of the ingredients you put in. If you add diesel to the car that is petrol and you end up ruining the entire vehicle.
It is also crucial to pay attention to the food you consume. It’s not just to aid in the fact that your body is functioning properly as well, it’s accountable for your mood.
Did you realize? The brain accounts for around 2percent of our total body weight. Studies have shown that if you remove all the water from our brain, leftover nutrients, such as glucose, fatty acids, amino acids, and micronutrients affect our mood.
How does food influence our mood? Based on the science of food research, it is clear that diet changes can affect the brain’s structure both physiologically and chemically, leading to a change in mood.
I’m adamant that there are many other elements which can influence your mood. We can’t forget how food can be among the main reasons for happiness and a joyful life.
Let’s look at how food can affect your mood as well as what need to include in your diet:
Carbs: beneficial or harmful?
Our bodies are able to break down simple carbohydrates to give you energy in a flash. They are found in white rice, bananas, potatoes, sweets and bread, among others.
When people speak of carbs being harmful to your body, they’re usually speaking about simple carbohydrates because they function as fuels that are quick to burn. When they are introduced to the body they boost levels of sugar and cause an insulin surge. This is for the abrupt surge of energy. As time passes and the insulin level decreases, your energy levels drop to a minimum and you’ll be feeling tired, dizzy and maybe even annoyed.
However complex carbs are beneficial since they increase insulin gradually and slowly. They are found in oatmeal, brown rice and sweet potato, sorghum and broccoli, and sweet potato. Complex carbohydrates can prevent an immediate sugar rush and let your body absorb nutrients slowly, giving you energy for the long haul instead of a short increase in your mood.
I’m not suggesting that all simple carbs are bad. It’s all in the source and how you manage the amount of carbs you consume. Remember that what you eat is as crucial as the food you consume. Be sure to eat at regular intervals throughout the day.
It’s time for us to break the notion that carbohydrates are harmful. Take your food in moderation. The only thing that can make you feel deprived of carbohydrates is to impact your mental health and cause you to feel tired. However, if you are focused on a well-balanced diet, there’s no reason to worry about carbs.
Protein is a source of amino acids that are responsible for the function in your brain. The amino acids like tryptophan are recognized for their ability to bio-synthesize protein and are responsible for the production of serotonin and melatonin. Simply put, melatonin helps to maintain a normal sleep-wake cycle, and serotonin is often referred to for being serotonin, the “feel happy” hormone that regulates our mood, feelings and happiness.
The absence of happy hormones such as serotonin or dopamine could cause you to feel depressed, angry, and even anxious. This is why it is essential to incorporate protein into your diet. I suggest you include protein in your meals by eating dairy, nuts, legumes and soya. You can also include any other meat product.
However, be sure to stay away from eating oily foods at night because rather than happy hormones, your body releases hormones that can make you feel ill.
Research has shown that fatty acids can be beneficial in fighting depression and other mood disorders. Seeds (like sunflower, chia and pumpkin) along with the products of fish and legumes are full of magnesium and omega-3 fatty acids. They aid in the development of the brain’s cells, increase memory power, and create the feel-good hormones within our bodies.
On the other hand, those who begin their day with the cup of coffee feel immediately at ease and ready to tackle the day. However, what occurs is the caffeine effects gradually go away, making your body exhausted and diminishing alertness at the time the day is over. This is why I suggest that you eat antioxidant-rich foods in the morning with a banana , and a handful of nuts to boost your energy throughout the day!
Micronutrients are vital.
Micronutrients such as zinc, copper magnesium, selenium, and zinc are present in seeds or nuts (like watermelon, sunflower and pumpkin) that can help improve brain cell functions. In the course of your day, make sure that your diet is full of vitamins and nutrients. Consume a variety of food.
Don’t make a list within your head but instead concentrate on creating a healthy eating routine.
Beware of processed and packaged foods.
They are believed to diminish the capacity of cells. Processed and packaged foods have high levels of sodium, sugar along with bad fats. They’re not just detrimental to our bodies, but they could also lead to depression symptoms and anxiety. Food choices that are unhealthy can trigger mood swings, increase inflammation, and may cause brain dysfunctional issues.
This isn’t a requirement for becoming a food snob and not eating certain foods. To avoid creating fear, concentrate on the “clean” diet that includes regular cheat meals.
Beyond nutrition and diet There are many other elements that affect our mood. Examples include:
- The right amount of sleep is essential for the proper performance of our body. A lack of rest can certainly cause a poor mood.
- Don’t skip meals
- Feel free to express your emotions – the more you try to keep your emotions in check and your mood swings, they will increase in the future.
- Do not react to events and instead, react to them. Try to establish an inner body, mind and spirit connection.
- Any type of physical exercise is essential, no matter if it’s gym or yoga.
- Consider yourself positive and allow yourself to experience negative emotions, but don’t have to keep them in them for the rest of your life. Relax your body and let yourself unwind and enjoy.
- Take your time – We’ve begun to adjust to a more sedentary lifestyle in which we are accustomed to having everything in a snap.
- When you begin to adopt the healthy routine of being patient, and calmly reacting to the situation, you’ll find that there is no problem and you won’t lose your mood for one small thing.
For a stress-free and peaceful life All you need to do is to focus on making simple diet and lifestyle changes.Visit a Best Dietician In Dubai visit Rashi Chowdhary.
Begin by paying closer attention to how certain food choices affect you. Try the “clean” lifestyle for two weeks , where you avoid all forms of food that is not processed, particularly sugar. It will make you physically, emotionally and mentally better. In two weeks you’ll be able to gradually incorporate them into your diet, and you’ll see that you’d be much better in the absence of these. Be healthy and enjoy your life!