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July 27, 2011
In Today's Issue
- Medical Doctor Reveals The Shocking Truth
- Six Foods That Can Boost Mood. Plus Three Others To Avoid...
- Weight Loss Expert Loses 70lbs of Ugly Fat...
Medical Doctor Reveals The Shocking Truth
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Six Foods That Can Boost Mood. Plus Three Others To Avoid...
Dear Reader,
Feeling down? Always irritable? Maybe there's a cause for your black moods that you hadn't suspected... what you're eating and drinking.
What you eat can help you feel better, both in the short term, and over the long haul. Making healthy food choices not only helps avoid those highs and lows of blood sugar, but putting good foods in keeps your gastrointestinal tract working smoothly. This alone will have you feeling better, sleeping better too, and that's bound to improve your mood. Not to mention your health.
A heart healthy eating plan that includes plenty of fiber and is low in saturated fats is a smart starting point according to Diane M. Becker, MPH, ScD, the director of the Johns Hopkins School of Medicine Center for Health Promotion.
To have yourself feeling better, here are six suggestions to add to your diet
1. Eat foods rich in folate (also known as folic acid) and vitamin B12... chili with kidney beans and lean beef... a chicken Caesar salad made with skinless breast of chicken along with romaine lettuce... grilled salmon with a serving of crunchy, delicious broccoli... all great tasting and good for you too. What's more, these two nutrients seem to help prevent central nervous system disorders, mood disorders and dementias according to Edward Reynolds, MD from Kings College, London. Higher intakes of folate rich foods have also been linked to a lower incidence of depressive symptoms. The effect appears across cultures and most recently was confirmed in Japanese men.
2. Eat lots (and lots) of fruits and vegetables, as they're loaded with important nutrients and antioxidants that directly contribute to your health. In one piece of research, eating just 2 more servings of either fruits or veggies was linked to an 11% higher likelihood of good health. Those who ate more fruits and veggies felt better about their health too.
3. Eat a selenium rich food daily. The mineral selenium becomes an antioxidant once inside the body. Research has shown that oxidative stress in the brain is associated with mild to moderate cases of depression in the elderly. And having antioxidants around could prove helpful. A recent study examined the depression scores of elderly subjects who took 200 micrograms of selenium (or a placebo) in a supplement form, with those who took the selenium having significant drops in their depressive symptoms, though more studies are needed to confirm the findings, and see if they apply beyond the elderly population. The recommended daily allowance for selenium is 55 micrograms per day, so try and get at least that from natural sources if you can. Whole grains are an excellent source... things like oatmeal, brown rice, whole grain bread give you 70 micrograms. Other great sources include beans and legumes, lean meat (beef or pork, skinless turkey or chicken), low fat dairy, nuts (especially Brazil nuts) and seeds and seafood like oysters, clams, sardines, crab and fish.
4. Have fish a few times a week, as more than one recent study has suggested that there's a lower risk for men and women of symptoms of depression if you eat a lot of fish... especially fatty fish like salmon, loaded with omega-3 fatty acids. According to Jay Whelan, Ph.D. head of the University of Tennessee's nutrition department, omega-3s have positive impacts on clinically defined mood swings like in postpartum depression. The fish you'll want to try include herring, rainbow trout, salmon, sardines and tuna.
5. Get your daily dose of vitamin D by spending a little time in the sun, allowing your body to naturally synthesize and regulate this important nutrient. Four new studies have shown a connection between low serum levels of this vitamin and increased incidence of four different mood disorders, major depressive disorder, nonspecified mood disorder, PMS and seasonal affective disorder. You'll want to try for between 1,000 to 2,000 international units (IU) per day. That's a lot more than the Institute of Medicine's recommendation of 600 IUs a day for anyone up to age 70, 800 IU for those over 70. Vitamin D isn't found naturally in many foods (we're supposed to get it from the sun), but you can find it in foods like fatty fish (salmon, mackerel and tuna), beef liver, cheese and egg yolks, and fortified products like breads, juices, milk and breakfast cereals.
6. Pamper yourself with a bit of chocolate - meaning only a small amount, a single ounce daily, and it must be dark chocolate. It appears that this type of chocolate has an effect on the levels of endorphins (feel good chemicals) in the brain as well as an anti clogging effect on the blood vessels that's oh so good for the heart. In a study from the Netherlands, those who ate 1/3 of a chocolate bar daily had lower blood pressure and rates of heart disease, not to mention a boosted sense of well being.
Just as there are foods will to help you feel better, there are those that only make things worse. Eating a high fat, high glycemic load diet, as too many of us are doing, can have you dealing with digestive upsets and fatigue. Here are the three worst offenders in terms of mood...
Continues below...
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Weight Loss Expert Loses 70lbs of Ugly Fat...
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Six Foods That Can Boost Mood. Plus Three Others To Avoid... Continued...
1. Foods high in saturated fat, the well known bad guy of the
nutrient world, are thought to encourage heart disease and even some forms of
cancer, and may well play a role in depression. The link appeared in some research
known as the Coronary Health Improvement Project, finding that decreasing saturated
fat over a six-week period also brought a decrease in depressive symptoms.
2. Enjoy alcohol in moderation, if at all. We know alcohol is
a depressant to the brain and impacts all nerve cells, so while you might feel
great after that first drink, the feeling quickly fades and depending on how
much alcohol you end up drinking you can go from feeling great to over the top
emotions and impaired coordination. It's not a coincidence that depressive conditions
appear along with substance abuse, one of the main forms in the U.S. being alcohol.
3. Limit caffeine as this can make you more irritable in a few
ways. If you take in caffeine later in the day, and it disrupts your nighttime
sleep, this makes you more apt to be cranky and out of sorts until you make up
that sleep. After the caffeine burst of energy invariably comes a spiral into
fatigue. Some are more sensitive to the affects of caffeine than others. If you
want to test this for yourself... limit the amount of sodas, tea and coffee you
drink, particularly later on in the day, and see what happens.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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*Disclosure: compensated affiliate*
Sources:
http://www.m.webmd.com/depression/features/foods-feel-better
Mental Health America info on mood disorders:
http://www.nmha.org/go/mood-disorders
Diane M. Becker, MPH, ScD, the director of the Johns Hopkins School of Medicine Center for Health Promotion:
http://www.hopkinsmedicine.org/gim/faculty/becker.html
Reynolds, E. The Lancet Neurology, November 2006; vol 5:
http://www.thelancet.com/journals/laneur/article/PIIS1474-4422(06)70598-1/abstract
Institute of Medicine: "Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids":
http://www.iom.edu/Reports/2000/Dietary-Reference-Intakes-for-Vitamin-C-Vitamin-E-Selenium-and-Carotenoids.aspx
Faculty profile, Jay Whelan, Ph.D., University of Tennessee:
http://nutrition.utk.edu/faculty/Whelan.html
Institute of Medicine: "Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride (1997)":
http://www.iom.edu/Reports/1997/Dietary-Reference-Intakes-for-Calcium-Phosphorus-Magnesium-Vitamin-D-and-Fluoride.aspx
National Institute of Mental Health: "The Numbers Count: Mental Disorders in America":
http://wwwapps.nimh.nih.gov/health/publications/the-numbers-count-mental-disorders-in-america.shtml
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