Everything you eat affects your body; however, what you eat affects your mood as well. According to psychologist David Benton, whose research was published in the "Public Health Nutrition" journal, vitamin deficiencies are one of the main culprits for depression and other mood disorders. Benton says a dietary deficiency of nutrients will start to affect your emotions before any physical signs are seen, such as fatigue, nausea or hair loss. By eating healthy, you will be less likely to feel depressed, hostile or anxious.
BRIGHTER MOOD
Eating too much fast food, processed foods or fatty foods may negatively affect your mood. "Depression is the second leading cause of illness and disability, especially among young adults worldwide," says Dr. Kathi J. Kemper. One aspect of Kemper's research, published in the "Pediatric Clinics of North America" journal in 2007, focused on nutritional therapies to promote healthy moods. If you are not eating nutrient-rich foods most of the time, your brain cannot produce substances required to maintain a healthy mood. For good mental health, Kemper recommends eating foods high in omega-3 fatty acids, vitamin B-6, folate, vitamin C, calcium, vitamin D, tryptophan and zinc. Nutrient deficiencies may be caused by poor or inadequate diet, medications, food allergies and illnesses. If you believe you are not getting enough of these nutrients in your diet, talk to a dietitian. If you may be at risk for a deficiency, talk to your healthcare provider about taking a dietary supplement.
LESS IRRITABILITY
Feelings of hostility and irritability may be triggered by smoking tobacco, consuming alcohol, being overweight, a lack of physical activity and other factors. Omega-3 fatty acids can regulate substances in your brain that can protect you from feeling hostile, aggressive or irritable. According to researcher C. Iribarren and colleagues in the "European Journal of Clinical Nutrition" in 2004, evidence shows that a diet rich in fish or omega fatty acids has the potential to ameliorate feelings of hostility and other agitated feelings.
LESS ANXIETY
Vegetarians rely on plant-based foods. Vegetarian diets exclude fish, which is a major source of omega fatty acids, and meat and poultry, which are major sources of vitamin B-6 and tryptophan. Some vegetarians also eliminate eggs and dairy products, which are major sources of vitamin D and calcium. In April 2007, researcher Surinder Baines studied the emotional well-being of vegetarians, semi-vegetarians and non-vegetarians. Her findings were published in the journal "Public Health Nutrition." Results showed that vegetarians and semi-vegetarians had more mental health problems, such as depression and feelings of anxiety, than non-vegetarians. Such findings strongly indicate that a diet deficient in vital nutrients -- nutrients that regulate critical areas of the brain that involve emotion -- may impair your mood and increase anxiety.
REFERENCES
- PubMed.gov: The effects of nutrients on mood
- PubMed Central: CAM Therapies to Promote Healthy Moods
- European Journal of Clinical Nutrition: Dietary intake of n-3, n-6 fatty acids and fish: Relationship with hostility in young adultsFthe CARDIA study
- Public Health Nutrition: How does the health and well-being of young Australian vegetarian and semi-vegetarian women compare with non-vegetarians?
ไม่มีความคิดเห็น:
แสดงความคิดเห็น