When you are feeling down, depressed or irritable, having a
mood elevating snack can help you feel much better. Researchers recently
demonstrated a correlation between what you eat and your mood. It does appear
that the old adage, “You are what you eat” is spot on. In one particular study,
researchers were able to show a relationship between junk food and depression.
In the study that tracked participants over five years, it was found that 58%
of food junkies were more likely to have the blues than their counterparts in a
different focus group whose diet consisted mainly of whole foods.
It is therefore a good idea to try a mood elevating snack
next time you need a nibble. The key is having a snack that is rich in omega -3
fats, folic acid, selenium or vitamin B12 or, a snack that incorporates all
these nutrients. Foliate (folic acid) helps improve communication between brain
cells while omega 3 fats ward off depression by protecting the brain from
inflammation. Fruits and vegetables are rich in antioxidants which have been
linked to lower incidences of depression.
Examples of Mood
Elevating Foods you can Snack on
Milk
Milk is rich in tryptophan. Tryptophan is an amino acid used
by the brain to manufacture serotonin. Serotonin is responsible for making us
happy and calm. Why else do you think babies settle down the moment they get a
bottle of milk and promptly drift off to sleep? Commercial anti depressant
medication maintains high serotonin levels in your brain. Other vitamins found
in milk such as Vitamin D and B12 help reduce stress and the effects of aging.
When you are feeling down and under, a glass of milk will make you feel better;
just make sure it is skimmed so that you don’t end up taking in too much butter
fat.
Chocolate
Few people need an excuse to munch on a chocolate bar. Chocolate
does two things to elevate your mood. First, it contains anandamide, a lipid
chemical that is similar to a chemical - tetrahydrocannabinol (THC) - found in
marijuana. Yes, that was not a typo, marijuana. Both chemicals trigger the
release of dopamine in the brain which leads to a ‘high effect.’ However, even though the anandamide in
chocolate helps to create a feeling of well being, it would take about 25
pounds of chocolate to achieve the “marijuana high.” The second thing that
chocolate does is to trigger the release of endorphins. Endorphins lessen pain
and reduce stress.
However, you must be careful not to overindulge when
snacking on chocolate due to the high calorie content. A small piece, the size
of your little finger, will usually do the trick when you need a get happy
snack.
Brown Rice, Wheat
Bread and Noodles
The most favorite get happy snacks for most women are heavy
in carbs. This is understandable because carbs actually increase the serotonin
levels in our brains and leaves us feeling calm. Unfortunately, carbs also make
you fat in the long run so it is not a good idea to eat unhealthy carb packed
snacks too often. It is better to go with healthier carbs from brown rice and
wheat flour products. These will tend to be digested slowly and will not give
you a sugar high.
Oily Fish
Oily fish varieties such as sardines, salmon and mackerel
are rich in omega 3 fatty acids. A recent study in Finland showed that people
who ate fish were less likely to suffer from depression. In addition to making
you feel happier, omega 3 is also good for your brain and heart.
Bananas
Bananas are rich in tryptophan which is used by the brain to
manufacture serotonin. They are also one of the healthiest fruits and therefore
make excellent snacks.
Broccoli
Broccoli is rich in foliate and the B class of vitamins. Foliate
improves brain functionality and has been shown to improve temperament.
Spinach
Just like Broccoli, spinach is rich in foliate and provides
the same temperament benefits. It is estimated that a cup of cooked spinach
contains about 250 micrograms of folic acid. Get out your cook book and find
innovative ways of preparing a spinach snack.
These are just a few examples of get happy snacks. The list
is endless and would include blueberries, beans, soya, nuts and many more.
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