The effects of food on how you feel
There is a lot of information out there about eating the right foods. The problem is that the recommendations from different sources are sometimes not consistent, which can result in a lot of confusion for the consumer. Despite that, one message is certain: the food you eat impacts the health of your body as well as your mind.
There are countless benefits from eating a better diet. The right foods can increase your energy, clear your mind, and make you feel better overall.
It is important to eat at a regular interval throughout the day because food affects your level of glucose. If your glucsoe level is low, you are more lethargic, and you might feel more depressed and irritable. To keep your glucose level in balance, you should eat foods that metabolize slowly, and you should eat at a regular interval. Foods that metabolize at a slow rate include nuts and seeds, wholegrains, rice, oats, and pasta.
- You should always eat breakfast because this meal provides fuel to jumpstart your day.
- For lunch and dinner, rather than eat two big meals, divide those into smaller meals that can be eaten at regular intervals over the course of the day.
- Foods that burn off quickly can make your glucose unstable. So, avoid things that contain a lot of sugar like candy, cookies, and soda. Avoid alcohol as well.
The importance of hydration
Your body needs to stay hydrated at all times. Dehydration leads to poor focus and concentration. It can also put you in a bad mood because you can feel constipated.
- You should drink around six to eight glasses of liquids everyday.
- Water is ideal and economical.
- Other beverages like coffee, tea, and smoothies can also hydrate you, but there might be undesirable effects from the sugar and caffeine levels.
Five servings of vegetables and fruits everyday
Fruits and vegetables are packed with nutrients. They are high in fiber, vitamins and minerals that nourish your body and mind.
To make sure that you get a broad spectrum of nutrients everday, select vegetables and fruits with different colors.
- Your five servings of fruits and vegetables can be fresh, canned or frozen. Dried fruits make a great snack. You can also juice them. A small glass of juice, a small bowl of salad, or a handful of grapes is about one serving.
Watch your digestive health
How your stomach feels can be a reflection on your mood. For example, your digestion can be impaired if you are feeling anxious or stressed. To keep your digestive system in good health, drink plenty of liquids, eat foods high in fiber, and get lots of exercise.
Foods that promote good digestion include whole grains, vegetables and fruits, legumes, yogurt, and foods that are probiotics.
You need protein
Amino acids are the building blocks of your brain chemicals that control your mood and thinking. Amino acids are found in protein. Protein can also keep your appetitie satisfied for a longer period of time. Good sources of protein include dairy products, lean meats, poultry, fish, beans and lentils, nuts and seeds, and soy products.
Not all fats are unhealthy. Healthy fats, like omega-3 and omega-6, are essential for healthy brain functions and should be part of a balanced diet.
You can find healthy fats in dairy products, nuts and seeds (particulary almonds, walnuts, pumpkin and sunflower seeds) poultry, oily fish, olive oil and avocados. There are even healthy avocado restaurants.
When you shop for groceries, check the ingredients to make sure they do not include any partially hydrogenated oils or trans fats. These are often found in processed snack foods. These are unhealthy fats that have negatives effects on your physical and mental health, so they should be avoided.