Ad:

You are what you eat, or how diet affects wellbeing

Zofia Matuszczyk

You can read this text in 4 min.

You are what you eat, or how diet affects wellbeing

fotolia.com

Fruit and avocados

You are what you eat. This is a phrase we hear very often during campaigns promoting a healthy lifestyle. After all, how our diet is translates into how we feel. We will feel unwell after eating fast food, whereas when we choose to eat a high-quality meal, our mood improves. Where does this come from and how can we change our eating habits for the better? You will find the answers later in this article.

Ad:

How does food affect our mood?

What is responsible for thinking, coordinating vital functions such as breathing, digestion or movement and, finally, our mood? The answer is simple - the brain. In order to function properly, it needs a constant supply of energy, which is extracted through various processes from the food we eat. It is therefore no surprise that its quality and composition directly affects us and, in particular, our mood. Eating a lot of refined products, for example, devastates the brain. Studies show a correlation between this type of diet and brain dysfunction.

Diet and depression

An important neurotransmitter, which is responsible not only for our mood, but also appetite or sleep regulation, is serotonin. Around 95% of it is produced in our digestive tract, which also contains hundreds of millions of nerve cells. This makes this part of our body not only responsible for digestion, but also influences our emotions. This is why certain diets, such as the Mediterranean diet, can be helpful in treating depression! Studies have shown that for people on the Mediterranean and Japanese diets, there is a 25%-35% lower risk of depression compared to those on a typical 'Western' diet .

So what can you do to improve your diet and therefore improve your wellbeing?

Eat regular meals

One of the most repeated phrases by nutritionists. Eating regularly is incredibly important for our diet and wellbeing. The whole point is blood sugar levels - the moment they drop below normal, we feel sad, tired and irritable. So it is better to avoid such situations and eat regularly. Don't forget your breakfast! It's also worth choosing foods that release energy slowly, such as pasta, whole-grain bread, nuts and cereals, as these are the ones that will help us keep our blood sugar levels steady the most.

Drink enough water

"Be sure to drink 8 glasses of water a day, especially in hot weather" - a thing very often recommended by psychiatrists. Water allows us to concentrate better and think more clearly and prevents constipation

Eat fresh fruit

Another magic number - 5. In this case, 5 portions of fruit a day. This amount is the most suitable for us. It is best to eat fresh fruit and vegetables or choose frozen fruit without added sugar and flavour enhancers. Why? The answer is very simple. Fresh fruit and vegetables contain important vitamins, minerals and fibre, which have a positive effect on our physical and mental health. It is best to eat a variety of such treats throughout the day - this will ensure that we get the whole range of valuable nutrients!

Brain, Diet, Mood, Wellbeing

Healthy habits, diet, photo: panthermedia

Eat enough protein

Proteins are incredibly important for our body and especially for the proper functioning of the brain. They ensure that our thoughts and feelings are properly regulated, plus we feel full for longer. Protein can be found in meat, but also in beans, peas and lentils. If we choose meat, remember to limit the consumption of red and processed meat such as bacon or ham - it is not very good for our body. Additionally, fish can be a great part of our diet, preferably eaten twice a week.

#STRONA#

Monitor your caffeine intake

A morning without coffee means not being able to function? Not a very good sign. Caffeine addiction is one of the most common addictions in the world. Although caffeine has a positive effect initially - it gives us a so-called energy kick - it has a negative effect later on. In addition, this substance can disrupt our sleep cycle. So let's remember that too much is not enough - even with coffee.

Eat healthy fats

Fats are a very important part of our diet. Their function is to provide us with energy, which of course correlates with our mood. However, we can divide them into two categories - healthy, or unsaturated , and harmful, or saturated. In many cases, the unsaturated ones can be found in plants. This means that it is worth choosing olive oil, avocado, sunflower oil and nuts. Avoid products whose labels indicate that they contain trans fats. We should also remember that each type of fat contains a lot of calories and that we should therefore consume adequate, relatively small amounts.

Convince yourself of pickles!

A healthy gut is - as you have already found out - a very important factor in determining our well-being. Kefir, yoghurt, pickles and sauerkraut can help us brilliantly in keeping our intestines healthy.