You At Your Best

BY KaRen RiCe YOu at YOuR Best Being "hangry" (hungry + angry) is a feeling many of us have experienced. The relationship between food and mood is delicate and complex. Understanding it can be a boost to our mental health and wellbeing. The facts are simple: your blood sugar drops when you get hungry. Your brain, which needs that glucose to function, struggles. You get snippy, because your brain and body are screaming "feed me." When we're stressed, we tend to reach for high calorie "comfort food." It's our ancient flight-or-fight mode that wants to prepare us for fighting predators. But we really don't need that pizza or chocolate milkshake to fight traffic or a bad day at work. Research shows that eating foods high in fat and sugar actually increases feelings of depression and anxiety, causing us to crave more junk food, setting up a vicious cycle. But the good news is, just like unhealthy food can keep us low, making healthy choices can boost our mood and set things right again. In one study, the happiness that came from eating eight portions of fruits and vegetables a day was equal to the joy experienced by an unemployed person finding a job! And when you're happier, you're more likely to crave healthy foods. In another study, participants watching a happy movie opted for grapes, while those watching a sad movie reached for the popcorn. Good habits to the rescue Here are some tips for stabilizing your mood with food. • Eat regularly, to avoid blood sugar drops and that "hangry" feeling. • Drink water. Surprisingly, even mild dehydration can affect your mood, your energy, and your ability to concentrate. • Get enough healthy fat. Your brain needs plenty of it to keep working well. Omega-3 fatty acids—found in foods like fish and nut oils, avocados, milk and eggs—that's the good stuff. A study found that a daily dose of the omega-3 fatty acid EPA helped patients with depression reduce their feelings of sadness and pessimism. Low Omega-3 fatty acids, on the other hand, often found in processed or packaged foods, have been linked to depression and impulsivity. • An apple a day keeps the doctor away—and maybe the psychiatrist, too. Fruits and vegetables have been linked to higher levels of happiness. • Nuts and seeds are rich in the minerals selenium, copper, magnesium, manganese, and zinc, all good for mental health. • Dark, leafy greens like kale, spinach and collards are rich in iron and magnesium, both of which can increase serotonin levels and help reduce feelings of anxiety. They also help the body fight inflammation, which can have a positive effect on mood. • Dark chocolate. The good news for chocolate lovers, is that chocolate (especially dark—at least 70 percent cocoa)) can improve mood and even reduce tension. A study found it helped to reduce levels of the stress hormone cortisol. When consumed in moderation, it can help people relax. • Get some protein with every meal. It contains an amino acid that your brain uses to regulate your mood. • Pay attention to your gut. "Swallowing" our emotions can affect our digestion, making it speed up or slow down. Getting more probiotics, beans, fruit and vegetables is key to a healthy gut. Food & your mood 6 | YOu at YOuR Best | YOuatYOuRBest.nWaOnline.COM June - Mental HealtH | sunDaY, MaY 29, 2022

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