Beat the Blues by Changing Your Diet (Including adding some apples.)
(Happy eat a red apple day!)
This time of year tends to make a lot of us moody. A ;itle sad. A little down. A little blue. I know it does me. Although it isn’t always advisable to turn to food when you're feeling down, research shows that eating certain foods can have a positive effect on your mood.
So here are some foods that may lift you up a bit when you’re feeling low:
1. Omega-3. Foods with omega-3 fatty acids can help protect against depression. Foods such as fish, flaxseed, and walnuts are a great source of omega-3. There have been studies which suggest that omega-3 fatty acids positively affect neurotransmitter pathways. You don't have to know what that means for it to work (smile).
2. Fiber. Eating foods rich in soluble fiber can help put you in a better mood. Soluble fiber helps balance blood sugar levels by slowing down the absorption of glucose into the blood.
Foods that are good sources of soluble fiber include oatmeal, beans, citrus fruits, peas, strawberries, AND APPLES.
3. Carbohydrates. Low-carb diets are very popular now. I have even found them to work for me. Too bad I'm not consistent with it. But when I'm on it, I find that I try to avoid carbohydrates as much as possible. However, eating certain kinds of carbohydrates can have many benefits.
Yes, avoiding simple sugars like those found in sweets and processed foods is a good course of action. However, foods with complex carbohydrates that take longer to break down in the body can be very beneficial.
Carbohydrates help your brain to use tryptophan, an amino acid found in some proteins like turkey (happy belated thanksgiving), chicken, fish, eggs, cheese, pumpkin & sesame seeds, milk, tofu and soy.
Once tryptophan enters the brain, serotonin production increases. Serotonin is a hormone that elevates your mood. So feel free to enjoy some carbohydrates along with your tryptophan-containing proteins.
4. Chicken. Chicken is a good source of vitamin B12, which is known to have a calming effect. Low levels of vitamin B12 can make you feel moody, tired, and miserable. So, eat more chicken!
5. Green tea. Green tea contains an antioxidant known as theanine, which acts as a calming agent.
6. Fruits and vegetables. Everyone knows that fruits and vegetables are good for them, but there are studies showing that some of them have higher mood-elevating properties than others.
Eat broccoli and leafy green vegetables, such as spinach and kale.
Fruits like oranges, bananas, mangoes, pomegranates, blueberries, and strawberries are very helpful for boosting your mood.
7. Ensure you're getting enough vitamin D. In addition to eating the right kinds of foods, you can get vitamin D simply by being exposed to sunlight. No wonder going to the beach or sitting by the water makes me feel so good.
There have been studies showing a link between vitamin D deficiency and mood. Combat a bad mood by eating foods with vitamin D or going for a walk on a nice sunny day. (Wow)
Discover which foods negatively impact your mood:
1. Avoid sugar and processed foods. Those who turn to food when they’re in a bad mood often eat sweets and other junk food. Simple sugars that are broken down quickly can give you a temporary rush, but you’ll come crashing down as your blood sugar levels drop.
Therefore, it’s best to avoid these types of foods.
2. Avoid deep fried foods. Many deep fried foods are cooked in oils that are rich in omega-6 fatty acids. Omega-6 fatty acids can block the mood boosting omega-3 fatty acids.
It might not be possible to know exactly what foods might bring you out of a bad mood on any given day. However, as a rule of thumb, stick to the foods that are known to be healthy, such as lean proteins, fresh fruits, and vegetables, while avoiding unhealthy, processed foods.
But do your own research. Experiment with these foods and see what works for
you. You don't have to understand the "
mumbo jumbo". Just find what works. And don't dismiss it or skip because of the "mumbo jumbo". Remember it's what works that counts. And if it works for you, stick to it. We can't speak life/speak positivity into the world when we're in a negative space. We can't shed light when we're sitting in the dark. And make sure you share with your sistahs when you find something good.
. We gotta spread the love. Be sure to leave your thoughts in the comments section. And please share with us if this does or has already been working for you. Lets grow together.