Your mood depends on the food you eat

As school and fall events pick up and schedules become hectic, the stress of a full plate of activities combined with the longer hours of darkness outside may be lowering your mood and raising your anxiety. But did you know that making healthy eating a priority during this fast-paced season can help combat the anxiety and low moods that often accompany fall? Lean proteins, fiber, omega-3 fatty acids, B vitamins, zinc and magnesium are necessary for battling stress and improving your emotional well-being. Each of these nutrients have been found to support the positive chemicals and health of your brain.

Your Mood and Junk Food

Don’t let the busy schedule convince you to slip into stress eating or making the drive-thru a regular practice. Fast food, full of refined sugars, saturated fat, and nearly devoid of fruits and vegetables, does more than just affect your overall health. It also affects your mental health. Junk foods, including heavily processed, fried, and artificial foods, negatively impact the brain and emotions. You might feel better, as the refined, processed foods reach the brain quickly. However, just as quickly, your mood will most likely slip. Refined sugars and processed foods often lead to imbalanced emotions. Those cravings for salty, fatty foods are likely to cause greater anxiety and low spirits.

Research on the effects of your diet is growing, and a diet full of junk food or processed, refined food has multiple connections to poor mental health. Eating unhealthy foods often leads to inflammation and gut health issues, which are both tied to mood and mental health. The Vagus nerve connects the gut and the brain. An imbalance in the gut can send signals to the brain that also overset its healthy patterns. Over time, an unhealthy diet means you will lack key nutrients for proper brain .

Foods that Promote a Good Mood and Emotional Health

On the other hand, several studies show that people, young and old, who eat more fish, fruits, and vegetables are happier, more emotionally stable, and experience less stress and anxiety. Recent research has also demonstrated that antioxidants, such as B vitamins, vitamin C and D, magnesium, and zinc — all found in many plant-based foods — can lead to a happier, calmer state of mind. These nutrients are crucial for proper brain function, and some are linked to positive mood chemicals in the brain.

A 2017 study published in PLoS One Journal, studied the effect that eating more fruits and vegetables had on the moods and emotional health of 171 young adults. In this study, participants who ate more fruits and vegetables felt more motivation, vitality, and a greater sense of flourishing. Other studies have found decreases in anxiety and feelings of depression when adults changed their diets to include more fruits, vegetables, lean proteins, and whole grains. One study simply recommended that participants eat a rainbow of fruits and vegetables. This straightforward change in diets led to lower stress. In fact, many studies concluded that recommending a diet rich in certain foods more successfully improved mental health than zeroing in on particular vitamins or food components. Overall, omega-3 fatty acids, fibrous carbohydrates, and vitamin rich foods were most helpful.

Stopping the Cycle of Stress, Cravings, and Your Low Mood

You may find yourself overwhelmingly drawn to unhealthy foods when you’re stressed. Your brain and body may seem to be screaming that French fries will make everything better. This is often a sign that your body’s response to stress is out of balance. Stress can cue your body to seek the immediate gratifications found in simple carbohydrates and sugar. This can make it difficult to keep a healthy diet, even if you were in a good routine of healthy eating. Don’t give up! Keep nutritious snacks on hand, like nuts, apples, or your favorite berry. You can satisfy your urge to stress snack, fight off the anxiety through your food choices, and avoid the emotional roller coaster processed foods can bring.

The Mediterranean Diet, a Diet to Lift Your Spirits

If you are ready to make some changes and improve your emotional well-being through food, consider the Mediterranean diet. Almost every study that examined the positive effects of food on frame of mind saw that mood boost by following the Mediterranean diet or one very similar to it. It’s well-balanced, with a distribution of fruits and vegetables, whole grains, fish, poultry, and lean meats. The Mediterranean diet focuses on fruits and vegetables, and limits added sugars and processed carbohydrates. Fruits and vegetables are the most consistent link between improved mental health and food. Both the Mayo Clinic and Johns Hopkins Medicine offer easy ways to make the switch to a Mediterranean diet.

Pitfalls to Avoid

If you feel overwhelmed and this seems like too drastic a change to your diet, focus on avoiding the two most common mood-lowering food groups: added sugars and refined, processed grains. These food groups often are the biggest culprits for both short term and long term rises in stress, anxiety, and depression. They often lead to a vicious circle of feeling down, eating unhealthily, and feeling down because of your bad food choices. Sugary drinks, pastries, and refined grains won’t bring you the comfort and stress relief that your cravings promise.

Your Mood and the Fall Season

As the nights lengthen, and the days grow shorter, one other vitamin is crucial for improving your mental health: vitamin D. Sunshine is your best source for vitamin D. Fall and winter are often times when your body runs low on this essential vitamin. Low vitamin D levels mean you will also have low levels of certain chemicals that regulate your emotions. Your low mood and increased anxiety may be partially due to low levels of vitamin D. This fall, be sure to add vitamin D rich foods to your diet, such as milk, eggs, and salmon.

Fatty, fried foods and sugary foods do more than affect your heart and weight. They also affect your mood. So instead of grabbing a bag of chips when you’re stressed and overwhelmed, choose fruits, vegetables, or nuts. These foods are rich in vitamins and nutrients – B vitamins, magnesium, and zinc among others – that give your mood a boost.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769512/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8453603/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9363314/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5291486/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9363314/?report=reader

https://www.michiganmedicine.org/health-lab/how-boost-your-mood-food

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

https://www.hopkinsmedicine.org/health/wellness-and-prevention/take-your-diet-to-the-mediterranean

https://alternativemedicine.com/conditions/gut-health/microbiome/mood-by-microbe-the-lifelong-influence-of-the-gut-brain-axis/

https://alternativemedicine.com/conditions/brain-health/mental-health/top-foods-to-boost-mental-health-2/

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Frequently Asked Questions

What does holistic mean?

Holistic means whole-based. Holistic is a way to look at the whole picture instead of just one aspect. This can be difficult because we have become accustomed to seeing things in their entirety.

We tend to think in terms of black and white. There are many shades of grey.

So, when working on a project, try to see everything from different angles. Consider it from every side.

You should try to see it all as one. How do its various elements interact with each other?

If you do find a problem, try to figure out why. Don’t forget about the effects of any change that you make.

Who uses alternative medicine instead of traditional medicine?

Alternative medicine is available for many reasons.

They would prefer to avoid any surgery or harmful drugs.
They believe natural remedies work best.
They prefer noninvasive treatments.
They want to spend less money.
They feel more secure using natural products
They desire greater control over their healthcare decisions.
They want to be responsible for their health.
They seek a more healthy environment.
They desire less stress in their life.
They want more freedom when it comes to choosing their doctors or their healthcare plans.
They want their kids to get a better education.
They want healthy food and good nutrition for their family.
They seek safe, effective medicines.

What are the 5 Alternative Medical Systems?

Ayurveda acupuncture and homeopathy are the five alternative medical systems.

To stimulate the flow and energy of qi (energy), Acupuncture uses fine needles that are inserted into specific points in the body.

Ayurvedic medicine is an ancient system for health care that balances the three major humors, water, fire, and air. It includes diet, exercise and herbal remedies. Massage is also included.

Homeopathic Medicine derives its name from the Greek homoios which means similarity and pathos which denotes disease. Homeopaths believe all diseases are caused by natural causes, but not always symptoms. Homeopaths prescribe tiny amounts of substances to cause symptoms that are similar to those experienced by patients when they are ill.

Energy Healing is also known for Reiki, EFT Rolfing Therapeutic Touch, Rolfing and Rolfing. This therapy is based in the belief we all have a connection to a universal life force called Ki. Feeling well is possible when the Ki flows freely through you. Energy healers use touch, intention, and touch to restore harmony between our physical and emotional, as well as spiritual selves.

Aromatherapy uses essential oils extracted from plants for therapeutic purposes. Aromatherapists believe scents have the ability to affect mood and behavior. Lavender is the most popular essential oil used for aromatherapy.

Complementary and Alternative Healthcare: Does it Have Evidence?

Although evidence for complementary and other medicine is still being developed, there are many benefits to these treatments. They may have tried conventional treatments but found them ineffective, or they may want to try an alternative therapy because they believe it offers benefits over conventional care. Alternatively, they might seek complementary and alternative medicines as part of a holistic approach to health. It is important for patients to verify that any alternative or complementary medicines they are using have been supported by scientific research. Ask your doctor or pharmacist if you are unsure if a treatment is effective. It could save you money and time in the long run.

What is Alternative Medicine and How Does It Work?

This approach to healing focuses on prevention and not treatment. It encourages people become educated consumers who are actively involved in improving their overall health and well-being.

Alternative medicine refers to any system of diagnosis and treatment that does not employ allopathic (conventional) medical practices.

Which types of treatment are not considered part of holistic medicine?

Holistic medicine focuses on the whole person as a healing approach, rather than just the symptoms. It promotes health and prevents disease.

Holistic medicine uses natural remedies, such as herbs, homeopathy and acupuncture, instead of surgery and drugs.

Holistic medicine is a lifestyle change that includes exercise, diet, yoga, meditation, breathing exercises and massage.

Holistic medicine is often called integrative medicine because it integrates all aspects of a patient’s physical, mental, emotional, social, and spiritual needs into one comprehensive care plan.

Holistic medicine emphasizes early detection and prevention of disease, and promotes healthy lifestyles.

Holistic doctors believe there is no single cause of any condition. They look at the whole picture and consider genetic, environmental, lifestyle, and personal factors.

Holistic practitioners focus more on the mind, emotions, and spirit than on the body alone.

Holistic physicians work closely with their patients to determine what will best meet their individual needs.

Statistics

These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)
In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)

External Links

How To

What type of products are used for holistic medicine?

These products can be described as natural, but not necessarily organic. They might have been grown using natural pesticides as well as fertilizers. However, they were also processed in less dangerous ways to human health. Some herbs can cause allergic reactions and may need to have different preparations depending on the individual. Herbs sold at health food stores are more standardized than those sold at grocery stores. These herbicides and/or fungicides are often higher in the latter.

Most herbal supplements are made from dried herbs. People prefer to buy them in liquid form as they are cheaper. This doesn’t necessarily mean they are safer. Liquid herbs can lose nutrients during processing. It is not possible to guarantee the product’s original potency. Most herbal supplements are not subject to quality control before they are sold.

Herbs and spices are generally added to foods after cooking. These spices can be found in sauces, condiments, dressings, soup mixes, marinades, and salad dressings.

Supplements are usually taken orally (by chewing). Most vitamins and minerals come in tablet form. Some vitamins and minerals are also available in capsules.

Homeopathic remedies are highly concentrated substances made from plants, animals, minerals, or synthetics. They are meant to stimulate the body’s healing mechanisms. They are homeopathic, but do not function like regular medications. They work on the body’s immune systems to restore balance and promote wellbeing. Homeopathic remedies are safe and nontoxic. They are used extensively in Europe, Canada and Australia, New Zealand as well as South America, Asia, Africa and the Middle East.

Acupuncture is the practice of inserting fine needles along specific meridians in your body. This is based on traditional Chinese medical theories that energy channels are the pathways through which life force flows. Blockages in these channels can lead to illness, according to the theory. By stimulating certain points along the meridian lines with fine needles, energy flow is believed to be restored, and the body returns to normal functioning.

Chiropractors manipulate the spine to correct misalignments of the bones. This technique was developed in 1895 by Daniel David Palmer, an American doctor. He claimed he could diagnose ailments and cure diseases through manipulating the vertebrae. His methods included spinal adjustments, muscle tests and percussion.

Chiropractic has become very popular over the past few years. Many people believe that chiropractic is better than traditional medicine to relieve back pain.

Massage therapy can be described as rubbing, tapping, tapping, or stroking muscle, joints, and other parts of the body. Massage is a great way to relax tight muscles and reduce tension. The massage therapists may use deep tissue, sports and reflexology, myofascial releases, trigger point therapy, or other techniques.

Reflexology uses pressure to be applied to specific areas in the feet and hands by using thumb pads, fingers, or toes. Reflexologists believe that this technique stimulates the body’s natural ability heal.

Aromatherapy uses essential oils derived from plants to relieve stress, improve wellbeing, and increase mood. Aromatherapy is also beneficial because essential oils can have a positive effect on health conditions, such as headache relief and arthritis treatment. There are many forms of aromatherapy.

Craniosacral Therapist uses gentle touch and pressure to alleviate discomfort and pain. Cranial is the skull. Sacrum in Latin refers to “sac”, and Cranial Sacral Therapy combines both. The therapist applies light pressure on various areas of the patient’s head, neck, shoulders, arms and legs while moving her/his hand across the body.

Cupping therapy uses cups placed on the skin to produce suction and draw out toxins. Cupping is often combined with acupuncture or moxibustion (burning herbs) and may be used for detoxification.

Dietary supplements are oral or topical products that contain vitamins, minerals, herbal extracts, amino acids, enzymes, probiotics, antioxidants, and fatty acids. Dietary Supplements Health and Education Act of 1992 regulates dietary supplements. A dietary supplement must meet two criteria to be sold legally. First, the product must be a “dietary ingredient” which means it contains more that one percent of a vitamin mineral, herb or other botanical on the Food and Drug Administration’s Generally Recognized As Safe List. It must adhere to Good Manufacturing Practices. This means it was properly manufactured.

Electrotherapy uses electric currents to stimulate muscles and nerves. The most common form of electrotherapy is transcutaneous electric nerve stimulation (TENS). Low-level electrical pulses can be delivered to the skin by TENS devices. These pulses stimulate brain receptors that block pain signaling. There are also electromagnetic therapy options such as magnetic field therapy, interferential current therapy, and ultrasound therapy.

Energy healing is based upon the belief that all people have inherent healing abilities. Our thoughts, feelings and intentions can also affect our physical health. Modern energy healers accept that there are many layers of energy in and around them, even though energy healing has been practiced for centuries. One layer is called emotional energy. One layer is called emotional energy. Another layer is mental energy. Others include physical, spiritual, chakras, vital, life force, prana, kundalini, biofield, aura, and quantum fields. These energies may be connected to the entire universe, according to some. Some people claim they can heal others with the power of their mind. The scientific evidence for energy medicine is still limited.

Energy psychology is the study of how emotions can affect physiological functions. Because it is less about past events than on helping clients change their behavior, energy psychology can sometimes be considered an alternative to psychotherapy. Energy psychology does not require any specific theoretical framework but draws from many disciplines, including cognitive behavioral therapy, transactional analysis, interpersonal psychoanalysis, attachment theory, and developmental psychology.

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