I came across a great quote from one of the Robin Sharma’s books and it inspired me to elaborate even further and discuss importance of food we are eating.
” Excellent nutrition is deeply important in the creation of an extraordinary life. Eating only the best foods available is a gift I give myself. It’s a sign of self-respect. Eating low-grade foods is a terrible thing to do to yourself. My guess is that at a core level, anyone who does this on a regular basis need to love themselves more. When we are young, we sacrifice so much of our health in the pursuit of wealth. And then when we get old and wise, we change our tune-we become willing to sacrifice every bit of our wealth for even one day of good health. But by then its too late. Don’t let that happen to you.”
Price of organic food is a factor, but not the barrier. Being driven by my own example, I will rather spend money on good quality food than on some brand name expensive jeans, shirts etc. If I do not feel good, no matter what I wear will not improve my inner state. Therefore, change your eating habits before it is too late.
Furthermore, millions of chemical reactions are responsible for your brain function and mood.Neurotransmitters like serotonin, GABA, dopamine and norepinephrine constantly change depending on the time of day, on the patterns of your sleep and on your activities.
The balance of these neurotransmitters is delicate and responsible for feelings of happiness, lethargy, and alertness.
Studies show that your dietary choices have the biggest impact on these feelings and the state of your mood. From sugar consumption to caffeine to omega-3 fatty acids, read more below to find out which foods to consume in moderation and which foods to consume regularly for a healthy, balanced mental state.
Omega-3 Fatty Acids
Recent research suggests that 500 mg of omega-3 fatty acid supplementation (EPA and DHA) can help mild to moderate anxiety. Omega-3 fatty acid supplementation helps to prevent natural cognitive decline over time and can be easily consumed as a capsule or a liquid (available from vegan-derived sources as well).
A soluble fibre intake of about 10 grams daily has been shown to help to improve HDL/LDL cholesterol levels, improve blood circulation, balanced blood sugar levels, and a healthy gut flora. Better blood circulation means better nutrient delivery to the brain; a healthy gut flora is essential towards a balanced mood, since 90% of serotonin is made in your gut.
Try incorporating fibrous fruits either fresh or dried, vegetables, oats, buckwheat flakes, cacao nibs, coconut flakes etc.
FOLLOWING SHOULD BE CONSUMED IN MODERATION:
Studies reveal that overconsumption of caffeine (upwards of 400 mg per day) can lead to increased irritability and anxiety due to excess norepinephrine production, the hormone responsible for stress. If you’re a coffee connoisseur, there’s no need to quit cold turkey – simply keep your coffee consumption to 1-2 cups daily or replace it with decaffeinated teas.
Regular alcohol intake (equal to or greater than one drink daily) can affect the levels of serotonin your brain produces, leading to potential feelings of depression and sleep cycle disruption. Additionally, excess alcohol intake can disrupt liver function, resulting in hormonal imbalances and further mood disruption.
Additionally, excess sugar intake can overstimulate dopamine production and result in dopamine resistance. The drastic peaks and lows in blood sugar levels can lead to mood instabilities as a result. Try to replace milk chocolate for dark chocolate.
Sources found at https://chfa.ca/en/blog/how-foods-affect-your-mood/