Change Your Mood By The Foods You Eat
July 14th, 2009 -- Posted in Fitness and Nutrition | No Comments »Do you find yourself getting overly anxious, a bit cranky for no reason or maybe even a little depressed at times and you just can’t figure out why? Maybe it’s what you are eating, or should I say what you are NOT eating. Studies have shown that while some foods can make you feel guilty, cranky or even sleepy, there are some foods that can provide a more pleasant effect keeping you calm and happy.
It is true that those wonderful sticky, sweet or hearty and salty foods that we now call our “comfort foods” lift our spirits for the short-term; they also provide a horrid crash causing us to be cranky and tired afterwards. According to James S. Gordon, a professor at Georgetown University, “The right foods can have a positive and long-term effect on the physiological imbalances that leave people depressed or anxious.” Adding some simple, yet key foods to your menu can really give you a lift.
If you’ve spent a few days on one of those no-carb, high protein diets you know that it is really no fun. Scientists even say that it can be very depressing. A nutritional biochemist, Judith Wurtman tells us that “Our brains can only make serotonin when we eat starchy carbs, such as breads and cereals, without proteins. That is why without them you become anxious, impatient and tired.” There as even been studies to suggest that low-carb diets can even interfere with the mood benefits we get from exercise. When studied, people who only ate 20grams of carbs a day, the equivalent to a small bowl of cereal, felt more negative about their workouts and just plain crankier in general.
This does not mean you have a good reason to be eating those super-sized fries at the local fast-food joint or heading down to the local bakery to buy the biggest loaf of bread they have. Low-fat carbs, such as whole grains are the ones that give you all the focused energy of increased serotonin production but none of the sluggishness that comes from fat. For a more upbeat mood it is recommended that you should have one carbohydrate snack a day and when possible, for the best results a protein free dinner.
Other sources of “Good-Mood Food” that are more well known are Vitamin D and Sources of Omega-3. Although your body produces Vitamin D with exposure to the sun, it has been shown that people who have taken Vitamin D supplements for a year have shown significant improvement of their mood. Many cases of depression have been attributed to a Vitamin D deficiency. There aren’t many foods that naturally contain Vitamin D, mostly fatty fish, liver, and beef, but milk is fortified with it. That is why it is recommended that has person has 3 servings of dairy a day, you can choose a dairy that contains whey protein such as any yogurt, except Greek Style. We all have heard that Omega-3 is good for our arteries and heart, but it also has been well-proven to affect our brain chemistry. Omega-3s has been shown to get just as good results and in some cases even better, in treating depression as the prescription serotonin boosters such as Prozac. Experts recommend eating fish at least 3 times a week. Another source of Omega-3 is DHA-fortified eggs. If these options do not sound appealing to you there are also many good supplements on the market, just make sure that you are getting EPA and DHA, the Omega-3s that are critical to brain health.
One more source of “Good-Mood Foods” I would like to talk about is Fats. That’s right, I said Fats! Everyone’s brain should be at least 60% fat, according to scientist. Nutritionist, Susan Kleiner tell us, “Your brain needs fat to function, which is why diets with less than 25% of their calories from fat have been shown to heighten anxiety, frustration and anger.” Now just like carbohydrates, this doesn’t give a person free rein at the dessert table or justification for that quart of their favorite ice cream. You need to choose your fats wisely. High-fat foods can reduce your energy and trans fats not only block your arteries and the small vessels to your brain, but they also block the neurotransmitter signals in your brain, this leads to a negative impact on your mood. Good sources of fat would be things like olive oil and nuts, also know as monounsaturated fats. These fats are great for your heart and mood. You should try to get at least 5 servings a day, but be realistic on what constitutes a serving, because even the best fats can still end up on the thighs or around the mid-section. Good examples of proper servings could be 1 teaspoon of olive oil, 8 black olives, 6 almonds or 1 slice of avocado.
Now I know that most of you are saying, “My Life is SO busy that I can’t find time to eat, much less find time to eat right!” Believe I do understand the stresses that today’s busy schedules put on people. If you visit my site www.BeFitWithMe.com you will see many supplements that can really assist you in getting the proper nutrition your body needs. We have a meal supplement shake called Shakeology that will provide you with all the nutrition your body needs on a daily basis as well as assist you in losing weight. Team Beachbody also offers a complete line of Vitamins and Supplements that you can use to fill in the gaps you miss throughout your busy day.
These are just some of the examples of how you can change your mood or even your outlook on a day just by the foods you eat. A proper diet is not only good for you, but depending on your mood it can be GREAT for all others around you! Do your body right; adopt a regular fitness program and a healthy nutrition plan. It has not only been proven to make you feel better and possibly live longer, but as you have seen in this article you can even have more friends.
If you would like to find out more on any of the Team Beachbody products or how you can get fit and make money please contact me at dfordham@befitwithme.com.
