More evidence that food affects mood
Can what you eat improve your mood? A lot of research is being done on it. And it is becoming increasingly clear that the food on your plate not only does something for your body, but also for your brain. To what extent it can really improve your mood, that complete picture is not yet clear, it is not yet clear how it works exactly. In the meantime, make the most of it and follow these tips.
1. Skip the fast sugar
Do you think a handful of liquorice, a cake or a glass of soft drink would make you happy? That’s right. Sugar boosts your mood. Unfortunately, that effect is short-lived. After half an hour you actually need something with sugar again to feel good. A bad mood quickly turns into a candy fest. And that in turn is detrimental to your weight (and therefore probably also to your mood). There is also a danger that it will become a habit; whenever you feel bad to eat something. Sure, it’s okay to treat yourself to a treat every now and then, but not to comfort yourself.
Constantly having too much sugar has a negative effect on your brain. Research shows that people who constantly consume too much sugar are more likely to experience depression. The cure? Replace sugar with products that also provide energy, but more slowly. This way you are less bothered by peaks and troughs in the sugar level in your blood. Examples include nuts and dried fruit, dairy, fresh fruit, whole wheat bread and vegetables.
2. Load your plate full of vegetables
Your gut is very important to how you feel. Really and truly! Just think how many people have problems with their bowels just before something exciting is about to happen. Or how about the butterflies in your stomach feeling when you are in love. There is a relationship between your gut and your brain and it has become increasingly clear in recent years. Our gut is surrounded by an extensive nervous system. This nervous system is so extensive that it is sometimes called the second brain. It regulates everything in your body and transmits signals to your brain and vice versa. The bacteria in your gut (your gut microbiota) play a major role in keeping that second brain healthy.
If your gut microbiota is varied in composition, it is positive for the nervous system around your gut and therefore ensures good communication with your brain. Your job: feed the bacteria in your gut. Among other things, by eating fiber rich. Fiber is excellent food for the bacteria in your gut. Vegetables in particular are packed with fiber that feeds your bacteria. So fill your plate!
3. Put sauerkraut on the menu
To give the bacteria in your intestines an extra helping hand, you can make sure that you have extra beneficial lactic acid bacteria in your diet. Because those bacteria make your gut very happy. And the more favorable the bacterial composition in your gut, the more favorable that is probably for your brain. These lactic acid bacteria are found in foods that are created by fermentation. Like sauerkraut. But yogurt, kefir and buttermilk also contain lactic acid bacteria.
4. Tap an egg more often
Eggs are one of the few foods that contain vitamin D. This all-rounder among vitamins is not only important for strong bones and your muscles. It is also indispensable for the mood. In the summer, your body makes its own vitamin D in the skin, under the influence of sunlight. But in the winter that hardly works, because the sun lacks power and because you hardly go outside (uncovered) then. Fortunately, it is also found in food, in animal products such as eggs. But also in fatty fish and meat.
5. Enjoy coffee (in moderation)
A cup of coffee can really make you happy. This is due to the caffeine in the coffee. It stimulates the brain. Because the caffeine in coffee helps to promote alertness and attentiveness, it can improve performance at work, for example. Just like your mood. The effect occurs with 1-2 cups. More caffeine has no effect. It is also not recommended to consume too much caffeine because if you regularly consume too much caffeine, it can actually have the opposite effect on your mood. Too much caffeine can cause restlessness, anxiety, irritability, headaches, tremors, dizziness, ringing in the ears and palpitations. Caffeine can also make it difficult to fall asleep. And what is too much? That limit is different for everyone.
6. Choose mackerel
Those who eat a lot of fish have a lower risk of depression. This is evident from various studies. The beneficial effects are attributed to the special omega-3 fats (DHA) found in fish. These fats contribute to good brain function. They are mainly found in oily fish. Think of sardines, salmon and herring, but especially mackerel. Because that fish contains the most of all fish species.
7. Nibble Nuts
Nuts, especially walnuts, are perfect food for your brain. Not only do they contain a lot of fiber, which is beneficial for your intestines, but also the right kind of fats and lots of minerals. Nuts are full of unsaturated fats, including the super healthy omega-3 fats (see point 6). Walnuts contain the most of all nuts.
Bonus tip: Look for the green
Go green. Not only on your plate but also in your environment. Nature has a beneficial effect on your mood and has a stress-reducing effect.
