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How Food Chemicals Define your Mood


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Remember how you felt the last time you ate a bunch of chocolates? Have you experienced a craving for sweets when you feel depressed?
We do crave for certain food items in certain situations. And if you have noticed, apart from giving us energy to do work, food does improve our mood and change our emotions. The reason is the chemicals food releases in body triggers neurotransmitters (brain chemicals) there by affecting your emotions. True this effect is temporary. Yet knowing the kind of food you should eat at the time of emotional disturbance might just make a difference.
1.      Eat protein for increased alertness: During that phase of the day when you try hard to concentrate and yet fail, pick up some wonderful sources of protein. Protein rich food has amino acid that release tryptophan. This creates the neurotransmitter called serotonin that is responsible for that feeling of contentment. This brain chemical helps you dispel ill feelings and concentrate better. Pick up food like beans, peas, lean beef, cheese, fish like tuna, turkey, milk and poultry items.
2.      Prevent or reduce depression with Omega-3 fatty acids: Human brain is 80% fat. So the role of Omega-3 fatty acids is to optimize brain function. This boosts serotonin level that helps prevent depressive thoughts and improves cognition, memory and mental health. In fact, deficiency of this nutrient threatens neurological function, mood regulation and hormone production. The biggest sources of fatty acid are Walnuts and seafood like Salmon and sardines.
3.      Take Vitamin B and Omega 3 to relieve anxiety:
Neurotransmitters associated with anxiety are serotonin, gamma- aminobutyric acid (GABA), dopamine, epinephrine. Cortisol, a stress hormone, is also responsible for anxiety disorders and panic attacks. Vitamin B (folic acid and B12) supplements combat the problem of anxiety. The food items include beef, pork, chicken, leafy greens, legumes, oranges and other citrus fruits. Rice, nuts and eggs also contain loads of these nutrients.

 Stuff in Dark Chocolate to trigger “feel good “ hormones:
Indulging in pure dark chocolate bar is the best idea for a mood boost that can last up to a few hours. Studies show that Dark chocolate releases anandamide , a kind of neurotransmitter. This suppresses the feeling of pain and depression. Plus, chocolate produces compounds that prolong the “good” feeling. The chemical anandmide is so named after the Sanskrit word meaning “bliss”.
5.      Replenish H2O and minerals in your body to reduce fatigue:
Water and essential electrolytes help fight stress hormones and fatigue.  Drinking a glass of milk, eating citreous fruits like watermelon, lemon juice, eggs release minerals like magnesium and potassium in the body. This helps combat fatigue to a large extent. One might say that simple sugar in candy bars, soft drinks and cookies provide a quick boost but show adverse effects later.

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6.      Caffeine for that instant stimulation:
We all love coffee and we know how it boosts our energy levels. What coffee actually does to our brain is suppressing the chemical known as adenosine. Caffeine contained in coffee reduces the level of adenosine temporarily leading to stimulation of brain chemicals like dopamine and glutamate. These give you energy and mental alertness. With this serotonin is also released making your mood happier.
7.      Take extra carbohydrates for good sleep:
Including good amount of carbohydrates in your dinner puts you to a very good sleep. Research suggest that carbs trigger tryptophan and serotonin that relaxes the brain and induces sleep. Taking carbs dinner around three hours before bedtime is beneficial.  
8.      Grab fruits to restore the minerals and electrolytes:
Banana is a good source of magnesium and B vitamins including B6. These compounds sooth the nervous system and infuse a positive mood. Lemon juice, apple, oranges replenish the mineral reserves of your body. 

What you should avoid?
Many artificial sweeteners and ordinary sugar influence brain chemicals adversely. They suppress the activity of a crucial growth hormone known as BDNF. The level of BDNF is critically low in depression and schizophrenia patients. In fact, a main ingredient called aspartame present in artificial sweeteners can result in triggering symptoms of panic attacks and depression.
Excess intake of Fructose hampers the signaling process of brain ad cause resistance to insulin and leptin. Gluten, preservatives and artificial colors create irritation.
      
         Although most of these mood changes resulting from food are  temporary, there can be noticed considerable changes when you take your diet carefully. The neurotransmitter Serotonin is dependent on the chemical reactions taking place in the gastric area. Although, a brain chemical, 90% of it is produced in the digestive tract. That is the reason why one experiences gastric problems during stress and depression.

So the next time you have to decide about food, take into account your brain also, not just your body.
           


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