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In Today's Issue
- Fact: Poor Sleep Increases The Risk of Death/ Disease
- 10 Foods To Improve Your Mood
- 3 critical reasons you have cellulite...
10 Foods To Improve Your Mood
Dear Reader,
When it comes to what we eat, turns out that beyond the flavor and feel in your mouth, there are brain chemicals that impact the pleasure you get from eating. In fact, they get started before you pick up a fork or open a wrapper, your brain sends out dopamine in anticipation of enjoying good food. That anticipation of course, makes anything you eat more pleasurable.
Here are 10 foods that are naturally loaded with compounds shown to help improve your mood.
1. Clams
have lots of vitamin B12 (low levels lead to depression) needed to make dopamine and serotonin. Even canned clams do the trick, as do other B12 rich foods like trout, salmon, beef, chicken, dairy and fortified cereals.
2. Walnuts/Flax are a combo that's packed with alpha linolenic acid (ALA for short). Women who had the most ALA in their diet were less apt to be depressed. Low levels of ALA are linked to inflammation, and this to depression. Reduced ALA is also associated with lower levels of the chemical dopamine and serotonin, both tied to mood.
3. Coffee in the range of 2 to 3 cups a day has been shown to be linked to a 15% lower risk of depression, drinking as much as 5 cups/day brought up the reduction in risk to 20%. The caffeine in coffee works to up do9pamine and serotonin transmission in only 30 minutes.
4. Radishes offer a pleasing, healthy crunch that is also thought to stimulate the release of both dopamine and norepinephrine.
5. Oysters are a rich natural source of zinc, a substance shown to be effective in lifting depressed mood. Lower zinc levels have also been associated with anxiety.
6. Pomegranate has been shown in research to lower blood pressure as well as ease anxiety and depression in a study where subjects drank a glass a day for a two-week period.
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10 Foods To Improve Your Mood Continued...
7. Yogurt/Kefir offer cultured dairy products that help the natural population
of probiotic organisms that live in your digestive tract. Since your digestive
system and brain communicate regularly (via that vagus nerve) the increase in
good bacteria sends a positive message to the brain.
8. Shiitake Mushrooms are loaded with selenium and magnesium, two substances that appear to have a positive, uplifting effect on mood.
9. Chocolate, the darker the better, has plenty of polyphenols that boost mood and offer a dose of calm and contentment according to research from 2013.
10. Apricots are loaded with B6, which has been shown to cut depression in those over 65. They also have antioxidants, beta-carotene, lutein and zeaxanthin, which in higher levels is linked to improvements in mood.
If you, or someone in your life is struggling with the mood disorder we call depression, know that this is a physical disorder, not a character flaw or sign of weakness. It is not something you can "just get over" when you wish. This condition changes the way you feel, how you think and act. You can have trouble handling everyday activities, and you might even feel as if life is not worth living. The good news, the thing to hang onto is that depression can be treated - most people who take
this step feel so much better. You can too.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
Original article:
http://www.prevention.com/food/food-remedies/foods-proven-boost-mood-and-happiness?cid=socMB_20140729_28630226
Mayo Clinic info on depression:
http://www.mayoclinic.org/diseases-conditions/depression/basics/definition/con-20032977
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