Food can improve your mood – Reproduction
Did you know that the thirteenth is bad humor day? The history, strange as it may be, draws attention to something that usually goes unnoticed or is little known to most people: the relationship between food and our emotions.
According to the nutritionist and consultant at Jasmine Alimentos, Adriana Zanardo, the human body needs many nutrients in order to perform its functions properly, whether in terms of variety or quantity.
“Dietary patterns influence the activity of the intestines and the central nervous system through nutritional compounds such as vitamins, minerals, good fats and bioactive compounds. Therefore, it is important to pay attention to the ingredients consumed.”
Since the body and mind are connected, emotions play an essential role in healthy living. On the other hand, when it is released, the chances of suffering from stress-related symptoms such as irritability, sadness, and frustration increase.
A fast-paced life like ours can lead to not only emotional imbalance, but also physical, which can be easily recognized by muscle pain, for example.
Experts point to a group of factors that can contribute to a good or bad mood, such as the external environment, genetic predisposition, lifestyle, and diet, which is considered one of the most important pillars of a balanced life. know more!
Understanding the relationship between “gut and brain”.
According to scientific studies, A dietary pattern that is higher in saturated fat and sugar, and lower in fiber, can negatively affect the so-called ‘gut microbiome’, which is linked to the brain and affects mood.
Furthermore, according to the nutritionist, there is an axis called the entero-brain, where, depending on the quantity and quality of the diet, different types of substances are produced and released by microorganisms that communicate with the brain, affecting cognitive ability. In humor.
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Therefore, it is correct to consider that the proper functioning of the brain, and thus regulation of mood, partly depends on our daily diet.
“It’s worth noting that excess calories, especially empty calories — found in ultra-processed products that don’t provide nutrients — can harm cognitive ability and neuron functioning,” he explains.
“Similarly, a calorie intake that is well below the recommended level can also be a negative, increasing the risk of health-related nutrient deficiencies.”Adds Adriana Zanardo.
Learn the tips of a nutritionist
The complete and nutrient-rich menu is characterized by a predominance of plant-based foods such as fruits, vegetables and legumes; Whole grains such as oats and quinoa; Legumes such as beans, lentils and chickpeas; And oil seeds such as sesame, sunflower seeds and pumpkin seeds.
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Flax seeds, chia and oil seeds such as cashews and Brazil nuts are foods rich in omega-3, a nutrient that has an anti-inflammatory and antioxidant effect, which contributes to learning processes, memory, mood and feelings of well-being. Scientific studies also highlight that daily consumption of these items can contribute to mental health.
According to data from the World Health Organization (WHO), Brazil is the country with the highest number of people suffering from anxiety, at 9.3% of the population. Therefore, it is extremely important to learn more about the benefits of healthy eating as a means of preventive care for depression, anxiety, attention-deficit hyperactivity disorder (ADHD), Alzheimer’s disease (AD), and other conditions.
- Deficiencies in specific nutrients and vitamins can harm cognitive development and mental health, leading to depression. When the body lacks essential nutrients such as folic acid (vitamin B9), it can have a negative impact on an individual’s ability to learn and remember.
- In contrast, this same ingredient, along with other vitamins, such as B6 and B12, has excellent antioxidant and anti-inflammatory activity, which positively affects brain function.
- Vitamins B6 and B9 are found in dark green vegetables such as broccoli and spinach, whole grains (oats, quinoa), oilseeds (nuts and seeds) and foods of animal origin (eggs, fish). Vitamin E is mainly found in oilseeds (nuts and seeds).
5 practical tips to live with more balance and happiness
- Sleep at least 7 hours a day in a row (think about the quantity and quality of sleep);
- Practice physical activity at least 3 times a week;
- Hydrate yourself well. Calculate 35 ml of water per kilogram to reach the recommended daily amount of water for healthy adults;
- Invest in good personal and social relationships without forgetting to do enjoyable activities such as listening to music, reading a book, or watching a new series;
- Stay connected with nature, even if just for a few minutes. Activities such as sunbathing and walking on the grass are satisfying and beneficial for your health.
source: Jasmine Alimentos (www.jasminealimentos.com)
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