1.Foods Rich in Mood-Impacting Nutrients
Nutrients such as zinc, magnesium, omega-3 fatty acids, vitamin D, and Vitamin B12 are vital for better mental health. These nutrients are needed to help combat psychosis, depression, and anxiety. These compounds are also required to facilitate enough production of serotonin, one of the hormones known to promote good mental health, and mood. Vegans may however not be able to get the recommended daily allowance of these mood-boosting nutrients. Supplementing your diet plan with foods rich in these nutrients would be a wise idea. That said, consider having:
- Green leafy vegetables, seeds, nuts, avocados, bananas, and dark chocolate – these are rich in magnesium.
- Oysters, beans, lamb and nuts are rich sources of zinc
- Chia seeds and fatty fish – high in omega 3s
- Liver red meat, dairy, fish, and eggs – high in Vitamin B12
- Egg yolk and wild fatty fish – good sources of Vitamin D
Of course sometimes eating healthy isn’t quite enough, if you feel that you wold benefit from therapy to help your mental health contact the Clarity Clinic.
- Take Care of Your Gut
According to research, a healthy gut translates to better mental health. Among other reasons, it’s in the gut where serotonin is produced. That said, ensuring your gut is in the best condition possible by ensuring there’s a balance of gut flora, is recommended improved overall health.
Some of the diet plans that many Americans follow today contain saturated fats and very high in sugar. Too much sugar and saturated fats spell disaster to your gut health. These sugars lead to an overgrowth of harmful bacteria – a factor that contributes to lethargy, reduced cognitive functioning, skin conditions, depressed immune system, and anxiety among other conditions. Taking proper care of your gut by including whole foods in your diet plan, and especially probiotic foods do help prevent most of these conditions. For this reason, consider having probiotic supplements, as well as sauerkraut, yogurt, and kimchi every day for improved gut health.
3.Avoid Substances/Foods That Affect Your Mood
Some of the drinks and foods we eat contain unknown substances that alter our moods. Good examples of these include MSG, alcohol, and caffeine. While consuming these in moderation may not have any effect on your health and mood, too much of the same is a different story.
Too much caffeine, for example, can mess up your hormone causing anxiety and depression. Alcohol is no doubt a depressant. MSG is known to cause sleep disturbances and anxiety. Cutting down on your intake of soda, coffee, and MSG could, therefore, help clear your head and probably boost your mood.
4.Ensure You Have Stable Blood Sugar
Research shows that unstable blood sugar levels can be the reason you have had mood swings. One of the best ways to ensure stable blood sugar levels is by having a balanced diet and avoiding foods that cause a spike in blood sugar levels. Don’t wait until you are starving to have the next meal. Mitigating blood sugar crashes and spikes could help you, and your partner, be a lot happier. That said, be honest when taking the cleansing juice or if you wish to fast.
5.Limit Your Intake of Processed Foods
Processed foods are unusually high in omega 6 fatty acids. High large amounts, omega 6 fats can lead to mood disturbances and inflammation. Any non-perishable and packaged foods should, therefore, be treated with care if concerned about your mental health.
Omega 6 was once perceived as an essential compound for good health. As it turns out, omega 3s are the real deal and highly recommended for various reasons. Omega 6’s are only needed in small amounts while omega 3’s are unrestricted. The American diet plan however contains tons of omega 6 and very little omega 3. This could be the reason why many suffer from omega 3 deficiencies. If looking for a treat, consider going for chia pudding or can of salmon and avoid the muffin. Muffins are only appealing to the eye, not your mental health.
Processed foods contain preservatives and other compounds that might trigger allergies and food intolerances. Most of these are high in processed carbs that cause a spike in blood sugar levels, hence mood swings.