The contents
How food affects mood?
What foods you should eat in the fall?
Nutrition plays a crucial role in our lives. It affects not only health, but also on the mood. With the onset of autumn melancholy and depression are almost inevitable. Therefore, you should give your diet a special attention. Read more about this in the material.
How food affects mood?
A particular food affects people. For example, chocolate, almost everyone likes them due to the content of tryptophan, which can improve mood and relieve stress. It also has phenylethylamine that stimulates the pleasure centers in the brain and enhance the feeling of well-being, of love.
The same way there are and fast carbs. Even white bread causes a feeling of pleasure, however, is not gastronomic. Positive mood can influence and dishes rich in proteins. These include chicken, Turkey, figs, bananas, avocados, legumes, nuts, eggs. If you combine them with cereals (e.g. wheat and rice), you get a real explosion of happiness.
In modern life people have turned eating into a real experience. Dinner parties, receptions in the restaurant — isn’t it show? In fact, the food a person need only to maintain and restore energy. Products are a treasure trove of vitamins, minerals and energy potential. Thanks to the food can be stimulated not only fun, but also calm. Because food can become kinder or meaner, more aggressive or excited.
What food can control the state of a person, proven by numerous experiments. So, Australian scientists in 2017, involved 67 people with depression in your test. The first group of volunteers have already been treated with antidepressants, the second— psychotherapy, Tretya part of the complex by both methods. Half need to eat healthy meals with plenty of vegetables, whole grains, red meat, fish. Others had support in the form of a permanent interlocutor to whom he could pour out all the feelings. After 12 weeks in the first group significantly improved mood. And this year, the previous guesses of experts again confirmed. Vegetables, fruits and whole grains can significantly reduce the symptoms of depression.
In his book “the Gut and the brain,” neurologist and nutritionist David Perlmutter argues that there is a connection between gut flora and mood. For example, he believes that obesity triggers depression, but the obesity occurs including from-for infringements of balance of bacteria in the gut.
What foods you should eat in the fall?
Perlmutter suggests that priority be given to eat less gluten and fructose. The first prevents the breakdown of food, which impairs the digestive process and causes problems with the immune system. Even if you have no problems with pishevarenie, it can lead to problems with the nervous system.
As for fructose, the body cannot successfully digest in large quantities. The benefit will be only seasonal fruit. Of course, you need to take only fresh products, without rot or signs of damage. It is also better to exclude from the diet of fruit juices, which contain too much sugar.
Antidepressant diet includes six basic principles:
First, choose foods with a high content of probiotics. They will have a beneficial impact on the entire digestive system including the intestines.
Secondly, it is better to stick to food with low carbohydrates and high quality fats. No need to eat fast food and other TRANS fats. Make a choice in favor of nuts, avocados, natural oils.
Third, don’t beat yourself up for the consumption of wine, tea, coffee and chocolate. These are foods and beverages that should be enjoyed and to enjoy excellent taste.
Fourth, to help cope with depression foods that are high in prebiotics. Fifth, you should drink filtered water. In any case not from the tap.
And finally, you need to periodically arrange fasting days to clean your body from toxins.
And yet- what foods I should be eating to set the mood? First and foremost, you need to consume vegetables rich in fiber and carbohydrates. These include zucchini, cauliflower, beets, carrots. Must eat healthy fats — fish, avocado, olive oil, seeds and nuts. To probation include dairy products (kefir, yogurt) and sauerkraut, pickles. Perfect for antidepressant diet soups based on a broth of red meat on the bone, spices. Especially useful turmeric, which in addition to improving mood, establishes the digestion.
To improve the condition can complex carbohydrates. Including pasta, durum wheat, unrefined cereals (such as rice or buckwheat). No less beneficial for the nervous system bananas, pineapples, dates, papaya, tomatoes, eggplant, almonds, pumpkin seeds, walnuts, soybeans, chickpeas, leafy vegetables, seafood, poultry, dairy products.
By the way, experts notice that the greatest changes in mood are noticeable in those who are accustomed to eat properly. But the people who follows healthy diet, the result will come, but much later.
See also:How to get rid of the autumn Blues and depression?