8/6/2019 4 Ways Your Eating Habits Can Make You Happier
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4 Ways Your Eating Habits Can Make You Happier
Many people seeking help for mental health issues look first to
chemical intervention in the form of a medication.There is another
chemical intervention which you can utilize yourself - your diet.
Having a healthy diet is crucialwhen trying to fight for your
mental health, especially where mood disorders are concerned. How
can dietarychanges affect depression, anxiety and mood swings?
Good mental health is about maintaining balance, in your
thoughts, in your actions and especially in youremotions. When
addressing nutrition for mental health it is important to
understand how food nourishes andfuels your body as well as the
part it plays in providing your body with necessary nutrients for
maintaining thatbalance that it is important for peace of mind.
1. Complex Carbohydrates
Carbohydrates are the body's preferred source of energy. Your
body will burn carbohydrates first before turningto protein or
fats. A lack of energy sources in the body will result in the body
shutting down and altering activitylevels. People who are
chronically tired often feel sad and hopeless as a result. To keep
your emotions on an
even keel it is important to have a slow steady stream of
carbohydrates broken down and made available in thebloodstream for
energy.
People struggling with depression and/or mood swings often rely
heavily on simple carbohydrates (sugars)rather than complex
carbohydrates (starches). Simple carbohydrates (candies, table
sugar, honey, sodas, fruitsmilk products) break down quickly in the
bloodstream and hit it with a bang that provides immediate energy.
Thiis why they are preferred by people with depression. However,
what goes up must come down, usually with thesame speed and
intensity. The surge of energy is followed by a crash when the
sugar is quickly burned up. Thicrash exacerbates depression,
fatigue, impaired concentration and memory and irritability.
However, all simplecarbohydrates are not equal. There is a
difference between the simplest carbohydrates like table sugar,
sodasand candies which are referred to as "empty calories" because
they provide so much glucose, an easily brokendown form of sugar,
and no nutritional value. Compare these with fruits and milk
products whose sugars(fructose and galactose respectively) are
somewhat harder to break down, enter the bloodstream a bit more
gradually and have a somewhat milder crash and provide
significant nutrition such as vitamin C and calcium. Ifyou are
craving something sweet have an apple or orange rather than a candy
bar.
Complex carbohydrates (whole grains, starchy vegetables and
beans) are even harder for the body tometabolize and provide and
slow, constant stream of fuel for the body's energy demands. This
avoids the peaksand crashes of the simple carbohydrates. Whole
grains also provide lots of B vitamins which calm and stabilizethe
mood and help your body metabolize carbohydrates for increased
energy.
2. Proteins
It is important to eat high quality proteins like chicken, fish,
turkey, soy, dairy products and beans. (I am a very
big fan of beans. They are usually high in protein, low in fat
and high in fiber.) Proteins are made of aminoacids. Your body uses
amino acids to make neurotransmitters in the brain. These chemicals
(like serotonin,norepinephrine, dopamine and GABA) are the
chemicals which antidepressants and anxiolytics
(anti-anxietymedications) seek to increase to improve your mood and
calm you. Chicken and turkey are also high intryptophan, which the
body also uses to make serotonin, one of the primary
neurotransmitters for lifting andcalming the mood. Running short on
these neurotransmitters results in depression, irritability,
difficulty thinkingand remembering, insomnia, fatigue and anxiety.
Having sufficient stores of these neurotransmitters available tothe
brain helps it regulate emotions and thinking. Providing your body
with the necessary ingredients tomanufacture these
neurotransmitters is vital for improving your mental health and
keeping things in balance.
