Food to make you feel better
By: Lori Porter

Step away from the vending machine!  I know its 3 o’clock and you have a craving for chocolate.  Leave that Snickers bar right where it’s at.  That is just a quick boost that will have you craving something else in 30 minutes.

There are SO many other things that you can do to boost your energy and make you feel better.

Foods to Improve Your Mood

You can improve your mood simply by making a few basic changes in your dietary habits. Try to avoid overeating foods that may cause problems, such as sugar, caffeine, cakes and candies, red meats, highly refined products and hydrogenated fats.

If you want to feel better, start by drinking eight or more glasses of water a day and eating at least five servings of fruits and vegetables. And don't skip meals, especially breakfast. Stabilize blood sugar levels by choosing foods that release energy slowly, like whole grains, beans, nuts and legumes.

Give your body and mind a chance to adapt by making changes gradually. At first, you may notice unpleasant side effects, such as headaches or irritability if you stop drinking coffee. Stick to the plan. Your body is adjusting to a positive change.

Here are a few other tips that may help:

• consume omega-3 fats from fish oil, canola oil and walnuts to alleviate depression,
• choose whole grains, beans, brown rice and potatoes for a calming effect
• choose fruits and vegetables, cereals and legumes to protect against depression
• choose low-fat milk and yogurt for a steady energy source
• choose crunchy foods like apples, carrots, and popcorn to increase serotonin levels
• choose grape juice, soy products, prunes, kale for anti-inflammatory effects
• choose monounsaturated and polyunsaturated fats, such as nuts, seeds, olives, olive oil, avocados, to reduce stress.

The Body/Mind Connection

Your body and your mind work together, making good nutrition central to both physical and mental well-being. If you skip meals, for example, and then binge on starchy, sugary, simple carbohydrates, you can expect rising and falling blood sugar levels throughout the day. That can make you irritable, sleepy, and forgetful. Good nutrition alone won’t resolve mood swings or lift a chronic depression, but it’s an easy step to take and it might help. Here are a few tips to consider:

• Drink plenty of water. Every system in the body, including the brain, depends on it for optimal health. Dehydration decreases mental capacity, including short-term memory.
• Don’t skip meals. Unstable blood sugar levels contribute to unstable moods. Skipping breakfast may lead to late-day binging as you’re getting ready for sleep.
• Don't follow extreme low-carbohydrate diets. According to MIT researchers, low-carb diets can have a negative effect on mood and may even be dangerous for people who are battling depression or bipolar disorder.

In addition to eating well, exercise regularly, get a good night’s sleep, and make time in your schedule for recreation and relaxation.

So, when you start to drop just grab a handful of almonds and an apple or a yogurt and a bottle of water.   You will feel better and your skin and body will thank you.

Sources:

WebMD, Food to Balance Your Mood (accessed 1/18/10)