With so much we can’t control in life, it’s good to know that we can influence our happiness and mental wellness with what we eat. Several studies have shown dietary factors can affect mood, both for better and for worse. To help boost your mood, feel happier and less stressed, eat more of these:
- Fruits and veggies-Research shows on days people ate more vegetables and fruits, they had better mental wellness compared to days they ate less and that happiness carries over to the next day, even if they didn’t eat as well. Other studies have linked colorful fruits and veggies to positive mood states and the more you eat, the better you feel.
- Omega-3s- These are a group of fats that include EPA and DHA from seafood and ALA from certain plant foods, including walnuts, chia seeds and flaxseeds. The fats help reduce inflammation in the brain and research shows eating them may be beneficial for mental health. A study of 26-thousand people finds that people who eat a serving of walnuts a day have more optimism than those who don’t eat nuts. And an analysis of 31 studies finds eating fish may help prevent depressive disorders, so eating seafood twice a week is recommended.
- Drink more water- In one study, people who aren’t big water drinkers upped their intake and felt “significant mood improvements,” while those who were forced to cut back on water felt less calm and more negative moods.
- Pay attention to magnesium intake- Low levels of magnesium are associated with anxiety, nervousness, irritability and sleep disorders and studies suggest up to 70% of us might not be getting enough. Focus on eating more leafy greens, whole grains, lentils and nuts and seeds to up your intake.
On the flip side, some things we eat are connected to increased stress, depression and anxiety. Limiting these can help you avoid that:
- Added sugar- No more than 25 grams a day for women, 36 grams for men.
- Alcohol- Moderation means one drink a day for women and it doesn’t mean you can save them up to have a few at once.
- Caffeine- It can make you jittery and interfere with sleep, which can make you feel lousy.
- Red meat-Studies tie high intakes to an increased risk of mood disorders, so stick to two servings a week.
Source:Today