For some, it is hard to believe that what we put in our mouths and ultimately into our bodies has a direct effect on how our brains function.
Sure, everyone knows that fried doughnuts are bad and eating pizza every day is not a great idea but it goes deeper than that.
Food - and the way we eat - can actually affect our moods in a variety of ways.
For example, skipping meals and going for long periods of time without eating can wreak havoc on our blood sugars, causing them to drop too low. This can lead to irritability and tiredness. On the other hand, eating too much food in one sitting can make us bloated, sluggish and have low mood.
On top of this, WHAT we eat can affect us even more. Foods that are highly processed and contain simple carbohydrates and processed seed oils can ramp up systemic inflammation, spike insulin way too much, give us little nutrient content, do very little for our gut microbiome and leave us feeling tired, depleted and sad. Foods like white bread, pasta, pizza, doughnuts, muffins, white potato chips, cereals, rice, and sweets all contribute to how our brains and bodies feel.
So what is the answer? How and what can we eat to make sure our energy and mood stay consistent throughout the day?
First of all, make sure you have a high-protein breakfast in the morning such as scrambled eggs, mushrooms, grilled asparagus and avocado. You can even have a bit of high-quality, nitrite-free bacon if that's your jam. Protein allows us to feel fuller for longer, avoids blood sugar spikes, and increases the levels of the happy hormone serotonin.
Second, hydration hydration hydration. Dehydration leads to tiredness and cognitive decline. Keeping well hydrated with fresh water helps to prevent energy slumps and improves concentration.
Eat regularly to avoid a big drop in blood sugar.
If you experience anxiety and mood fluctuations, consider whether drinking caffeine is the culprit. Switch to decaffeinated coffee to see whether this helps with anxiety.
Look at including foods high in omega-3 fatty acids such as salmon and sardines. Omega-3 fats have been clinically shown to help fight depression and contribute to a healthy brain and nervous system. They are essential to health. Meaning we need to consume omega-3 fats because our bodies cannot make them on their own.
Perhaps look at eliminating gluten from your diet to see if gluten sensitivity may be a factor in your mood. Many people react negatively to gluten-containing foods. This includes wheat, rye, barley, spelt and semolina.
Finally, include prebiotic and probiotic-rich foods such as sauerkraut, kefir, kimchi and other fermented vegetables. These foods support our gut microbiome. Since 70% of the production of the feel-good hormone serotonin occurs in the gut, supporting gut health becomes important for mental health.
So in summary, consider whether your foods are affecting your moods. Making some simple shifts in how and what we eat can have a significant impact on our energy levels and our mental health. Become more in tune with how your brain and body react to the foods you consume on a daily basis and perhaps incorporate some of the suggestions mentioned here, because food does affect mood!
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