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Friday, 09 December 2011 11:04

Food to Boost your Mood and Enhance Energy Featured

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It is rightly said “you are what you eat”. Many ancient literatures support the fact that our diet plays major role in maintaining our general health status. However, does the diet or our eating habits affect our mood or how we feel? Many researchers are studying the links between diet and feeling. It has been found in many studies that change in diet can help improve metabolism and brain chemistry, which affects your energy level and may be your mood as well. 

Let's know some food items that are known to boost  mood and energy level....

 

Go for Healthy carbohydrates – whole grains

For most of weight watchers carbohydrates are NO – NO, however, it is important to note that carbohydrates are preferred source of energy and they also raise serotonin levels. Be smart in selecting carbohydrates, avoid sweet foods as they raise blood sugar level and can lead to fatigue and moodiness.  Go for whole grains as body absorbs whole grains more slowly maintaining blood sugar and energy levels, food items such as whole wheat bread, brown rice and cereals are best options for carbohydrates. read more, Popcorn can protect your Heart

Nuts
Nuts like cashew, almonds and hazelnuts are rich in protein and also rich source of Magnesium. Magnesium plays major role in converting sugar in to energy, and deficiency of magnesium can make you lethargic suggests studies. The other sources of magnesium are whole grains and certain species of fish.

Brazil nuts are great source of Selenium that plays vital role in metabolism. The link between lower level of selenium and poorer moods has been established in several studies. So add this nut in your diet to boost your mood.

Lean Meats
The tyrosine present in lean meat is known to enhance brain chemicals including dopamine and noradrenalin which can make you more alert and focused. The list of lean meats includes lean pork, lean beef, skinless chicken and turkey- they all are good source of protein and vitamin B12 as well. Many studies findings suggest that B12 helps in treatment of Depression and Insomnia.
 

Green leafy vegetables

Folate (a water-soluble B vitamin –synthetic form of it is known as folic acid) has been found to reduce the risk of depression in various studies. Green leafy vegetables such as spinach, cos(romaine) lettuce – all provides folate. In addition to that broccoli, brussels sprouts, nuts and citrus fruits are also good sources of folate. Nutrients suggest including these variety of food substance in your diet to keep your mood elevated and to detoxify. read more about importance of green leafy vegetables and tips on how to include them in our diet.

Fibre
Fibre present in the food slows digestion while providing a steady supply of energy whole day. you can get fibre by eating beans, whole fruits, vegetables , whole grain breads and whole grain cereals. Fibers also clean and detoxify your body.

Water
Dehydration affects the metabolism that can make you fatigue and lethargic. In a study it has been found that drinking a glass of water may help to relieve stress. Have a habit of drinking a glass of water, frequently through the day to avoid dehydration and stay active.

Eating fresh fruits, vegetables or drink a fresh fruit juice to avoid dehydration and energised. Instead of going for dry packages snacks such as chips and crackers go for hydrating foods such as porridge and pasta cooked with water.

Other Temporary mood busters:

Tea and Coffee
Beverages like Coffee and Tea are most popular options to stay active. The caffeine present in them is known to improve mental focus and alertness temporarily.  However, beware of drinking so much of them as, excess can make you awake all night. Again, lack of sleep can drain your energy.

Yummy Chocolates
A few squares of Dark chocolate can enhance your mood and make you alert as well. Again beware of excess as it can cause you adverse effect, a recent study suggests.

Energy Supplements and Drinks
Many of energy supplements are considered as an alternative to coffee – other stimulants. however, many of them contain caffeine or similar substance, that may give you temporary boost.  Nutrition expert are in a view that the effects is probably much similar to drinking ordinary coffee.

Similarly most so called energy drinks are high in carbohydrates- sugar. Our body converts sugar quickly in to energy making you active for a while. However, not advisable for all as energy drinks are usually high in calories and fewer nutrients.

Time of food intake
A healthy breakfast – A balance combination of whole grain carbohydrates, fibres and some type of lean proteins can keep you alert and in a good mood throughout day.  Do not skip your breakfast if you want to stay active and lively whole day suggests the experts.

Frequent meals-Instead of 1-2 large meals opt of small frequent small meals or snacks to stabilise blood sugar, energy and mood as well. Read more about healthy snacks options

Exercise for all…
Exercise is tried and time tested formula to uplift mood. Many study suggest that exercise can keep you away from depression. Even a single walk for about 15 minute can be energising. regular exercise can make you fit physically and mentally as well..

Above all , Music is all time favourite option to  uplift your mood.

related reading,
 

Why is it Important to Eat Green and Leafy Vegetables?

Are you drinking enough water during winter?

Start a day with Eggs to stay Awake and feel Alert

Make snack time healthy!!!
 

Related service

Online Diet Consultation

source: webMd foods slideshow


Read 5916 times Last modified on Friday, 09 December 2011 11:48

2 comments

  • Comment Link Donna Compagna Saturday, 10 December 2011 20:46 posted by Donna Compagna

    Does anyone have information about the following supplements and their effects on mood and energy levels?

    L-Tyrosine....a neurotransmitter support. (500 mg)
    L-Theanine... for stress management. (100 mg)

    A therapist suggested these and I am wondering if anyone has had experience or knowledge of them?

  • Comment Link Helen Saturday, 10 December 2011 18:37 posted by Helen

    Dark chocolate. The higher the percentage coca the better. Should always be eaten together with ,or shortly after protein to prevent a sugar hike.
    Eating to many simple carbs leads to lassitude while protein gives one an extra boost and feeling of well being. Complex carbs and whole grains also give energy and boost mood.

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