Nutrition and your well-being: how your food affects your mental health
If going on a fad diet is on your mind, think again. Research studies have found that people suffering from depression and poor mental health have low levels of the essential fatty acid Omega-3.
Having said that here are some foods that you must include in your diet for your mental wellbeing…
· Whole Grains and Oatmeal
The carbohydrates in oatmeal trigger the release of serotonin, a neurotransmitter that boosts mood and can even help you sleep better. Consume whole-grains (complex carbohydrates) which are digested more slowly and will keep you full for a longer period of time. Brown rice, broken wheat and oatmeal are some options.
· Milk
Adding milk to your cereal or just having plain milk is known to generate a feeling of calm and happiness. Whey proteins in milk and yogurt have also been shown to reduce anxiety and frustration.
· Coffee
Consumption of coffee, which contains caffeine (the world's most popular psychoactive drug), boosts energy levels and metabolism levels, enhances alertness and activates the brain's pleasure centers. A word of caution though… too much caffeine can make you dependent, nervous, irritable and may bring on headaches.
· Banana
Bananas regulate your blood glucose levels with the Vitamin B6 and smooth your mood naturally.
· Avocado
Monounsaturated fats in avocados help your brain increase sensitivity to serotonin levels, lower blood pressure over time and provide you with Vitamin B6.
· Turkey
Turkey contains tryptophan and a chemical called phenylalanine that the brain converts to dopamine (a neuro chemical that elevates mood and motivation).
· Fish
The high levels of omega-3 fatty acids in fish are known to fight depression, moodiness and impulsiveness while boosting serotonin levels. The zinc present in fish enhances your brain's receptiveness to the neurotransmitter….So bring on the salmon, herring and sardines.
· Walnuts
The popular "brain food", walnuts are a rich source of omega-3 essential fatty acids for vegetarians; they are enriched with tryptophan, which is a precursor to serotonin -- mood enhancing chemicals.
· Alcohol
According to a recent study, moderate drinkers (two drinks a day for men, one for women) experienced fewer depressive symptoms, but beware that alcohol in large quantities can be a devastating and dangerous depressant.
· Dark Chocolate
One piece of dark chocolate will have a mild, temporary effect on your mood. Chocolate contains some caffeine, which acts as a stimulant, and its sugars and other compounds trigger the release of serotonin and endorphin. Cocoa and dark chocolate contain significant amounts of antioxidant flavanols, which improve blood flow in the brain.
Needless to say these dietary changes must be supplemented with some form of physical activity and exercise. Twenty minutes of exercise every day coupled with healthy food consumption is bound to have you on the road to holistic wellbeing.
· Whole Grains and Oatmeal
The carbohydrates in oatmeal trigger the release of serotonin, a neurotransmitter that boosts mood and can even help you sleep better. Consume whole-grains (complex carbohydrates) which are digested more slowly and will keep you full for a longer period of time. Brown rice, broken wheat and oatmeal are some options.
· Milk
Adding milk to your cereal or just having plain milk is known to generate a feeling of calm and happiness. Whey proteins in milk and yogurt have also been shown to reduce anxiety and frustration.
· Coffee
Consumption of coffee, which contains caffeine (the world's most popular psychoactive drug), boosts energy levels and metabolism levels, enhances alertness and activates the brain's pleasure centers. A word of caution though… too much caffeine can make you dependent, nervous, irritable and may bring on headaches.
· Banana
Bananas regulate your blood glucose levels with the Vitamin B6 and smooth your mood naturally.
· Avocado
Monounsaturated fats in avocados help your brain increase sensitivity to serotonin levels, lower blood pressure over time and provide you with Vitamin B6.
· Turkey
Turkey contains tryptophan and a chemical called phenylalanine that the brain converts to dopamine (a neuro chemical that elevates mood and motivation).
· Fish
The high levels of omega-3 fatty acids in fish are known to fight depression, moodiness and impulsiveness while boosting serotonin levels. The zinc present in fish enhances your brain's receptiveness to the neurotransmitter….So bring on the salmon, herring and sardines.
· Walnuts
The popular "brain food", walnuts are a rich source of omega-3 essential fatty acids for vegetarians; they are enriched with tryptophan, which is a precursor to serotonin -- mood enhancing chemicals.
· Alcohol
According to a recent study, moderate drinkers (two drinks a day for men, one for women) experienced fewer depressive symptoms, but beware that alcohol in large quantities can be a devastating and dangerous depressant.
· Dark Chocolate
One piece of dark chocolate will have a mild, temporary effect on your mood. Chocolate contains some caffeine, which acts as a stimulant, and its sugars and other compounds trigger the release of serotonin and endorphin. Cocoa and dark chocolate contain significant amounts of antioxidant flavanols, which improve blood flow in the brain.
Needless to say these dietary changes must be supplemented with some form of physical activity and exercise. Twenty minutes of exercise every day coupled with healthy food consumption is bound to have you on the road to holistic wellbeing.
