Feeling edgy? Upset? Angry? Or perhaps you are simply feeling “bleh”. You may be surprised to know that what you are eating and\or snacking on could be bringing on these feelings.
Everydayhealth.com offers us some suggestions to regulate blood sugar levels and chemicals in the brain to keep feelings of mild depression and mood swings at bay.
• Eating regularly is a key factor in boosting mood. Anyone who skips a meal realizes that after a while they start to get edgy. It’s most likely because their blood sugar is dipping. Never let yourself get too hungry and you’ll avoid mood swings. Ideally, you should eat something healthy every four to five hours to keep your blood sugar stable. Healthy snack choices include a handful of almonds, carrot and celery sticks, or ready-to-eat whole grain cereals.
• The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens.
• Being deficient in vitamin D can also negatively impact your mood. This is because vitamin D helps your brain produce mood-boosting chemicals. The best food sources of vitamin D are fortified dairy products — be sure to choose no-fat or low-fat milk, cheese, and yogurt. If you are lactose intolerant, sunlight is a good source of vitamin D.
• Enjoyed in moderation, dark chocolate can fit into a mood-boosting, healthy diet. Recent studies have shown that dark chocolate lifts mood by increasing serotonin in the brain and helps your immune system.
• The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body.
