In nature, there are a huge number of herbal products that can be an excellent base for correcting the nervous and emotional state. How can I improve my mood with nutrition? Herbal products are stress relievers.
Are you familiar with depression? Now we will change it to a joyful, positive one! And the right diet will help us in this, because food can affect our mood.
Our good mood and feeling of happiness depends on our hormone levels. They are produced not only in the brain, but also in the intestines. Microbes in the gut produce neurotransmitters, such as serotonin and dopamine, which regulate our mood and emotions.
You will see that the best products for depression are readily available products.
(1) – “A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. When you eat is also important. Don’t skip meals. Doing so may result in drops in blood sugar that cause you to feel jittery, which may worsen underlying anxiety.”
What should be included in an anti-stress diet? How can I improve my mood with nutrition? Herbal products are stress relievers.
The diet should be balanced and healthy, rich in vitamins C, B, D, Folic acid, omega-3, magnesium, zinc (seafood, fatty fish – salmon, tuna, nuts, dried fruits, seeds, legumes, kiwi, citrus fruits, celery, spinach, eggs, poultry meat, vegetables, fruits).
You can’t overstress with simple carbohydrates, chips, fast food, carbonated drinks, coffee! It is better to eat fruits, berries, whole grains, fiber–rich foods, raw carrots, celery, pistachios.
Therefore, it is good to include dishes with chia and flax seeds, walnuts, and kelp in your menu from plant sources.
Pumpkin
Pumpkin, if properly stored, is available almost all year round. It contains a wide range of B vitamins, essential for the nervous system. Pumpkin is rich in essential minerals for adequate cortisol production – magnesium and potassium. It also contains iron, copper and zinc, trace elements that are extremely important for the prevention and correction of anemia, which takes up a lot of resources from the body.
Pumpkin is also a good source of non-starchy fiber, necessary for the growth and reproduction of normal intestinal microflora. And the optimal microbiome composition provides us with important metabolites, amino acids, vitamins, neurotransmitters (in particular, 60% of serotonin is produced by enterocytes – intestinal cells) and other substances, without which a stable neuro-emotional state is impossible.
It is important to focus on a healthy plant-based diet with a minimum amount of ready-made industrial products that cause the growth of pathogenic microflora. It is perfectly provided by pumpkin seeds. Pumpkin seeds are a great way to boost your levels of tryptophan, an essential amino acid that helps produce serotonin.
Nettles
To maintain a stable nervous and emotional state, it is important to include wild plants in your diet as a rich source of vitamins and various phytonutrients. In particular, this applies to nettles. It increases physical performance and resistance to stress (including acute ones), has a tonic, restorative effect, and stimulates restorative processes. As a food plant, nettle is successfully used in cooking along with other wild plants. In the summer season – fresh, in the winter – frozen. For better preservation of useful properties, it is advisable not to subject wild plants to severe heat treatment.
Sources of B vitamins. How can I improve my mood with nutrition? Herbal products are stress relievers.
Under stress, it is always necessary to pay attention to the sufficiency of B vitamins. They improve mood, nourish brain cells, help to cope with stress, stabilize the nervous system, reduce fatigue, irritability, drowsiness, increase efficiency and concentration. Soy asparagus, avocado, and seasonal persimmons are good sources of these vitamins.
Soy asparagus
This product is not asparagus in the classical sense, but the result of processing soybeans. To obtain high–quality asparagus, beans must be soaked for a long time, until their size increases 1.5-2 times. After that, they are thoroughly ground to form a homogeneous mass. This mass is compressed and the liquid part, namely soy milk, is separated. When boiling, foams, the protein part of the liquid, form on the surface of soy milk.
The foams are collected and dried for 1-2 weeks. The dried product is soy asparagus. Soy asparagus is rich in micro- and macronutrients such as B vitamins, vitamins D, E, iron, potassium and calcium. Soy asparagus also contains substances such as lecithin and choline. Lecithin is involved in cell regeneration and normalization of the nervous system and brain, while choline increases cell resistance to harmful factors.
Avocados are rich in magnesium, Omega-3 fatty acids, B vitamins, and potassium. These substances contribute to the health of brain cells and neural activity. High potassium content can be very useful for people with certain heart diseases and have a positive effect on the nervous system.
(1) – “Foods rich in B vitamins, such as avocado and almonds
These “feel good” foods spur the release of neurotransmitters such as serotonin and dopamine. They are a safe and easy first step in managing anxiety.”
Persimmon contains phenolic compounds, tannins, which have neuroprotective properties. Dried fruit parts have antioxidant potential, which helps to reduce oxidative stress in the central nervous system, as well as to prevent and treat diabetes and hypercholesterolemia.
Sources of magnesium. How can I improve my mood with nutrition? Herbal products are stress relievers.
An essential component of an anti-stress diet is almonds, which also contain a high content of B vitamins, as well as magnesium to regulate cortisol levels and well-being. Before use, soaked nuts are peeled and made into milk, sauces, vegetable cheeses, etc. To enrich the diet with magnesium, spinach is also worth paying attention to. In addition, special mineral waters enriched with it can be used in courses 20-30 minutes before meals in a slightly warmed form.
Be sure to take walnuts with you for a snack at work and put them in the box for the child. They will leave you indifferent when new and new work tasks arise. These nuts are rich in Omega-3 fatty acids, magnesium, and vitamin E, substances that are excellent at fighting stress and depression. They also stimulate the production of melatonin, which is essential for good sleep.
Spinach, arugula, kale, and other leafy greens contain potassium, calcium, magnesium, iron, folic acid, and vitamin C. These nutrients regulate the levels of a hormone produced during stress, cortisol. They also promote the production of serotonin and dopamine. Folic acid, found in leafy greens, is important for healthy digestion and cardiovascular health. In addition, the greens fight toxins, nourish the intestines and produce enzymes.
(1) -“Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains”.
Rosemary
Of the spices, it is best to pay attention to rosemary, which is a powerful antioxidant. It improves cerebral and cardiac circulation, mood and sleep, has a neuroprotective effect, increases long-term memory, eliminates vascular spasms, which are often the causes of headaches, tones, reduces irritability, and the production of stress hormones by the adrenal glands. You can infuse water on it, add it to compotes or other dishes.
Oregano spice has strong therapeutic properties, contains caffeic and rosemary acids, as well as quercetin, which effectively combat a bad mood.
Chickpeas, lentils and quinoa
The real superfood is lentils. Firstly, it is easily digested (nevertheless, it requires proper preparation). Secondly, it contains iron, magnesium, folic acid (B9) and protein. It is perfect for soups, side dishes and salads.
Chickpeas
It contains magnesium and potassium, which accelerates the transmission of messages between brain cells. Chickpeas relax blood vessels, which increases the supply of blood and oxygen to the brain.
If you have a free evening, prepare homemade hummus for work and eat it for lunch with carrots and celery (this pair also has the best effect on mental activity).
Quinoa contains magnesium, iron, B vitamins, and a full set of essential amino acids. This grain crop will cheer you up perfectly.
Berries. How can I improve my mood with nutrition? Herbal products are stress relievers.
Blueberries
Blueberries are a natural antidepressant that has a delicious taste. It is full of antioxidants that protect the body from free radicals that damage cells. By introducing blueberries into your diet, you will normalize cholesterol levels, prevent heart disease, and even improve cognitive brain function. Finally, the berry contains vitamin C, which is useful for reducing the negative effects of stress.
Kalina
It has a restorative and soothing effect on the nervous system. It is used in the practice of phytotherapy for asthenic conditions, depression, chronic stress, nervous system exhaustion, insomnia. Due to the combination of soothing and pronounced antispasmodic properties, it perfectly helps with headaches and migraines. You can make compotes, infusions, and fruit drinks with it.
Rosehip
Rosehip fruits contain vitamins of group B, PP, K, E, provitamin, A, sugars, pectins, tannins and trace elements (potassium, sodium, calcium, magnesium, phosphorus, iron, manganese, chromium).
Decoctions of rosehip can be used in winter to strengthen the immune system, prevent and treat vitamin deficiency. Rosehip tincture has tonic, restorative, anti-inflammatory, regenerating and hematopoietic properties. It improves metabolism, stimulates the gastrointestinal tract and the genitourinary system. It has beneficial effects on the lungs, cardiovascular and central nervous systems.
(1) – “Should antioxidants be included in your anti-anxiety diet?
Anxiety is thought to be correlated with a lowered total antioxidant state. It stands to reason, therefore, that enhancing your diet with foods rich in antioxidants may help ease the symptoms of anxiety disorders.
Beans: Dried small red, Pinto, black, red kidney
Fruits: Apples (Gala, Granny Smith, Red Delicious), prunes, sweet cherries, plums, black plums
Berries: Blackberries, strawberries, cranberries, raspberries, blueberries
Nuts: Walnuts, pecans
Vegetables: Artichokes, kale, spinach, beets, broccoli
Spices with both antioxidant and anti-anxiety properties include turmeric (containing the active ingredient curcumin) and ginger.”
A competent plant-based diet has a wide variety and opportunities for building a foundation in the correction of a psychoemotional state. Nevertheless, for a more stable result, it is better to provide an integrated approach: competent physical activity, breathing practices and relaxing procedures, dietary supplements and herbs, individually selected by a specialist.
(1) – Harvard Medical School; Nutritional strategies to ease anxiety; By Uma Naidoo, MD, Contributor; Editorial Advisory Board Member, Harvard Health Publishing; August 28, 2019. https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441
