Health - FOODS FOR BETTER MOODS

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Foods For Better Moods

“ONE CANNOT THINK WELL, LOVE WELL OR SLEEP WELL IF ONE HAS NOT DINED WELL” -Virgina Woolfe

Everyone of us would have experienced that while we wake up in the morning we would be feeling either fresh , wage or sluggish and as the day goes by our mood will change either better or worse according to the food we eat, our external and internal environment, job stress etc.

The understanding of this lies about how the brain functions. There is a definite connection between what we eat and how our mood is.

WHAT CONNECTS YOUR FOOD AND YOUR BEHAVIOUR? The connection between the foods we eat and our mood lies basically on the chemicals called the neurotransmitters-the chemical messengers which relay thoughts and actions. They are nothing but the chemical substances passed from one cell to the other through which the brain works. These brain chemicals motivate, sedate, focus or frustrate us. They are made from amino acids

THIS COMPLEX INTERACTION IS WHAT SHIFTS OUR BEHAVIOUR AND CHANGES OUR MOOD AND BEHAVIOUR

THE MAJOR NEUROTRANSMITTERS – They are most sensitive to diet and influences mood and behavior

 1. DOPAMINE 2. SEROTONIN 3. NOREPINEPHRINE (Nor-adrenaline) DOPAMINE

o For alertness, to think and react more quickly

o To be more attentive and to feel motivated

o Generally excites and involves in voluntary movements, emotional arousal and learning. Excess dopamine may lead to mental disorders like SCHIZOPHRENIA SERTONIN

• A calming and a relaxing chemical

• When serotonin is produced, stress and tension get reduced.

• Inhibits and involves in arousal, sleep, mood, appetite and sensitivity NOREPINEPHRINE

• Same as dopamine

• In addition, responsible for memory RELATION BETWEEN THE NEUROTRANSMITTERS AND THE FOODS WE EAT DOPAMINE STIMULATING FOODS All proteins in beans , nuts, soya products, fish, meat and milk products SEROTONIN STIMULATING FOODS Carbohydrate based foods and starchy vegetables like potatoes, cereals and breads.

NOREPINEPHRINE STIMULATING FOODS Leafy vegetables like cabbage and cauliflower, egg yolks ,peanuts, wheat and liver.

PURPOSE OF VARIOUS NUTRIENTS PROTEIN - To improve mental performance CARBOHYDRATE - To feel calm and relaxed FAT - To regulate memory and mood VITAMINS AND MINERALS Vitamin A,C,E – powerful in promoting and preserving good memory in elderly Complete absence of fat may lead to depression and dull mood especially lack of Omega 3 fats.

RECOMMENDED FOODS TO BE …

? An alert person - Apples, Grape juice , Lemon, Soya milk , Oranges and Yogurt.

? A calm person – Carbohydrates with low protein content and low glycemic foods.

? A smart person – Eggs, Milk, Liver and Beef.

? A happy person - Bananas, Chocolates, Milk, Chicken livers and Green leafy vegetables.

? A Sexy, and Romantic person – Nuts and Chocolates.

FOODS THAT STIMULATE OUR MOOD BANANAS , CARROTS , TOMATOES , APPLES , CHOCOLATES ICE CREAMS AND CHAMPAGNE.

NEGATIVE EFFECTS OF CERTAIN FOODS

Low fat diets - Depression Sudden cut down of all fats – Increases symptoms of depression Caffeine (occasional) – Increases alertness, performance and concentration Too much caffeine – Leads to anxiety, insomnia, cravings, emotional instability, depression, mood swings, nervousness and PMS

OTHER TIPS TO FEEL GOOD

? Avoid large high fat meals

? Eat one iron rich food everyday

? Don’t eat too little

? Watch your intake of coffee and alcohol

? Drink at least 8 glasses of water everyday

? Never skip breakfast

? Try to have 3 meals per day

? Don’t let your body dehydrate

? Do good exercise and have good lifestyle habits

CONCLUSION It has been proven that by eating the right foods we can ? Boost our IQ ? Improve our mood and behavior ? Be more emotionally stable ? Sharpen our memory ? Develop values in life So, Good planned diet with care and appropriate knowledge influences our behavior and helps to develop good human values. Thus we can have good relationships in family which in turn will lead to good family, efficient community and developed country. “AFTER ALL WE ARE WHAT WE EAT”

Written By: Srividya M srividyamanogharan@gmail.com

Srividya is an M. SC. Food Service Management And Dietetics Avinashilingam University For Women, Coimbatore, TAMIL NADU

Disclaimer: The views expressed in these health articles are strictly those of the writer and 123oye does not take any responsibility for them. Kindly consult a Doctor before following any advice.