I almost took the first shot with courage. The breakfast buffet at our hotel in Iceland was full of extraordinary delicacies, including smoked fish, homemade bread, and the finest butter. And at the front of the line, there were large bottles of cod liver oil neatly lined up. shot glass. I knocked one back, assuming a casual “when in Reykjavik” attitude. The taste was just as unpleasant as I expected. I've been drinking it every morning since then. As strange as it may sound, I've come to believe that drinking an ounce of something that smells like cat food every day somehow makes me happy.
We know that what we eat affects our bodies, but the relationship between food and our minds is often overlooked. And as someone who is already sleep-deprived and prone to anxiety attacks, heading into the darkest and most depressing season of the year, refueling for better posture is worth a try. I thought. The evidence is encouraging. ”According to research, A diet rich in omega-3 fatty acids may help reduce the incidence of depression.” Alyssa Pacheco, registered dietitian. “Salmon, sardines, herring, chia seeds, flaxseed, and walnuts are good sources of omega-3 fatty acids,” says Pacheco. And cod liver oil is a time-honored staple of Scandinavian culture that deserves a comeback here.
What are omega-3s?Favored by celebrities I'm a Gwyneth Paltrow fanbut their obvious anti-inflammatory, Properties that boost serotonin is still being debated. A study conducted in the UK in 2020 found that “Omega-3 intake is Depression and anxiety cannot be preventedHowever, in a 2018 JAMA review, fatty acids Helps reduce existing symptoms.
Other foods also seem to give off the Impatong vibe in different ways.
“Research shows that probiotics can: Small but significant impact on improving depression rates“In recent years, exciting new research has been published showing just how important a healthy gut microbiome is,” says Pacheco. Ideally, we want to strive to have a diverse gut microbiome, a variety of beneficial bacteria within our digestive tract. Fermented foods like Greek yogurt, kefir, kimchi, sauerkraut, kombucha, and tempeh also provide your body with these beneficial gut bacteria. ”
Of course, there are healthy staples like fish and yogurt, but… Are you okay, I'm glad that my favorite luxury also has the effect of boosting my mood. “Dark chocolate stimulates the production of endorphins, which are brain chemicals that produce feelings of pleasure,” says medical director Paul Didon. true self-healing. “It also contains phenylethylamine, which has mood-enhancing properties.”
Just as food can lift your mood, it can also lower your mood. As a relatively new field, nutritional psychiatry It opens up exploration into how diet and nutrition play a role in mental health. That connection is especially strong during the comfort food season. As my colleague Michael La Corte recently reported, a study in Frontiers in Nutrition and Nutrients found that subjects who ate a high-fat, high-carb croissant in the morning compared to a control group. It was found that there are “significant differences in the way the body recovers from stress.'' The study authors recommend “nibbling on fruits and vegetables instead,” which is clearly a tall order on days when you feel like climbing into a tray of eggplant pulp.
“During the cold season, people often crave carbohydrates and can overindulge in comfort foods,” notes Dr. Didon. “While this may provide temporary relief, it can cause mood swings as blood sugar levels spike and plummet. Fruits, vegetables, lean protein, A balanced diet rich in whole grains can help stabilize your mood.'' He also recommends consuming complex carbohydrates. “Foods like pumpkin seeds, apples, chickpeas,
Strawberries and oatmeal are complex carbohydrates that can increase the production of serotonin, often referred to as the feel-good hormone. ”
But it's not just what you eat that matters, but also how often and how much you eat. I'm definitely a hungry person, so I know that when my blood sugar levels drop, my outlook on life becomes bleak. Eating plenty of regular meals and keeping a granola bar or two in your bag for emergencies will help you stay on better footing no matter what the day throws at you.
Cod liver oil, which is rich in omega-3, is a spoonful I take every day. Vitamin A and Vitamin D to boost your mood, definitely an acquired taste.But my body seems to be This will improve the absorption of nutrients It's more convenient than capsule form, and you don't have to guess your way through the jumble of pills in your local vitamin aisle.
Alyssa Pacheco says, “While supplements may help, food is always the best option to incorporate healthy fat sources into your diet.Food sources of omega-3 fatty acids include protein, fiber, vitamins, It also contains other beneficial nutrients, such as minerals.'' Similarly, she says, “While probiotic supplements have shown promise as part of a treatment approach for depression, it is important to support gut health through food.'' It's also a good idea to optimize.”
Now, I wish I could say that I just threw a few chia seeds at my problems and all my depression and anxiety magically disappeared. Hahahaha, no. But by adding more probiotics and omega-3s to your diet, limiting your caffeine and alcohol intake, getting more exercise, getting outside in nature, prioritizing sleep, and checking in with friends. Combined with what I do, it really made a difference in just a few weeks. . I still like French fries and red wine, and always will, but I can't ignore the subtle changes in my mental state these days. It turns out that just like the Tin Man, I too needed a little oil to relax myself.
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