How to build a food plan to regain a good mood
INTRO
It is a few days that I have been exploring the various benefits, or bad effects of the food on the human body, and there is a curious effect I discovered I think could be nice to share with you here.
As all of you know already, the food is the fuel of the human body, but it could influence, and be used, not just to provide the energy we need to live our daily life, but it could influence the mood as well, and this is the part that fascinated me the most during my short research.
MAIN "INGREDIENTS"
Food can make us happier. This is confirmed by the science that has studied the reaction produced by food stimuli on the production of serotonin, the hormone of happiness.
Just to keep it super simpler, the mechanisms that condition the state of mind are regulated by some neurotransmitters, the chemical components that act as mediators in the body's responses to various reactions. Serotonin is a neurotransmitter which among its functions also performs that of regulating the mood.
To increase the levels of serotonin in our body, it is necessary to introduce tryptophan, an essential amino acid found in some common foods, with the diet.
This tryptophan, to be assimilated by the nervous system and transformed into serotonin, must necessarily combine with carbohydrates, iron and B vitamins, since only in this way is it synthesized by the body.
GOOD FOODS FOR GOOD MOOD
There is a wide variety of foods that are high in tryptophan that help regulate mood. The main ones include:
- Dark chocolate : it is the "comfort food" par excellence as it is rich in tryptophan but also antioxidants and theobromine, with a stimulating effect on mood; the pleasant bitter cocoa aroma also stimulates endorphins and increases serotonin levels.
- Milk : dairy products, yogurt and cheeses of all kinds not only contain tryptophan but also help the production of melatonin, the hormone that promotes relaxation and rest.
- Meat : consuming poultry, but also red meat, can help regulate the mood with positive effects on the increase of tryptophan in the brain.
- Legumes : chickpeas, lentils, beans and above all soy are among the foods richest in tryptophan ever, to be included regularly in the diet.
- Fish : salmon, mackerel and in general all oily fish are excellent foods that help maintain correct levels of tryptophan as well as being an essential source of Omega3.
- Eggs : they are undoubtedly one of the foods that contain the most beneficial components for our body, but be careful because the highest concentration of tryptophan is found in the yolk.
- Vegetables : green leafy ones, such as broccoli and spinach, are particularly indicated, because they have a high content of vitamins and mineral salts that influence emotional states and cognitive functions.
- Fruit : All fruit helps increase tryptophan. To be preferred are bananas, dates, kiwis and orange and red fruits which act against free radicals with a boost of vitality.
- Whole grains: they cannot be missing in the diet of those who want to increase the percentage of tryptophan in the body. Preferred are oats, wheat and brown rice;
- Nuts and oil seeds : almonds, hazelnuts and pumpkin seeds are rich in vitamin B1, folic acid and zinc, useful for raising the mood and fighting depressive states.
FOOD ALONE IS NOT ENOUGH
To find a good mood, in addition to following a balanced diet, it is good that the right food is accompanied by some healthy habits with positive effects on mood.
- Preparing meals : taking the time to take care of the quality of the ingredients and to prepare dishes that are pleasing to the palate certainly stimulates good humor and creativity. Even better if the meals are accompanied by a nice platter with bright colors, served on a well-laid table.
- Practicing regular physical activity: in fact, the habit of training the body (even without excessive effort) affects the production of serotonin and endorphin, and helps to counter apathy and depression, keeping the body healthy.
- Managing emotions : maintaining an emotional balance allows you to have a perspective with which to face life oriented towards psychophysical well-being. In addition, some yoga or meditation sessions may be recommended, excellent support for raising serotonin levels and giving a feeling of overall peace.
Food is very important. I didn't do any sport. I just changed mt diet and I lost 5 kg