Mood for Food OR Food for Mood?
- Limit intake of refined carbohydrates such as sugary drinks, jams jelly, syrups and starches like rice, bagels which breakdown quickly in your digestive system and surges blood glucose levels. Replace these refined carbs with whole grains which breakdown slowly in your digestive system and maintain blood glucose levels because whole grains are rich in fibers.
- You need to eat frequent meals with a frequency of four to five times a day. Frequent eating can help provide constant fuel to your body and brain which can prevent sudden drop in blood glucose levels.
- Add some lean protein to your high-quality carbohydrate diet such as certain fruits, vegetables, oats which are high in soluble fibers which slow the absorption of sugar and helps you to maintain your mood.
- Eat food which are high in folic acid and omega 3 fatty acids such as oranges, sunflower seeds, flax seeds, soybean, fish such as salmon and sardines, omega 3 fortified eggs, green leafy vegetables and fortified breakfast cereals.
- You need to modify your lifestyle patterns such as limit your alcohol consumption, smoking (injurious to your health) and most importantly increasing physical activity or exercise can significantly slow down your mood swings.
- Some research studies showcased that, Mediterranean diet which includes vegetables, fruits, lean meat (like fish and chicken), olive oil, whole grains protect your mental health and decreases sudden spike in mood. Though there are researches still ongoing to prove this out, I would still recommend Mediterranean food as it comes with lower risk of other chronic conditions.
- Below I have jotted down a diet pattern which can potentially help with improving your mood.
- Whole grains – 5 to 8 servings/day
- Fruits – 3 servings/day
- Vegetables – 6 servings/day
- Legumes – 3 to 4 servings/day
- Raw nuts (unsalted) – 1 serving/day
- Unsweetened, low-fat dairy products – 2 to 3 servings/day
- Lean red meat – 3 to 4 servings/day
- Fish – 2 or more servings/week
- Eggs – 6 in week
- Chicken and turkey – 2 to 3/ week
- Olive oil – 3 tbsp/day
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