Food can play an important role in improving your mood. (And who doesn’t want to be in a better mood?) Here are some tips by nutritionist Misha Sharma to help you feel on top of the world.
![Good mood foods]( "Good mood foods")
Our many moods
Irritable, unable to concentrate, happy, depressed, angry, cheerful… there are the varied moods that an individual experiences in daily life. What’s important to remember is that while there are external environment and numerous stimuli that affect our mood, diet is also a major governing factor.
According to the World Health Organisation (WHO), depression is one of the leading causes of increasing burden of disease in high-income countries. With economic changes in India, and increasing urbanisation, depression is slowly making its way into our homes. Increasing work stress, diminishing family culture, spending less time with friends, a diet high in refined products and reduced physical activity levels are indicators and reasons for disturbed mental peace, and in turn depression.
However, there are certain foods and food habits that can help improve mental health and in turn, your mood.
Foods that improve your mood
Glucose: Fuel for the brain - Ever felt the inability to concentrate at work, or the failure to come up with ideas around 12-1PM or 5-6 PM at work? This is due to falling glucose levels in the body. Eating breakfast by 9AM depletes the body of its fuel, viz. glucose. Glucose is the only fuel for the brain that provides energy to the body’s processing unit. It is therefore essential to have snacks at small frequent intervals. But these snacks should not be fried like chips, namkeens, or burgers. Only carbohydrates, and not fats or protein, produce glucose after metabolism. That’s why it’s best to have fruits, or a multi-grain biscuit or a small bowl of salad as a snack to provide that boost for the brain.
It is important to note that refined sugars and cereals are not recommended for those suffering from depression. Refined foods initially cause a sudden hike in the blood sugar level, making you feel good. However, as the insulin production increases and blood sugar gets utilised or wears off, it leaves you tired and low. Feeling sluggish and sleepy after having ‘sweet lassi’ is because of this mechanism.
Whole grains – Wholegrain cereals, viz., broken wheat, multi-grain bread, whole wheat atta; other cereals like oats and muesli, fruits and vegetables are good sources of carbohydrates as they release glucose slowly in the blood stream due to high fibre content. In addition, they also contain vitamins like thiamin and folate, which are known to control mood.
Protein in each meal - Proteins are required not just for the physical health of the body, but also for its mental health. Tryptophan, an essential amino acid found in proteins has been shown to have a positive influence on one’s mood. People are therefore advised to consume proteins with each meal in the form of lean meats like chicken, turkey, fish or soyabean, dals, beans, milk and its products.
Omega-3 fatty acids - Omega-3 fatty acids are shown to improve mood and in addition, are heart healthy. Get your dose of omega-3 from sources like fatty fish like salmon, trout, herring or sardine. Olive oil is also a good source of this fatty acid.
Fruits and vegetables - These colourful foods not only bring variety to the diet but are also rich in vitamins, minerals and antioxidants. Fruits and veggies are a source of glucose, as well as vitamins like B12 and minerals like zinc, which are anti-depressants. Consumption of 4 – 5 servings of fruits and vegetables everyday is highly advised.
Fluid intake – A dehydrated body leads to irritability and restlessness. It is imperative to have adequate liquid intake for good mental health. But liquids like colas, coffee or tea, when taken in excess lead to an increase intake of caffeine. Such high caffeine levels cause increased blood pressure, anxiety and symptoms of depression. In addition, caffeine is also a diuretic that causes increased urination. You’d be better off drinking beverages like lassis, lemonades, fresh fruit juices, fruit coolers, milk shakes – drinks that are delicious as well as nutritious.
Alcohol - Turning to alcohol is a common behaviour amongst many patients suffering from depression. But instead of making one feel better, alcohol has a depressant effect on the brain. For detoxifying the body, the liver makes use of vitamins like thiamin and zinc, in turn depleting body’s reserves. Poor diet in the nutrients further enhances depression. Alcohol only within permissible limit should therefore be consumed.
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- Beating the blues – a new way
- Video: Yoga for better mental health – pranayam
- Video: How to deal with exam stress
Good mood foods is a post from: mDhil
