Nutritional Treatments to Improve Mood
What we put into our bodies has a huge impact on how we act on a day to day basis. Not getting the proper nutrients can effect not only our physical responses to things but also our emotional response. Fatigue, irritability, anger, depression, and anxiety can all stem from not having a proper and healthy diet. Some people who feel depressed or anxious may be quick to asking their doctor for prescription medication or a popular SSRI (Prozac, Zoloft, etc) to help boost their mood. Although this is necessary for some individuals, sometimes a simple change in diet and putting the proper nutrients into the body is of more benefit. This article will help you identify what foods/vitamins/supplements are beneficial for mood and overall well-being and what foods to avoid.
What to Avoid
1.) Alcohol
This one is may seem pretty straight forward. Alcohol is a depressant and therefore using this as a coping mechanism or having too much of it in your diet will lead to a worse mood over time and may even develop a dependent type attitude. Not to mention the yeast and heavy wheat/grain type ingredients, this will cause you to feel bloated and cause inflammation in the body. Inflammation in the body and in the brain can cause disruptions in sleep and mood overtime. Now, is one glass of wine after a long day okay? Sure, but try to avoid pouring more glasses than that in one evening. Eventually, it could catch up to you.
2.) Caffeine
While caffeine can be beneficial to start your day, try to avoid having more than 2 cups per day. Caffeine frequently causes or exacerbates hormonal imbalances, insomnia, anxiety, panic attacks, and palpitations (Anne Procyk, ND, 2018). Not to mention, having a cup of Joe late in the afternoon may affect your sleep and keep you up at night and will interrupt your natural circadian rhythms. Lack of sleep will continue to affect your mood on a regular basis making you groggy, more irritable, and anxious.
3.) Sugar
Excessive sugar intake can cause chronic inflammation, which in turn can impact your immune system and your brain and lead to depressive type symptoms. Another downfall of sugar is that it can possibly lead to addiction and tolerance. If taken away, this can lead to withdrawal symptoms and a sugar crash can cause shaking, tension, and headaches, all which can make anxious feelings worse. Lastly, when using artificial sweeteners as substitutes for sugar, there’s a possibility this can lead to cancer and other ailments in the future.
Top Foods and Vitamins for Improved Mood
1.) Vegetables
Vegetables are the easiest and best way to get important nutrients into your diet. Vegetables are filled with vitamins such as potassium, folic acid, fiber, Vitamin A, and Vitamin C. Even having one vegetable with your dinner each evening can provide you with excellent body and brain fuel. Some of the best vegetables to eat are the following; kale, collard greens, spinach, arugula, romaine lettuce, red leaf lettuce, broccoli, cauliflower, turnips, carrots, onions, garlic, asparagus, artichokes, celery, squash, yams, and sweet potatoes.
2.) Oils and Healthy Fats
If you are cooking, it can be extremely beneficial to your health to keep an eye on what types of oils you are using when you make meals. Some of the best oils for your health are olive oil, coconut oil, and avocado oils. These oils are filled with antioxidants, which helps to reduce stress, reduces bad cholesterol levels, can increase calorie burning, and decrease your chances for disease such as Alzheimer’s, Dementia, etc. An important fat to have in your diet is Omega-3’s. Omega 3’s can be taken as a supplement or by eating salmon or halibut for meals or by even having raw walnuts and pecans as snacks. Omega 3’s play an important role in memory, heart health, and can help rid depression over time.
