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Diet and mood swings: foods to avoid

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Introduction

At the table, as is known, we not only contribute to satisfying the palate and taste, but also to physical and psychological well-being. Several studies have highlighted how there are some foods that could favor and increase it the bad mood. There is also talk of sudden mood swings that are objectively harmful to general health.

Subjects suffering from depression or prone to negative moods, sadness, anxiety, may find in food is a form of consolation, however not at all beneficial. In fact, there is a tendency to increase the quantities and not pay attention to the quality of the foods consumed.

The recommendations, in general, are to always observe a healthy and varied diet, as well as one suited to one's lifestyle. It is also important to consider which foods can be good for your mood, thus avoiding particularly refined and fat-rich foods, as well as fried foods and excess sugar, caffeine and alcoholic drinks which can encourage sudden mood swings.

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Bad mood: foods to avoid

Diet and bad mood

The first category of foods which, perhaps surprisingly, exacerbate mood swings and promote depressive and negative states after an initial moment of excitement, are sugars. In reality, a piece of dark chocolate is beneficial and increases endorphins, but overindulging in packaged foods, sweets rich in refined sugar such as industrial snacks and cakes, could cause the opposite effect.

To consider are glycemic peaks, e.g changes in glucose levels in the blood which would favor bad mood and even depression. In the same way, foods in which Tyramine is present, an amine derived from the amino acid tyrosine, present in sausages and red meat, should be considered.

Also the high intake of glutamate – another amino acid that acts as an exciting neurotransmitter, as well as a food additive used as a flavor enhancer present, for example in sauces and stock cubes – can cause alteration and worsening of mood,

Mood-boosting foods

There are foods which, unlike those listed so far, help to counteract the phases in which one is down and to promote a good mood. They are:

  • Banana: the content of group B vitamins, mineral salts (especially potassium), probiotics and tryptophan, help relieve stress;
  • Dark chocolate: contains prebiotics, antioxidants and tryptophan, and stimulates the release of hormones connected to emotion (endorphins, phenylethylamine, serotonin). natural anti depressant;
  • Lentils: contain folic acid and magnesium, and gamma-aminobutyric acid (which reduces anxiety);
  • Blueberries: rich in antioxidants and vitamins;
  • Nights: contain vitamin E, folate, magnesium, melatonin and omega 3), reduce emotional tension and are natural neuroprotectors;
  • Sweet potato: increases levels of dehydroepiandrosterone and serotonin, the good mood hormones.
  • Tomatoes: vitamins, phosphorus and potassium, are accompanied by lycopene, a true antidepressant;
  • Spinach: vitamin C and magnesium, promote the production of serotonin and dopamine, the good mood hormones
  • Yogurt it is rich in probiotics which stimulate the production of positive hormones.

Ideal nutrition

The ideal diet is always represented by Mediterranean diet, which includes the regular consumption of vegetables, dried fruit, extra virgin olive oil, fish, legumes and foods rich in antioxidants. Prefer foods containing good quantities of omega 3. The consumption of sweets should be limited, as should packaged snacks and carbonated drinks.

Nutrition and depression: correlations

There is therefore a correlation between diet and bad mood, but also depressive states. First of all the low-calorie diets they constitute an important risk factor for the onset of depression, especially following the intake of anorectic drugs; this leads to negative effects on emotions and behavior.

Excessive consumption of coffee and alcohol Furthermore, in the diet it can have a negative impact on depression, as it is prone to abuse. Coffee, it should be underlined, has a psychostimulant action and its repercussions on the nervous system (therefore on depression) are evident.

The consumption of coffee is not prohibited, but you should not exceed 2-3 cups per day, and never in the evening hours. Likewise, due to the nerve agent, excessive quantities of alcoholic beverages should not be consumed, as they have a disinhibiting action which has negative effects on the emotional state of the depressed subject.

Here is what the decalogue on nutrition provides.

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