Mood is defined as an emotional state that a person can be. An individual can have a positive or negative mood and can further be defined as certain state of mind at a specific time. This simply means how you feel at particular time.
Diet play a key role in determining and regulating people’s moods. Choosing a healthy diet contributes to a positive mood thus preventing anxiety and depression. The main reason is that what we eat affect the type of neurotransmitters our brains produce. An example is serotonin hormone which gives a feeling of relaxation and dopamine hormone that keeps us alert.
Are you thinking about skipping meals – especially breakfast?
Do not dare do that!
Low blood sugar is a major cause of irritability thus making you weak and moody because the body is not supplied with sufficient energy to function normally.
Refined carbohydrates such as white bread, white rice, and processed carbohydrates causes blood sugar to spike, eventually causing fatigue and headaches.
When blood sugar rise rapidly, the brain responds by causing release of a lot of insulin causing the sugar levels to fall quite fast resulting in irritability and anxiety.
Too much sugar causes the body to become more acidic providing a good environment for bacteria to thrive causing inflammation and sicknesses which definitely affect your moods.
Caffeinated drinks like tea, coffee, energy drinks among others will initially make you feel hyper but eventually cause dehydration leaving you irritable and with headaches.
It is also important to note that insufficiency of certain vitamins and minerals negatively affect moods. These include: Magnesium which is a major mineral in calming the body. Its deficit can lead to muscle and organ rigidity causing anxiety.
So how do you manage this?
A balanced diet is key in management of mood disorders as you plan your diet the following are food groups and sources to consider.
Intake of complex carbohydrates is advised because it contain soluble glucose which is gradually released into the blood hence increasing release of the feel-good serotonin hormone which reduce mood swings.
Sources
- Oats
- Brown rice
- Sorghum
- Whole grain ugali
- Cassava
- Sweet potatoes
- yams
Consume Omega 3 rich foods- They keep your brain healthy and improves your mood by making the brain cells more flexible giving hormones and neurotransmitters optimal environment to work in.
Sources
- Fatty fish-they are rich in omega 3 fatty acid which acts as anti-inflammatory component in diet. Salmon, Tilapia,
- Flaxseeds oil
- Chia seeds
- Walnuts and almonds
- Avocados
- Kidney beans
Increase your intake of magnesium rich foods-Magnesium support normal nerve and muscle function preventing tension and anxiety
Sources
- Pumpkin
- Soymilk
- Potatoes with skin
- Peanut
- Peanut butter
- Oatmeal
- Kidney and black beans
- Brown rice
- Avocado
- Almonds
- Spinach
- Wholegrain bread
- Yoghurt
If you are not a renal patient start taking Bananas. Bananas contain tryptophan and vitamin B6. Vitamin B6 coverts tryptophan into the good hormone serotonin which improves how an individual feels.
Keep working out: Hormone endorphin that the body releases after exercise gives a positive impact on individual’s mood thus helps in reducing anxiety and depression.
You are a product of your diet.
Book an appointment with your Health Coach