Often the heroines of romantic films seize their love experiences with ice cream. Is it really food helps to manage mood?
It's about glucose
When the blood sugar level drops, there is a feeling of weakness, fatigue, a bad mood; when its level rises, there is a surge of strength. But it is important to avoid sudden jumps in glucose, such a drop can even lead to depression. That is why it is necessary to eat not the whole chocolate bar, even if it is bitter and 75%, but only a piece of 4 squares.
Nervous system
Neurotransmitters are chemicals responsible for feeling happy, sad, etc. And their production depends, among other things, on specific food products. Let's say that the same chocolate increases the production of the hormone of happiness - serotonin. Pumpkin seeds and turkey - help produce the neurotransmitter dopamine.
Proper nutrition and mood
Mood depends on food in general. If the diet is not balanced, a person can be bothered by bloating, skin rashes, acne, weakness. The lack of vitamins will affect the condition of the hair and complexion. What a mood! But one has only to introduce foods rich in trace elements and vitamins into the menu and give up fast food, as energy and a positive attitude will replace apathy and lethargy.
Simple Principles
Everything ingenious is simple. 1.5-2 liters of water per day will remove toxins and prevent dehydration, and this, again, is cheerfulness and good mood. And do not abuse coffee: insomnia will affect your overall well-being. In addition, the emotional upsurge and burst of energy from drinking a cup of coffee, as scientists at the University of Bristol found out, is akin to the placebo effect. One group of volunteers in their experiment drank coffee, the other, unknowingly, a substitute drink. And all as one reported on the surge of energy.
Do not completely eliminate fats from the diet, "fanaticism" in following such a diet leads to depression. Useful foods containing Omega-3 fatty acids: fatty fish, olive oil, avocados, nuts. By the way, almonds are also rich in magnesium, which helps reduce feelings of anxiety.
The less processed the food is, the better. For example, whole-grain bread, compared to a bun made from premium flour, has a lower glycemic index, that is, the glucose level will not jump, which will also save you from “jumps” in mood.
Svetlana Pirogova
What determines our mood?
The mood directly depends on the substances produced by the body, which in a special way affect the brain and central nervous system. Improve mood, the so-called neurotransmitters - serotonin, norepinephrine, dopamine, endorphin and tryptophan. Thanks to them, we feel light and confident, experience a surge of vitality and positive emotions, perceive the world in bright colors. If the number of neurotransmitters in the body decreases, the mood decreases accordingly. Most often this happens due to stress, lack of sleep and rest, malnutrition or its imbalance. Active rest and sports, as well as some foods, contribute to improving mood.
Products that improve mood:
Certain types of meat (chicken, beef, pork) contain the amino acid tyrosine, which increases the level of dopamine and norepinephrine, which improve mood, concentration and human memory. In addition, meat is a source of vitamin B12, which helps to cope with insomnia and depression. Iron, which is part of the meat, maintains the saturation of the cells of the body with oxygen and thus energizes it.
Meat is a natural energy booster that can help you cope with both depression and insomnia.
Fatty fish (tuna, trout, herring, sardines, mackerel, salmon, cod, salmon) are rich in omega-3 fatty acids, which are necessary to maintain a good mood in the body. Vitamin B6 contained in fish performs the same function, which also strengthens the immune system.
Fish is good for boosting mood and immunity
This algae contains a large amount of B vitamins that regulate the work of the adrenal glands and, accordingly, the hormone adrenaline, the deficiency of which can cause chronic fatigue and mood deterioration.
If you need to add adrenaline to your life, eat seaweed more often
One of the most famous antidepressant products. In addition to serotonin, they contain vitamin B6, which, as already mentioned, is necessary for raising the mood. Moreover, bananas contain the alkaloid harman, which can even cause a feeling of euphoria. These fruits are also useful for chronic fatigue and blues.
Bananas belong to the group of the most famous antidepressant products.
It turns out that the more pepper you eat, the calmer you feel. And all thanks to the natural ingredient capsaicin, which gives the dishes spiciness, stimulates the nerve endings in the mouth and causes a burning sensation. In response to such an influence, the brain carefully releases endorphins that relieve pain and improve mood.
The more you eat hot pepper the calmer you will feel
Nuts, like oily fish, contain omega-3 fatty acids that can keep brain cells working properly and help relieve symptoms of depression. Nuts also contain tryptophan, vitamin B6 and the mineral selenium, which improves mood.
Nuts help relieve symptoms of depression
The remarkable ability to improve the mood of this product is known primarily to women and children. Cocoa beans, from which chocolate is obtained, contain the substance phenylethylamine, due to which the body produces the well-known hormones of happiness - endorphins. But that's not all: cocoa beans are rich in stress-relieving magnesium. Please note that the listed useful qualities only dark chocolate has it, milk chocolate is less useful.
Chocolate is rich in endorphins and contains magnesium, which reduces stress levels.
Oatmeal and buckwheat contain tryptophan, which, when processed in the body, contributes to the formation of one of the hormones of happiness - serotonin.
Highly important property These cereals are the normalization of blood sugar levels. Aligning its performance is possible thanks to the slow carbohydrates contained in buckwheat and oatmeal. Why is it important? The level of sugar affects the mood, because the level of insulin in the blood depends on it, which delivers tryptophan to the brain, where it is already processed into serotonin.
Tryptophan, found in buckwheat and oatmeal, promotes the production of serotonin, the so-called happiness hormone.
Eggs contain important fatty acids, vitamins A, E, D, tryptophan, carotenes and B vitamins, which we have already mentioned. So it can even improve mood. However, in everything you need to know the measure: the yolk contains a large amount of cholesterol.
A simple scrambled egg is a guarantee of cheerfulness and good mood
Any kind of cheese can cheer you up, thanks to the anti-stress amino acids they contain - tyramine, trictamine and phenylethylamine. Also in cheese great amount protein (in various varieties it reaches 22%), which improves metabolism and helps to restore strength.
A piece of any cheese will cheer you up and restore your strength.
The human brain and endocrine system are responsible for the mood of a person. It is the endocrine system that has a direct effect on mood, the functions of which are precisely regulated by the nervous system.
For example, neurotransmitters such as serotonin, norepinephrine and dopamine are responsible for improving emotional well-being. These neurotransmitters are also actively produced when a person falls in love or experiences happiness - they act as a catalyst.
Is it possible to somehow stimulate the production of these neurotransmitters with the help of diet? In other words, can you improve your mood by including certain foods in your diet menu? According to research, it is indeed possible.
Scientists have even compiled a list of foods that help eliminate depression and increase mental performance and physical activity. We will share this list with you in this article.
Recall that we discussed earlier.
Top 12 Antidepressant Products
It’s worth clarifying right away that the functionality of the brain and the endocrine system depends not only on the diet, but also on how a person consumes foods. What is meant? In fact, you need to eat often, but in small portions.
Chocolate also contains theobormin and flavonoids, which have an antioxidant effect (preventing the oxidation of nerve cells and their destruction) and also level the feeling of stress.
Dark chocolate is considered more useful and effective for improving mood - it has a higher content of cocoa powder and averages from 50 to 75%. In dairy, for comparison, it is about 25 - 40%.
2. Bananas
Bananas contain harman - this component enhances the feeling of euphoria.
More in this fruit high content of vitamin B 6, which is used by the pituitary gland in the production of hormones.
It is worth noting that B-group vitamins have a stronger effect on mood in women than in men.
6. Nuts
Walnuts and pistachios are considered the most. They contain omega-3 fatty acids, magnesium, B-group vitamins, tryptophan and selenium. True, their content is several times lower than in fatty fish.
To improve mood, it is useful to regularly eat nuts in in large numbers(optimally - from 50 grams per day). And the same tryptophan, for example, can accumulate in the body and be used only if necessary. So, including nuts in your diet is one of the easiest ways to prevent depression.
7. Cheese
Cheese, and many other lactic acid foods high in lactobacilli, contain tyramine, trictanin, and phenethylamine. Doctors often call them "anti-stress" amino acids., as they improve the absorption of nutrients by brain cells.
And to get the maximum effect, cheese is recommended to be combined with chocolate in the diet - the sensitivity of nerve cells to endorphins from this increases exponentially, which will help overcome even the most stable depression.
8. Greens
Almost every green contains folate, which acts on the body in a similar way to omega-3 fatty acids.
But folate is found only in plant foods. Its highest content is found in dill and parsley. To one degree or another, folates are found in all greens.
9. Coffee
Caffeine helps to improve mood - this is a substance on the brain. acts as a neurostimulator. This effect lasts about 3 - 5 hours.
Caffeine not only increases the sensitivity of nerve cells to the same endorphins, but also accelerates the absorption of carbohydrates - this helps the brain quickly get energy. No wonder coffee is considered the best and the tone of the body.
11. Buckwheat and oatmeal
They contain a lot of complex carbohydrates that are not absorbed by the human body immediately, throughout the daylight hours, thereby providing the body and brain with energy. Nervous system, according to the instructions of doctors, uses about 30% of all the energy that the body receives from carbohydrates.
And these cereals also have a large amount of indigestible fiber - it comprehensively improves functionality. digestive system and allows you to get more nutrients from food.
12. Eggs
They contain vitamin A, magnesium, tryptophan and carotenes which, although indirectly, affect the mood of a person.
It’s just worth clarifying that only fresh eggs “work”, since after heat treatment the lion’s share of carotenes and tryptophan decompose into derivative elements.
For the mood of a person, quail eggs are more useful. In addition, it is impossible to get salmonellosis using them fresh - this infection is simply unable to penetrate through the pores of the quail egg shell. But through the chicken shell, these bacteria easily penetrate.
What food should be avoided?
It is worth considering that there are those that can worsen mood. They just prevent the production of endorphins, and also take a high proportion of energy for their digestion and subsequent assimilation.
Doctors allocate following products, which, if possible, should be abandoned to avoid depression:
- Sweet soda. Cola, lemonade and other similar drinks contain a large amount of phenylalanine - the manufacturer even warns against this on the label. And this substance is known to suppress the production of serotonin. Soda will not worsen mood, but it will prevent feelings of euphoria.
- Fast food. Theoretically, this includes all foods that are high in calories and high in fat. All of them place a huge burden on gastrointestinal tract. Enormous amounts of energy are used for their assimilation. That is why, after a heavy snack, a person feels tired and it is difficult for him to concentrate - this is a lack of energy for the brain.
- Margarine. This includes all foods high in trans fats, which simply destroy the structure of serotonin, entering the bloodstream. Another fun fact is that trans fats are generally not absorbed by the body in any way and come out almost unchanged. But at the same time, they still go through the digestive process, that is, taking away energy.
- Flavor enhancers. This includes various kinds of chips, salty sticks, crackers and other snacks. Flavor enhancers suppress the production of serotonin, and also slow down the metabolic intercellular processes of the brain. That is, they inhibit the process of division and restoration of nerve cells.
- Sweet breakfasts. This is a kind of cereal, muesli and other dishes based on corn grits and a whole list of sweeteners. They suppress the production of endorphins.
Another nuance that doctors often pay attention to. Avoid eating too many sweets. A sharp jump in blood sugar levels is a kind of “stress” for the brain, which at this moment is trying to normalize the concentration of carbohydrates due to the production of insulin.
But after that, the sugar level drops rapidly (since desserts contain mostly simple carbohydrates - they are digested instantly), reaching a level of 3 mmol / l - this is below the nominal, which is also perceived by the body as stress. What is the right way to eat sweets? Small portions, no more than 10 - 15 grams. But you can eat often - even 5 times a day.
Now let's take a look at the video:
Conclusion
As a result, the diet directly affects the mood of a person. This is due to the fact that some foods affect the functioning of the hormonal system - it is she who is responsible for the production of endorphins (a group of hormones that affect mood and emotional well-being).
And there is food that acts the other way around - it worsens mood, as it suppresses the production of serotonin, and at the same time takes away the lion's share of energy. The presence of the latter in the diet should be limited and preferred healthy eating that will put you in a great mood!
Research shows that certain foods have an effect on mood, making it better or worse. Changes in nutrition can trigger changes within the brain that change our behavior and emotional state.
Here are examples of how food can affect mood:
1. Irregularity of nutrition, attitude to food as fuel
"Don't eat once and you'll feel tired and irritated. "It's like trying to start a car without fuel," says Keri Hans, a nutritionist. If you go without food for a long time, blood sugar levels drop and mood changes. Every 4 hours you need to eat. Breakfast is especially important, and especially for children.
Research shows regular meals help kids be more active and have fewer problems at school. Breakfast also helps to avoid overeating throughout the day and maintain a healthy weight. But remember, not all morning meals are created equal. "It's not about a donut and a cup of coffee," says Somer.
2. Lack of carbohydrates
Carbohydrate-rich foods are indispensable suppliers of vitamins, minerals and dietary fiber. It is the most suitable energy source for muscle, nerve and brain cells. In short: carbohydrates are supergasoline for our body!
Carbohydrates are present in many foods: grains, potatoes, vegetables and fruits. And also, as we remember, in sugar, wheat flour and all products prepared from them. So, in marmalade, white bread, muffins and chocolate.
The body needs carbohydrates to produce serotonin - chemical, which is responsible for lifting mood, suppressing appetite and has a calming effect. Studies show that a low-carb diet causes fatigue, anger, depression, and tension compared to those who receive the daily required amount of carbohydrates.
Approximately 45-65% of daily calories come from carbohydrates. In the case of the "No more than 2000 calories per day" diet, this is from 900 to 1300 calories. However, not all carbohydrates are good. Only complex carbohydrates, high in fiber, from whole grains, have a positive effect on mood.
Unlike this, simple carbohydrates (sweets, cakes, cookies and other sweets) on the contrary lower mood.
3. Lack of Omega-3 Fatty Acids
Omega 3 is found in fatty fish such as salmon, mackerel and sardines. Omega 3 improves memory and improves mood. Research shows that low level Omega-3s can be associated with depression, pessimism, and impulsiveness.
Indeed, in countries such as Japan, where oily fish is a staple food, rates of depression tend to be low. Most experts recommend eating at least two servings of oily fish per week; others advise flaxseed, walnuts, rapeseed oil and an egg with a high content of Omega-3.
There is also margarine and peanut butter with a high content of Omega-3.
4. You Might Be Missing Important Nutrients
Studies show that low levels of iron in the body can mean depression, fatigue, and inattention. Iron-rich foods include red meat, egg yolks, dried fruits, beans, liver, and artichokes.
Scientists also found that insufficient amounts of thiamine in the body can cause "introversion, decreased activity, fatigue, decreased self-confidence and lowered mood," according to a recently published report in the scientific journal Dartmouth Undergraduate.
Thiamine is found in high amounts in grains, pork, yeast, cauliflower, and eggs. If there is enough thiamine in the body, then well-being, sociability improves and the overall charge of energy increases.
Equally important is folic acid, which helps prevent depression. Green vegetables, oranges, grapefruits, nuts,
sprouted grains and whole grain breads are good sources folic acid.
5. Too much fat
This package potato chips bad for the waist and for the mood!
Eating fatty foods, especially foods high in saturated fat, has been linked to depression and dementia. What's more, eating a dense, high-fat diet causes a feeling of lethargy almost instantly.
6. You don't pay much attention to what you drink.
Drinks affect mood just as much as food. In moderation, caffeine can increase physical and mental performance, but too much can cause anxiety, nervousness, and mood swings.
Stick to one or two cups a day to avoid negative effects. "Coffee is a stimulant, and when it wears off, you start to lose energy," says dietitian Constance Brown-Riggs of the American Dietetic Association.
“To keep vivacity and energy, it is much better to drink water as the main drink.” Another good way is skim milk. Dairy products contain a lot of whey protein, which serves as an antidote to stress, improves mood and memory.
One cup a day is enough to ensure good health and relaxation. If you don't like milk, drink green tea, an antioxidant that can help fight depression. It contains theanine, an amino acid that helps fight stress.
Food can affect your mood every day in unexpected ways. Below are answers to questions from Diana Minik, a scientist with 20 years of experience in nutrition and functional medicine, and research that explains how this happens.
1. Does the Mediterranean diet really protect against depression?
We know that, for the most part, it consists of vegetables, fruits, nuts, legumes, fish and - such a diet reduces and strengthens the cardiovascular system. Its advantages do not end there, researchshowed that it really interferes with the course of depression and prevents its development.
If you are not going to visit Spain or Greece anytime soon, then be transported to the Mediterranean through the local cuisine. By adding vegetables and ground spices to your meals, you will not only enrich the diet, but also help the body reduce possible inflammation.
2. Does fast food consumption lead to depression?
Eating hamburgers, sausages and pizza increase the risk of depressionalong with muffins, donuts and croissants. Try, whenever possible, to choose healthy alternatives to balance the diet.
3. Do we eat more when we are in a good mood?
It seems that the desire to eat more appears only when bad mood, but, in fact, even with good! This does not mean at all that you need to rejoice as little as possible. Watch yourself and your emotions, trying not to bring them to a peak - this can throw you off balance and lead to overeating. Train in resilience and stability.
4. Can food spoil our mood?
Study showed that the more calories, saturated fat and salt the participants in the trial consumed, the worse their mood was after two days. Thus, scientists concluded that food has a direct effect on mood. If your mood has deteriorated, analyze what you have been eating up to this point - perhaps it was food that contributed to the decrease in tone. The good news is that everything is in our hands and by changing the composition of the diet, we can immediately take a course in the opposite direction.
5. How do snacking affect your well-being?
In this studyfruit consumption is claimed to reduce anxiety, depression, and emotional stress, in contrast to unhealthy snacking in the form of chips and chocolate. Conversely, the manifestation of somatic symptoms, difficulty thinking, and fatigue were correlated with the consumption of chips and chocolate as an afternoon snack.
Keep a record of what you snack on. If it turns out that snacks consist mainly of cookies and chocolate, try replacing some of them with fresh fruit. The bonus will be an improvement in mood, and not only yours!
6. Can emotions affect the taste of food?
A few years ago, scientists conducted such an experiment.: they assessed the taste sensations and emotions of the participants who played hockey. A total of 8 games were played, including 4 wins, 3 losses and one draw. It was found that positive emotions from winning the game correlated with increased perception of sweet taste and suppression of sour, while negative emotions from losing the game had the opposite effect. That is, the results showed that negative and positive emotional perception of reality can affect the intensity of a particular taste in different ways.
When eating, it is important not to rush and pay attention to the taste, not forgetting that incoming emotions affect it. If you eat this way, slowly, being aware of each bite, then the chance to eat less, but get more pleasure, increases several times.
7. Does boredom really motivate us to snack?
Boredom, along with poor management skills, can lead to eating disorders, in particular, to seize the same boredom and negative emotions. To avoid eating disorders, complete free time activities that are enjoyable and beneficial to you, such as exercise.
8. Does character determine your eating habits?
Scientific journal Appetitesheds light on many issues related to a person's propensity for certain eating habits, including the following:
- Experimentalism and openness personality trait is associated with high consumption of fruits, vegetables and greens and reduced consumption of meat products and soft drinks.
- A high level of satisfaction is associated with reduced meat consumption.
- Developed personal skills of mindfulness and mindfulness contributed to a decrease in the proportion of meat, sweetened and salted foods and sugary drinks in the diet.
- Neuroticism contributed to the consumption of sweet and salty foods, developing emotional eating.
Maybe we will not change the structure of personality, but we can definitely be more attentive to our actions. If you often feel that you are overexcited or even neurotic, create within yourself a space of openness and goodwill, concentrate on it, and this will positively affect your eating habits.
9. Is there a link between emotional eating and early awakening?
If you are a lark, not an owl, and feel more alert in the morning than in the evening, then I have good news– you are less likely to fall into and start to seize emotions. Make sure you get enough sleep, otherwise you run the risk of starting to compensate for the lack of sleep with food. Try to synchronize the rhythms of the body with nature. Wake up at sunrise and go to bed early at dusk.
Use the prompts of the external environment and stay in balance with yourself and your body!