While some diets or foods may not alleviate depression [or make you feel happy immediately], they may help as part of a holistic treatment plan. More and more research shows that in some ways, diet may affect mood. We still don't know everything, but there are some interesting discoveries that are being made.

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Basically, the science of food effects on emotions is based on the fact that dietary changes can lead to chemical and physiological changes in the structure of our brains, leading us to change behavior.

How to use food to boost mood

So if you want to improve your mood, how should you change your diet? Please try the following nine suggestions. Try to combine as much as possible, because most of these changes provide other health benefits regardless of their emotional impact.

1. Don't give up on carbs – just choose ' smart ' one

The link between carbohydrates and emotions is all about tryptophan, a non-essential amino acid. As more tryptophan enters the brain, more serotonin is synthesized in the brain and the mood tends to improve. Serotonin, a type of mood regulator, is naturally produced by tryptophan in the brain and contains B vitamins. Foods believed to increase serotonin levels in the brain include fish and vitamin D.

But here's a problem: Although tryptophan is found in almost all protein-rich foods, other amino acids work better when flowing from the bloodstream into the brain. Therefore, you can increase your tryptophan levels by ingesting more carbohydrates; they seem to help eliminate the competition for tryptophan and therefore more can enter the brain. But it's important to make smart carbohydrate choices such as whole grains, fruits, vegetables and beans, which also provide important nutrients and fiber.

So what happens when you follow a very low-carbohydrate diet? According to researchers at Arizona State University, it was found that a very low-carbohydrate [ketogenic] diet can increase fatigue and reduce the desire to exercise for overweight adults in just two weeks.

2. Get more Omega-3 fatty acids

In recent years, researchers have noticed that omega-3 polyunsaturated fatty acids [found in fatty fish, flaxseed and walnuts] may help prevent depression. This is physiologically significant because omega-3 appears to affect the neurotransmitter pathway in the brain. Past studies have shown that the metabolism of omega-3 fatty acids in depression may be abnormal, although recent studies have suggested that there may not be a strong correlation between omega-3 fatty acids and depression. Still, eating fish several times a week has other health benefits, so it's worth a try. Take two to three fish a week.

The best health benefit is that Omega-3 fatty acids have a great effect on fat. First, these acids are fat-producing, which means they turn off fat storage genes. Yes, they stop you from storing fat! Secondly they are fat breakdown, which means they promote fat burning. Think about this second, they will stop you from storing fat and let you burn more. This is not some tacky sales promotion or just a bold downright lie – it is true!

Whether it's grilled, grilled or sashimi, eating salmon and other oily fish such as salmon and sardines can give you a smile.

These fish are rich in omega-3 fatty acids and are the latest prodigies in the emotional world. Although they may be known for their heart health qualities, omega-3 also helps to improve mood. "They may be the hottest thing at the moment, helping the brain to heal and help improve mood through proper diet," said George Pratt, a clinical psychologist at the private clinic at Scripps Memorial Hospital in LaJolla, California.

The body uses omega-3 fatty acids to build neurotransmitters such as serotonin in the brain, and some studies have shown that the intake of large amounts of these fats has the property of preventing depression. If the fish is not part of your diet, you can find these nourishing oils in flaxseed and walnuts.

In fact, countries with oily fish diets like Japan have lower rates of depression than other countries. The diets and lifestyles of these countries are generally healthier, but their omega-3 intake is also higher.

So, depending on your mood, swallow a spoonful of cod liver oil, as your grandmother said.

For best results, you should have 1 gram of Omega-3 fatty acids per 1% body fat. This may be a bit expensive for some of us, so at least 3-9 grams per day.

3. Eat a balanced breakfast

Some researchers say that eating breakfast often improves mood, while also having better memory, more energy and a calmer feeling. It stands to reason that not eating breakfast will lead to fatigue and anxiety.

What constitutes a delicious breakfast? A lot of fiber and nutrients, some lean protein, good fat and whole wheat carbohydrates.

4. Continue to exercise and lose weight [slowly]

After reviewing data from 4,641 women between the ages of 40 and 65, researchers at the Seattle Health Research Center found a strong link between depression and obesity, lower levels of physical activity, and higher calorie intake. Even without obesity as a factor, depression is associated with lower amounts of moderate or severe physical activity. Among many of these women, I suspect that depression can lead to obesity and vice versa.

Some researchers suggest that slow weight loss can improve mood in overweight women. Fashion dieting is not a solution to the problem, as reducing calories and excess carbohydrates can cause irritability. If you follow a low-fat diet, be sure to include plenty of foods rich in omega-3 fatty acids [such as fish, ground flaxseed, higher omega-3 eggs, walnuts and canola oil.]

5. Turn to the Mediterranean diet

The Mediterranean diet is a balanced, healthy diet that includes lots of fruits, nuts, vegetables, grains, beans and fish – all of which are important sources of nutrition for preventing depression.

A recent study in Spain used data from 4,211 men and 5,459 women. The results showed that men's [especially smokers] depression rates increased with folic acid intake. The same is true for women [especially smokers or physical activists], but there is also a B vitamin: B12.

This is not the first study to discover the association between these two vitamins and depression.

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Researchers want to know if insufficient nutrient intake can lead to depression, and whether depression causes people to eat badly. Folic acid is found in staple foods of the Mediterranean diet, such as beans, nuts, and many fruits, especially dark green vegetables. B-12 can be found in all lean and low fat animal products such as fish and low fat dairy products.

6. Get enough vitamin D.

Vitamin D increases the level of serotonin in the brain, but the researchers are not sure about individual differences, which determine the ideal level of vitamin D [depending on where you live, time of year, skin type, sun exposure]. Researchers at the University of Toronto have noticed that people with depression, especially those with seasonal affective disorders, tend to improve because their vitamin D levels increase normally during the year. If possible, try to get about 600 International Units [IU] of vitamin D per day from food.

7. Choose foods rich in selenium

According to a small study at Texas Tech University, selenium supplements are 200 micrograms per day for seven weeks to improve mild to moderate depression in 16 elderly people. Previous studies have also reported a link between low selenium intake and poor mood.

More research is needed, but making sure that the food you are eating can help you reach the dietary reference intake of selenium [55 micrograms per day]. It is possible to take a toxic dose of selenium, but if you are taking it from food rather than supplements, this is unlikely.

Selenium-rich foods are foods we should eat, such as:

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· Seafood [oysters, clams, sardines, crabs, saltwater fish and freshwater fish]

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· nuts and seeds [especially brazil nuts]

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· Lean meat [lean pork and beef, peeled chicken and turkey]

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· Whole wheat [whole wheat pasta, brown rice, oatmeal, etc.]

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·Beans / Beans

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·Low-fat dairy products

Think of brazil nuts, if you eat an apple every day to keep doctors away, then some Brazilian nuts every day may put psychiatrists in trouble.

Brazil nuts are native to South America and are rich in mineral selenium. Although scientists are not sure about this mechanism, selenium is essential for maintaining good mood, and getting enough selenium can prevent depression. These rich nuts are also a good source of B vitamins, magnesium and zinc, which can help calm nerves and keep you alert.

If you really don't want any of these foods, or don't want them to be overloaded, then you can get a high quality source of selenium from here.

8. Do not overdrink caffeine

In sensitive populations, caffeine can exacerbate depression. [If caffeine keeps you awake at night, it will definitely affect your mood the next day.] People at risk can try to limit or eliminate caffeine for a month or so to see if it improves mood.

Coffee can raise emotions on many levels. In the morning, the aroma of the rich Colombian barbecue is enough to make you feel more alert. After two cups, the mind is alert, the eyes are bright, and the tail is thick.

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Of course, the sensory effects of coffee and other warm drinks [such as tea or cocoa] can enhance your spirit. But caffeine is a key factor in how a cup of java affects your mood. This chemical can induce well-being and euphoria. “A small amount of coffee or caffeine can help you feel more energetic and alert,” says ADA's Lona Sandon. “Too much may be counterproductive and make you feel more nervous and nervous.”

Excessive caffeine – such as more than four or five cups a day – can have an effect on yourself. body…

How your food affects your mood was originally published on Spring