Though a change in one’s mood can be attributed to
many extrinsic circumstances, if one wakes up on the wrong side of bed and
can't shake their bad mood, what one eats can kick start their ‘feel-good’
hormones and help them have a better day.
What one eats actually plays a vital role in how they
feel! So while chocolate ice cream might lift your mood, chances are it will
only be temporary.
These
mood-boosting foods can help you through a rough day:
Oily
fish:
Eating salmon, mackerel and sardines regularly will keep one's brain
healthy and improves one's mood by keeping brain cells flexible, so the brain's
messaging chemicals – neurotransmitters – can work more
effectively. According to research people who are deficient
in omega-3 fatty acids may be more susceptible to depression and low
mood, these fatty acids make up a large percentage of our brain tissue. 'About
60 percent of the dry weight of the brain is fat, with about 30 percent of
that in the form of omega 3,' says Dr. Eva Cyhlarova, head of research at the
Mental Health Foundation.
Oat:
Half a cup of porridge is a great way to start the day. Oats are an
effective mood booster because of their low glycaemic index (GI) –
they slowly release energy into the bloodstream, which keeps blood sugar and
mood stable. Oats also contain the mood-boosting mineral selenium.
Banana:
Bananas help to boost one's mood and also aids sleep. Because of
its ability to raise serotonin levels, tryptophan has been used in the
treatment of a variety of conditions, such as insomnia, depression, and
anxiety. Bananas contain the amino acid tryptophan as well as
vitamins A, B6 and C, fiber, potassium, phosphorous, iron, and
carbohydrate. Mood-boosting carbohydrates aid in the absorption of tryptophan
in the brain, while vitamin B6 helps convert the tryptophan into the
mood-lifting hormone serotonin.
Chicken
and turkey:
Lean poultry also contains an amino acid called tyrosine, which can help
reduce symptoms of depression and help one avoid feeling blue in the first
place. Tyrosine is used to make the hormone adrenaline – low levels of which
have been associated with depression. Chicken and turkey breast also help
increase one's intake of the amino acid tryptophan, which the body uses
tryptophan to make serotonin – one of the most important neurotransmitters when
it comes to mood. It also helps to make the hormone melatonin, which regulates
sleep.
Dark
chocolate:
A
couple of small dark squares are all it takes. There's a reason why chocolate always seems to make things better. A small
square of dark chocolate causes the brain to release endorphins and boost
serotonin levels. In a recent study, 30 people were given 40g of dark
chocolate, over 14 days. The results showed that chocolate eaters produced
fewer stress hormones and their anxiety levels decreased.
Oysters:
Oysters contain a protein that's rich in the amino acid tyrosine which
the brain uses to produce the chemicals needed to enhance mental function and
elevate one's mood. Oysters have so many benefits when it comes to mental health. They're high in zinc, which is essential for energy
production and brain health, plus zinc levels have been found to be deficient
for depression sufferers.
Water:
Experts recommend 1-2L of water a day. But if one is not that keen,
remember teas count towards that goal. Try starting the day with a mug of
freshly boiled water and a slice of lemon, or add a fresh sprig of mint,
cucumber or strawberries to a jug of cold water to jazz it up. Water is
extremely important for one's body to function properly – and even the smallest
degree of water loss can impair one's physical and mental wellbeing. When
dehydrated, it can really affect the ability to concentrate.
Now step out feeling better.
Comments
Post a Comment