The age old adage ?you are what you eat? sums up how your body and mind are affected by the nutrients you consume (or lack of nutrients). Certain foods cause a physiological switch in our behavior due to the way they affect the neurotransmitters in the brain. Serotonin, dopamine and norepinephrine are specific neurotransmitters that affect your mood and, in turn, your waistline. Serotonin is a chemical that promotes a calm, relaxed well-being, whereas dopamine and norepinephrine enhance alertness, action, excitement, and mental acuity. Certain foods are instrumental in deciding how much of the neurotransmitters are produced. It is a good idea to understand how macronutrients (fats, carbohydrates, and proteins) and micronutrients (vitamins and minerals) are metabolized and used by the body. This will help you get a grip on food cravings and help keep your blood sugar level stable throughout the day.
So here?s a question for you?do you know what foods will enhance your brain power, keep you in a positive mood, and make you overall more motivated and productive throughout your day? A new field of pioneering nutrition research from the Massachusetts Institute of Technology focuses on the study of food and mood. They have confirmed there is a direct correlation between what and when we eat that corresponds with our weight loss, weight gain, and even quality of life. It is no surprise that sugar and starch found in carbohydrates boost serotonin levels in the brain which make you feel more relaxed and calm. That?s why we tend to reach for baked goods, chocolate, donuts, ice cream, and candy when stressed. Let?s look closer to understand more about why certain foods affect us differently and how to get a handle on intense food cravings.
Carbohydrates
- Increases serotonin levels making you feel calm and relaxed.
- Influences concentration and helps to combat depression.
- Low serotonin levels increase food cravings and appetite.
- Complex carbohydrates should replace refined, processed carbohydrates in the form of whole grains, vegetables, fruit, fiber cereals, whole grain rice, and sweet potatoes.
Fat
- Too little fat in your diet can make you feel moody and less focused.
- Adequate quantities of fat increases endorphins and helps you feel satiated. Choose monounsaturated fats such as olive oil, almonds and avocados into your meals. Monounsaturated fats also promote a healthy heart.
- Omega-3 fatty acids found in salmon, lobster, shrimp, walnuts, and olive oil help to reduce depression.
- Low fat diets can increase depression and potential risk of metabolic syndrome. To avoid spikes and drops in blood sugar try to keep your blood sugar levels at bay by eating vegetables, whole grains, oats, low fat yogurt and nuts which are lower glycemic foods.
Protein
- Protein increases your energy, alertness and helps you stay full for longer periods of time.
- Protein contains an amino acid called tyrosine which increases dopamine, norepinephrine and epinephrine levels. Tyrosine is responsible for affecting alertness and excitement. Low levels of tyrosine contribute to anxiety.
- Decent sources of protein include eggs, low fat cheese, 1% or skim milk, tofu, lean meats, fish, legumes and turkey trigger the release of endorphins that increase the release of dopamine.
Caffeine
- Consumed in moderation it increases alertness and concentration, and may improve performance, especially athletic performance.
- Consumed in large quantities or too often throughout the day may increase anxiety, cravings, depression, emotion instability, insomnia, and mood swings. It is very tough to stop consuming because of withdrawal effects.
Vitamin B6, Vitamin C, Folic Acid (otherwise known as Folate) and Zinc
- These micronutrients support the production of tryptophan which creates serotonin and can be found in meat, fish and beans.
- Mood related disorders such as depression can lead to lower levels of folic acid and selenium.
- Good sources for folic acid include oranges, turkey, asparagus, beets, soybeans, and green leafy vegetables.
- Selenium keeps mood swings, anxiety and depression at bay. Good sources of selenium include whole grains, tomatoes, eggs, broccoli, tuna, and sunflower seeds.
Now let?s look at chocolate and why some of us crave it so much?
Chocolate is 50% fat and 50% sugar and releases an endorphin called phenylethylamine. Chocolate has the perfect combination of cream and sugar which stimulates and soothes simultaneously. Serotonin and endorphin levels are increased when chocolate is consumed. This helps to explain why it is typically the first food we think about when we are stressed or when women are going through their menstrual cycle. If you must reach for chocolate, make sure you get the most of every calorie with dark chocolate that is 70% cocoa. Read the ingredients of your chocolate bar and make sure the first ingredient is cocoa and not sugar. Dark chocolate has flavanols which improves blood flow by reducing the amount of cholesterol found in blood vessels. Plus, dark chocolate tends to satisfy your need for sweets faster than milk chocolate and is another source for monounsaturated fat.
By choosing certain foods that feed into the health of your well-being rather than the growth of your jean size you promote a healthy mind and body. There may be certain foods you may have an abstract obsession with when stress, boredom and anxiety pop up. Remember that if you don?t want to consume processed, nutrient-deficient foods that will make you feel guilty in an hour you don?t have to eat them. ?You are what you eat.? If you eat healthy and make sensible food choices you will lead a long, healthy and independent life.
Source: http://thegravitycenter.com/fitness/how-foods-affect-your-mind-and-body/
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