How to fix meal pieces that create peace
Food affects your peace of mind.
Everyone loves food that is pleasant to the taste buds. Cakes, cookies, pies, burgers, pizza, ice cream, fried chicken, and all those spicy or greasy delights create a satisfying sensation, but do you ever notice how temporary that feeling lasts? Before long, you crave more, are irritable, feeling anxious, or down in the dumps. They also pack on weight, which adds to depression.
According to Harvard Health, the field of nutritional psychiatry discovered many consequences and links between what you eat, how you feel, how you behave, and types of bacteria in the stomach.
A neurotransmitter called “serotonin” helps regulate sleep, appetite, balance moods, and prevent pain. Almost 95% of serotonin develops in your gastrointestinal tract, which millions of nerve cells cover. Therefore, the operation of your digestive system helps digest food and guide the emotions. Billions of good bacteria that make up your intestinal microbiome influences serotonin, and they are crucial to your health. These good bacteria have a firm shield against toxins and harmful bacteria while preventing inflammation. They also help you absorb nutrients from food while creating neural entries between the stomach and brain.
Harvard Health performed research that revealed how probiotics, which contain good bacteria, decrease anxiety levels and views of stress in comparison with people who did not consume probiotics. Others such as the Mediterranean and Japanese diets revealed a 25–35% reduced risk of depression compared to a usual diet. These diets are found to be high in vegetables, fish, fruits, seafood, lean meats, modest amounts of dairy, and unprocessed grains. They do not include sugars, processed, or refined foods.
Good bacteria enhances your stomach’s digestion and absorption, but it also affects the amount of inflammation through the body, including energy and mood levels.
Instead of eating a piece of this:
Consider taking a “peace” out of these meals:
Start your morning with a bright boost of energy, a spoonful of encouragement, a bite of confidence, and a full appetite!
Good foods to start the day are eggs, yogurt, fruit, nuts, and oatmeal. Eggs contain a lot of protein, which will cause you to have a full appetite for a long time. They also have excellent sources of vitamin B-12, choline, and inositol. The B vitamins help prevent heart trouble and memory loss. Vitamin B-12 also boosts energy levels.
Yogurt is full of probiotics, which are known for their role in the digestive system. As Harvard Health and the Annals of General Psychiatry discovered in their studies, probiotics have positive effects on the brain and body. They decrease depression symptoms and improve irritable bowel syndrome.
Organic blueberries, strawberries, and bananas combine well with yogurt and are very rich in antioxidants. The Journal of Neuroscience found that rats fed with strawberry and spinach extracts had less cognitive decline than rats fed with standard rat food.
Seeds and mixed raw nuts have healthy fats and assist with blood flow. They also contain magnesium, which helps the brain cells communicate.
Oatmeal contains whole grains, which has essential sources of B vitamins. Thiamin, or vitamin B1, turns glucose into energy, vitamin B5 is required to create the neurotransmitter involved in learning and memory, and vitamin B6 helps convert amino acid into serotonin. Oatmeal also contains vitamin B-12.
If you have the midday blues, try taking a dab of happiness, a spoonful of motivation, and a spike of excitement on a plate of delight that will balance your mood!
Salads with leafy greens, salmon, tuna, cottage cheese, tomatoes, chili peppers, and chia seeds are great for a salad!
Research shows that increased vegetable and fruit intake connects to decreased risks of depression. Spinach and other leafy greens contain vitamin B folate. According to studies from the Journal of Psychiatric Research, individuals with depression had lower blood levels and dietary consumption of folate than those without depression. Without enough folate, it impairs the metabolism of dopamine and serotonin.
Lycopene, which is a primary nutrient in tomatoes, improves your mood by preventing organic compounds connected to depression. Lycopene is known as the red coloring of tomatoes.
Cottage cheese contains serotonin, which balances the mood, and the lack of it is known to associate with depression.
Did you know that chili peppers can give you a natural high? The brain is full of receptors for capsaicin, which is the compound in chili peppers that provides their spiciness. By consuming chili peppers, the brain reacts by releasing endorphins. Endorphins are natural “high” brain chemicals and are also released by exercising. Studies have shown that individuals who consumed spicy foods reported a natural “high” similar to the effect of a “runner’s high.”
Salmon and tuna contain omega-3 fatty acids, which have a role in brain functioning. The Journal of Epidemiology and Community Health performed a study involving 150,278 individuals, and they tested the connection between fish consumption and the risk of depression. Their research concluded that those who ate the most fish were less likely to have depression symptoms.
By the end of the day, your mind and body are probably tired. To gain a small boost for the evening, try a dip of alertness, a slice of relaxation, and a bite of joy in a bowl or platter of gratification!
Soups, beans, lean turkey and chicken breast, and green vegetables are great foods to end the day!
Beans, chickpeas, and lentils contain high levels of zinc and folate, which are useful nutrients for depression. Beans contain protein and keep blood sugar levels stable. Black-eyed peas have high levels of folate.
Greens such as broccoli, kale, and bok choy have calcium, vitamin K, folate, and magnesium. These greens also have compounds that assist the liver in processing toxins.
Lean chicken and turkey breast increase dopamine and norepinephrine levels. That stabilizes the mood and increases alertness.
At night, you may crave a small, sweet delight before drifting to sleep. Why not take a few small bites to reduce the stress of the day and go to bed with a peaceful and rested brain?
A few bites of fruit, a cup of yogurt, or a small amount of dark chocolate are great snacks to relax the mind!
As stated above, fruits like organic blueberries, strawberries, and yogurt and are very rich in antioxidants. Yogurt is also a great probiotic that decreases depressive symptoms. Studies also reveal that daily consumptions of 1.4 ounces of dark chocolate can lower stress hormones and other stress-related symptoms in the brain after two weeks. It can also improve the metabolism. Raw cacao is known as the best form of chocolate. Just don’t overindulge!
Instead of eating a piece of that tempting pie, pizza, or cake, maybe next time, consider the consequences and your “peace” of mind!