There has been numerous information available about food, and their
effects on mood. Whatever your opinion about it, there has been various
research into this. Latest research has shown that eating well can help
to prevent anxiety, headaches, indigestion and cravings for sugary food.There are six groups of foods that can affect our mood. These are:
Fats
Sugar
Fruit and vegetables
Carbohydrates
Caffeine
Comfort foods
Fats
These groups of food are very important for our diets, as it can help to provide security to our important organs including the heart. Eating the wrong fats can lead to weight gain and poor mental health. It is very important to consume fats with added benefits for example omega 3 and 6 fatty acids. These can be found in all kinds of fish, apart from tinned tuna. Try to have all kinds of fish including salmon, pilchards, mackerel and sardines. Nuts and seeds also contain essential fatty acids, this is great especially for people who are vegetarians or vegans.
Sugar
Sugar causes a rapid increase in blood sugar levels. White sugar contains 10% vitamins and minerals. This is the reason that high sugar foods should be consumed sparingly, as it can also affect energy levels, poor concentration and weight gain. High amounts of sugar can give the roller coaster effect in our blood. Therefore we can feel high one minute, and then very low the next minute. This can lead to an addiction to consume more sugar. It is advised to replace sugar with fruit, diluting fruit juice in water, and reduce foods with added sugar. Sugar can come in a variety of forms, including white, brown, malt, glucose, honey, and syrup.
Fruit and vegetables
Eating plenty of fruit and vegetables provides a wide variety of vitamins and minerals. At least five portions are recommended. This can include tinned, dried, frozen, fresh and juiced. The following would make 1 portion of fruit.
Handful of strawberries
A banana, apple
Slice of melon
Handful of raisins
Handful of carrots, sweetcorn, peas
Fruit and vegetables do not give the roller coaster effect in our bloodstream. It can help to keep the blood sugars stable. This is also with the added benefit of providing fiber, so it can aid to support bowel movement as well.
Carbohydrates
Carbohydrates is heavily criticized by media but carbohydrates are very important as it provides brain power. These can be found in bread, cereals, and potatoes. Glucose helps to concentrate properly, and to stay focused. To ensure that the glucose stays constant in the bloodstream, it is important to eat regularly and to consume breakfast. If there is lack of glucose in the bloodstream this could make us feel weak, tired and lethargic. Following restrictive diets that limits our carbohydrate intake can have an effect on glucose levels as well. Examples of foods containing carbohydrates are oats, rye, malt loaf and low sugar cereal bars.
Caffeine
Caffeine is a stimulant drug that can implore alertness. Students often drink caffeine stimulant drinks to help them to concentrate during their studies. These can be found in coffee, tea, energy drinks and popular soft drinks. Various research and studies have showed that too much caffeine could cause headaches and mood swings. It is advised to reduce the amount of caffeine and to swap them for decaffeinated versions, or opt for diluted fruit drinks, or water instead.
Comfort eating
Comfort eating is when food is consumed during periods other than hunger. There are many factors that could cause comfort eating. This can include boredom, loneliness, bereavement and the environment. It is important to recognize that comfort eating and to try and to tackle the problem. One of the important things is talking to somebody about it. As the saying goes a problem shared is a problem halved. Another way is to find an activity that would cause a distraction towards food. Reading a book is a good example of distraction away from food. Keeping active is another example; which can also help to reduce obesity related diseases.
Overall in order to feel good and to look well is to adopt healthy eating, consuming plenty of good fats, fruit and vegetables, and to reduce foods high in sugar, saturated fat and salt.
Bio: I'm Francesca Uhegbu, I am a qualified nutritionist for the past 5 years, supporting people with all aspects of healthy eating, including weight loss.
My website is www.livelongrocks.co.uk or my blog on www.livelongrocks.blogspot.com
Francesca is our new Guest Adviser on all things health and nutrition! If there's any questions you need answered concerning your health and nutrition email [email protected] with your question. Francesca will then answer your question in a post on the blog.
