Can what you eat change your mood and effect your stress levels? The answer is YES! About 40% of Americans say that stress drives them to overeat or eat unhealthy foods, which will trigger physiological changes that can make their mood even worse. If you become ill or gain weight due to stress-induced poor eating habits, it will only make your stress worse, prompting a vicious cycle than can be difficult to break out of. On the other hand, eating healthful foods can have the opposite effect, working to boost your spirits and lessen stress. A proper diet may not only help you feel calmer but can even lessen the damage that stress does to your body. Which Foods Are Best for Managing Stress? When things get rough, you need the right fuel to get through it. These are the foods you should reach for, as well as eating them on a regular basis, to help to maintain mental, emotional and physical balance. 1. Dark Chocolate -contains anandamide, a neurotransmitter produced in your brain that temporarily blocks feelings of pain and depression. One study in the Journal of Psychopharmacology,revealed that people who drank an antioxidant-rich chocolate drink equal to about 1.5 ounces of dark chocolate daily felt calmer than those who did not. 2. Protein - A small amount of high-quality source of protein , such as organic eggs, a piece of Gouda cheese, or a handful of macadamia nuts or pecans, helps keep your blood sugar levels steady for enhanced energy and mood. 3. Bananas - Bananas contain dopamine, a natural reward chemical that boosts your mood. Theyre also rich in B vitamins, including vitamin B6, which help soothe your nervous system and calming magnesium. 4. Coffee - Coffee appears to affect a number of neurotransmitters related to mood control, so drinking a morning cup could have an effect on your general sense of wellbeing. Research has also shown that coffee triggers a mechanism in your brain that releases BDNF, which activates your brain stem cells to produce new neurons, thereby improving your brain health. Interestingly enough, research also suggests that low BDNF levels may play a significant role in depression, and that increasing neurogenesis has an antidepressant effect! Just dont drink too much coffee. Consuming too much caffeine, can have a non-calming result. 5. Turmeric (Curcumin) - Curcumin, the pigment that gives the spice turmeric its yellow-orange color, is thought to be responsible for many of its medicinal effects. Among them, curcumin has neuroprotective properties and may enhance mood and possibly help with depression. 6. Purple Berries - Anthocyanins are the pigments that give berries like blueberries and blackberries their deep color. These antioxidants aid your brain in the production of dopamine, a chemical that is critical to coordination, memory function, and your mood. 7. Omega-3 Fats - Found in salmon or supplement form, such as krill oil, the omega-3 fats EPA and DHA play a role in your emotional well-being. One study in Brain Behavior and Immunity5 showed a dramatic 20% reduction in anxiety among medical students taking omega-3, while past research has shown omega-3 fats work just as well as antidepressants in preventing the signs of depression, but without any of the side effects. 8. Oolong Tea - Sipping oolong tea might help you feel calm, as it contains high levels of gamma-aminobutyric acid (GABA), an amino acid that helps inhibit the firing of neurons in your brain for an overall calming, anti-anxiety effect. 9. Fermented Foods - Fermented foods like fermented vegetables and kefir are rich in beneficial bacteria that have a marked impact on your gut health, which in turn impacts your mood. Your gut is literally your second brain – created from the identical tissue as your brain during gestation and contains larger amounts of the neurotransmitter serotonin, which is associated with mood control. Beneficial bacteria have a direct effect on brain chemistry, transmitting mood- and behavior-regulating signals to your brain via your vagus nerve. For instance, the probiotic Lactobacillus rhamnosus was found to have a marked effect on GABA levels in certain brain regions and lowered the stress-induced hormone corticosterone, resulting in reduced anxiety- and depression-related behavior. 10. Kiwi - One kiwi contains more than 85% of the daily recommended amount of vitamin C and thats good news for your stress levels. Vitamin C actually helps reduce your bodys production of stress hormones, while boosting your immune function. The 3 Worst Foods for Your Mood If youre feeling stressed or anxious, the foods that follow will only make it worse: 1. Sugar - Sugar can lead to fluctuations in blood glucose, which can bring on mood swings. Entire books have been written on this topic, such as William Duffys book, Sugar Blues. There are at least three potential mechanisms through which refined sugar intake could exert a toxic effect on your mood and mental health: A. Sugar (particularly fructose) and grains contribute to insulin and leptin resistance and impaired signaling, which play a significant role in your mental health. B. Sugar suppresses activity of BDNF, which promotes healthy brain neurons. BDNF levels are critically low in both depression and schizophrenia, which animal models suggest might actually be causative. C. Sugar consumption also triggers a cascade of chemical reactions in your body that promote chronic inflammation. In the long term, inflammation disrupts the normal functioning of your immune system, which is linked to a greater risk of depression. 2. Gluten - Gluten, a protein found in grains such as wheat, rye and barley, may negatively impact mood and brain health. A number of studies indicate that wheat can have a detrimental effect on mood, promoting depression and even possibly contributing to schizophrenia. 3. Processed Foods - The list of potentially mood-busting ingredients in processed foods is a long one. In addition to sugar and gluten, they may also contain synthetic trans fats, artificial colors, monosodium glutamate (MSG), artificial sweeteners and other synthetic ingredients linked to irritability and poor mood.
Posted on: Tue, 17 Jun 2014 11:10:45 +0000
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