Mood and Food: Five tips to avoid Blues
Think crabbiness heal your cake? Or baked goods beat the blues? Probably not.
If youâ € ™ re suffering from an irritable mood, a case of blues, or even full-blown depression, you may benefit from incorporating certain foods into your diet while avoiding others. More information is available on www.pcos.insulitelabs.com / Blog.
Studies have shown that food affects the brain chemistry by disrupting the production or release of neurotransmitters, the messengers chemicals that carry information from one cell to another. Neurotransmitters are brain chemicals that motivate or sedate, focus or defraud.
Similarly, the level of sugar in the blood have a direct impact on our mood. We feel good after we eat because our blood sugar increases. However, when sugar levels in the blood flow, we get hungry and our mood takes a dive as well. The classic symptoms of hypoglycemia feel impatient, irritable, angry and aggressive until we can still eat.
Despite the complexity of the relationship between diet and brain, following a few simple rules, we can help provide your body with a stable blood sugar and mood nutrients soften.
Five tips to avoid Blues
1. Eat fruits and vegetables that are rich in fiber and low in sugar / starch. Fiber offers stable blood sugar and coherent energy by slowing the rate at which nutrients are absorbed into the blood. Choose apples, blueberries, cantaloupe, carrots, broccoli, spinach, tomatoes, dark green lettuce and red peppers. Limit sugary foods and alcohol, since both are low in nutrients and cause rapid fluctuations in blood sugar.
2. Eat lean protein at every meal. Protein stabilizes blood sugar and provides the brain with amino acids essential to feeling alert. Choose fish, lean beef, pork, chicken, turkey, eggs, cheese, nuts and legumes (beans and peas).
3. Drink water. Choice of water over the sugar soft drinks and fruit juices will keep you hydrated and stave off cravings. Drink eight glasses ten of clean water per day. Replace soda and juices with tea herbal and sparkling water.
4. Consuming an œgoodâ € € fats, like olive oil and those that contain Omega 3. Studies have shown that a deficiency in omega-3 fatty acids may contribute to depression and mood swings. Restoring the body's natural balance of omega-3 may help alleviate (and prevent) many types of depression, even for those who do not respond to traditional antidepressants. Eating healthy fats also reduce the release of leptin, the hormone produced by fat cells that signal hunger, reducing cravings. Choose avocados, nuts, olives, olive oil, fish, grass-fed beef, butter, nuts, and omega-3 enriched eggs.
5. Avoid fast food and chain restaurants. They are stocked with highly processed, sugary foods â € œbadâ containing fats € that can wreak havoc on your blood sugar and mood. When you eat, try to make healthier choices available. Choose greens and proteins, a turkey burger wrapped in lettuce, instead of a bun, lemon juice and olive oil sauces and dressings business, a fruit plate instead of a sweet desert. Avoid white bread, potatoes, rice and pasta.
Sample Menu balancing mood Laboratories Insulitis:
(http://www.insulitelabs.com)
Breakfast: Bowl of sweetness. Mix 1 / 3 cup chopped mixed nuts (pecans, cashews, macadamias and almonds), 1 c. soup. melted butter, cinnamon, ginger, 1 cup of blueberries (and / or sliced strawberries), v. 1-2 Tea. cream.
Snack: California style. Half an avocado with salt, pepper and balsamic vinegar.
Lunch: Lamb chop special. Grilled lamb, 2 cups of green or red cabbage, with olive oil and 1 c. soup. cider vinegar. (Or a bunch of cabbage steamed with ginger soy sauce).
Snack: Mediterranean evening. Olive Puree: 1 cup Kalamata olives, 2 tbsp. Feta, and 2 c. soup. olive oil. Mix all ingredients in a food processor. Serve with celery or cucumber slices.
Dinner: Super shrimp salad. Grilled shrimp on a salad of romaine lettuce, peppers, avocados, cashews, and dressing.
About the Author
Dr. DeLuca does research in the fields of nutrition, diet and nutrient therapies. At her practice, the Naturopathic Wellness Center, in Kingston, Pennsylvania, Dr. DeLuca specializes in counseling as well as nutritional, botanical, orthomolecular and physical medicines. Through her Blog, “Ask Dr. Heatherâ€, she provides advice and coaching on PCOS, weight loss, and fertility: http://pcos.insulitelabs.com/blog/index.php/?cat=23
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