Are you feeling down or depressed? It is a known fact that depression increases in the wintertime. So if the darker dreary days or Fall and Winter 'get to you,' increase your intake of complex carbs. Eat more whole grains, fruits, vegetables, and legumes. Yes, these are carbohydrate foods but they are the complex (or good) carbs. These carbs boost your serotonin levels. Serotonin is a mood-elevating chemical in the brain. By the way, these are good foods you should be eating anyway.
A BMC Psychiatry journal study found that eating two eggs daily cuts the risk of blue moods by up to half, especially in the elderly. The reason: the vitamin B-12 and choline boost the production of dopamine. Dopamine is known to steady moods.
Today I am continuing to write about eating to control stress. Our society seems to be stressed to the max and some of that may be due to the fact that we grab quick meals, often fast food and we may not be eating properly in our stressed out state. Have you ever noticed that everyone feels rather lazy after the Thanksgiving meal? We usually blame it on eating too much, which we usually have to admit we actually did. But that may not the be reason we feel so relaxed. Turkey has an abundance of tryptophan, discussed in the previous articles, so after consuming a good amount of turkey most people find their mood has improved, they have less anxiety, and a reduced craving for carbs. This is due to a surge in serotonin and not only does it make us less stressed, eating turkey helps to build muscles. So don't save turkey just for the holidays. Enjoy it on a year-round basis especially if you need to destress.
Did you know research has shown it is to your benefit to pick up some flowers when you are shopping or pick some for the inside from your outside garden? That's right, research has shown that people who have fresh flowers in their homes feel happier and more energetic. Treat yourself, a friend or a loved one to a pretty bouquet. Perhaps this is why we have a tradition of sending flowers to those in hospitals, rehabs, etc.
This post is about purple or red grapes. Green grapes are not a part of this post.
A British study found that a heaping cup of red or purple grapes could heighten your happiness in approximately 20 minutes. Having a 'down' day? Grab some grapes, eat a cup of them and see if your mood improves. The researchers say it is a compound called resveratrol which gives the grapes their dark color that gets the credit. This is the reason green grapes are not included. Resveratrol energizes the region of the brain known as the hippocampus that steadies moods and keeps the nervous system calm.
Let me start this by stating I am not sure how well this will work. When I worked in management at a large corporation, they were always having us do what I considered a bit of silliness to improve our work day. We did a thing similar to this that I personally never felt any results from. However, I am posting this in hopes it may be helpful to some.
'Experts' say if your brain shifts into neutral on dreary days and you have trouble concentrating on your work, you should take a break to gaze at an orange object (be sure you have one available in your office). They say the sight of bright, warm hues like orange stimulates the brain's focus-enhancing frontal lobes in as little as 1 minute.
If any of you read this and try it, let me know how it works for you.
Research has shown that exercise is a powerful tool for mental health. Exercise has been shown to improve mood, relieve stress and depression, boost creativity and cognition, and even make therapy more effective, among other benefits. Most of us have known most of the above for quite a while. Now new research suggests physical activity may also help people cut back on drug and alcohol use.
According to Florence Piche, a doctoral candidate in physical activity at the University of Montreal, "adding physical activity to traditional treatments for substance-use disorder seems to lead to better results".
If you are feeling down and need a little mood boost, have a few carbs. Don't go overboard or eat carbs loaded with sugar, we are talking about only 30 grams of carbs. That is all it takes to give a boost to your serotonin levels. Try 4 cups air-popped popcorn, 1/2 cup oatmeal, or half a whole-grain English muffin with just a tablespoon of jam and/or peanut butter. Carbs have gotten a bad rap. Eat good carbs and don't overdo it!
The solution to your "moods", lack of concentration, and fatigue could be as simple as a glass or bottle of water! That's right! According to researchers at the University of Connecticut in Storrs not drinking enough water is one of the biggest culprits. They found that even mild dehydration, the kind where you don't even realize you are thirsty yet, can significantly affect women's moods, concentration, and levels of fatigue. Having a busy day? Don't neglect the water cooler, water bottle, etc.
Here are some facts about bananas of which you may not be aware. Consider these facts:
Chili Peppers are good for the brain and for your mood! You probably never thought of them that way, did you? I know I didn't. I love hot foods, so I eat a lot of foods with peppers. I have always known they were good for helping me fight the inflammation my body has a problem with. But I had never thought of them as helping my mood until I started doing some research on foods and their relationships to the brain, dementia, and mood. (Yes, my late husband suffered from those illnesses; thus, my research.)
Are you aware that high sugar intake and depression go hand in hand? If you battle depression and you crave sweets, try substituting honey for some of the sugar you normally consume. Honey contains traces of B vitamins, folate, iron, manganese, plus 181 different bioactive compounds such as quercetin, caffeic acid, etc which boosts energy production in the brain.
Pumpkin seeds are packed with the amino acid tryptophan. Tryptophan is used by the brain to make serotonin, known as the "happiness chemical." Have the munchies? Nibble on some pumpkin seeds, especially if you have the munches because you are nervous or have the blues. As little as one ounce can make a difference!
We all know tomatoes are good for us and are a food we definitely need as a part of our diets. Here is a reason that might surprise you; tomatoes are a happiness food. Tomatoes are rich in lycopene which helps maintain good mood by preventing the formation of inflammatory compounds that are associated with depression. There are other mood enhancers in tomatoes, too, such as folate, magnesium, iron, vitamin B6. The iron and vitamin B6 are both needed by the brain to produce important mood-regulating neurotransmitters such as serotonin, dopamine, and norepinephrine.
Walnuts are sometimes called the multivitamin designed by nature! If walnuts are not currently a part of your diet, they should be! Consider this list of vitally important nutrients packed into a little walnut:
Or should we say coffee is a happiness beverage? However you look at it, coffee with caffeine causes an increase in dopamine, which is how it boosts confidence, focus, and mood. No wonder some of us are unbearable until we get our morning shot of coffee! And did you know that 1 cup of coffee has more antioxidants than a glass of grape juice or one serving of spinach? Coffee also has 2 phytonutrients - norharman and harman - which function like a class of antidepressants called monoamine oxidase inhibitors. A few cups a day of coffee and people have a decreased risk of brain disorders such as depression and dementia. Coffee has been shown to boost mental ability, focus, and mood. So go ahead and enjoy a couple of cups (unless your doctor has told you otherwise!) but be wary of adding sugar and cream! Learn to enjoy your coffee black!
Continuing on the theme of happiness foods or brain foods, let me say that your mother was right; eat your vegetables, especially the dark leafy ones such as arugula. Dark leafy veggies are among the most nutrient-dense foods we eat. Folate, which helps to protect us from depression, originates in the leaves of plants. It's name even comes from the Latin word folium which means leaf. Greens are also rich in calcium, important because calcium triggers the release of neurotransmitters every time a neuron fires. Greens are also good fiber foods. Many may wonder what fiber has to do with the brain since we always think of it as for the gut. And that is true. Fiber is essential to maintaining a healthy gut and a healthy gut is crucial for the proper absorption of nutrients. Here is a surprising fact; diets low in fiber have been linked to depression and increased risks of suicide! So yes, fiber is a happiness food. These healthy leafy greens also contain another of our happiness nutrients - magnesium.
Continuing on the theme of the last few days, today's post is on butter and it's effect on your happiness. Yes, butter, especially from grass-fed cows, does contribute to your happiness. First and foremost, this is not to say you should start smothering your food in butter; absolutely not! When it comes to food, moderation is always the key! In other words, throw out the artificial margarine and add a little butter to your food on a daily basis because butter is a brain food. Consider:
In spite of the negative press eggs received several years ago, the standard barnyard egg is a nutritional powerhouse! If you wanted to create the perfect brain food, you would find most of what you need in the egg. Here is a list of these "happiness" compounds found in the egg:
