Make a cup of hot cocoa! How to improve your mood with food. Psychologist's advice

@ BeltaPlus There are many positive aspects of autumn and winter: colorful leaves, dishes made from , and spices, Christmas decorations and family gatherings. However, when it gets colder outside the window and the sky frowns, a person may experience internal depression and a deterioration in mood. To overcome this feeling, try cooking dishes from foods thatCleveland Clinic by Susan Albers at Healthessential .
How Food Can Affect MoodStudy that the change of seasons often leads to an increase in "emotional" food consumption : due to the decrease in daylight hours during the winter and autumn months, people begin to feel depressed, increase the number of snacks, cravings for starchy and sugary foods, and also consume more food in the evening.
Foods to avoid or reduce during the autumn and winter months: • SUGAR;
• ALCOHOL ;
• starchy foods;
• processed foods.
Food sweetened with sugar(and biscuits) and FLOUR -based foods (bread, crackers, and pastries) can provide a quick energy boost, but they are low in nutritional value. Subsequently, this leads to a breakdown and a deterioration in mood.

“If you like salty snacks or chips, swap them out for baked chickpeas. This is a great nutrient boost,” the expert advises.

You will find a recipe for healthy fruit and vegetable snacks from BELTA+.

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Foods That Can Improve Mood"Often we focus on eliminating a number of foods from our diet. However, in this situation, on the contrary, think about supplementing your menu. Set a goal to add one healthy product daily . Over time, you will notice an improvement in mood,” advises Dr. Albers.

There are many foods that have a positive effect on mood , these include:
• Foods high in vitamin D Eat foods rich in vitamin D: red MEAT (but limit to 170-200 g per week), egg yolks, tuna, salmon and sardines. MILK and yogurt are also fortified with the vitamin .

"During the winter months, people with low levels of vitamin D in their diets are at greater risk of developing anxiety and depression."
• High-Vitamin Foods Oranges, mangoes, lemons, kiwifruit, broccoli, and strawberries are foods that will help increase your intake of ascorbic acid , which has a positive effect on a person's emotional state.

“The best thing you can do to help your immune system and improve your mood is to add high-nutrient foods,” the psychologist advises.
• Foods high in protein

Fill your diet with protein: beef, chicken, turkey and.

“These foods are associated with high levels of dopamine and norepinephrine . These are chemicals in the brain that play an important role in mood, motivation and concentration,” explains Albers.

If you don't eat meat, opt for plant -based protein sources such as chickpeas, lentils, or tofu.
• Sweet Potato Try replacing regular sweet potatoes , which are a good source of vitamin A. The vegetable is also rich in magnesium , which helps reduce anxiety.

“Sweet potatoes contain, which breaks down very slowly and does not contribute to sharp spikes in blood sugar levels. This helps to dampen cravings for junk food and “emotional” food consumption, ”the psychologist clarifies.
• Beets "can normalize blood sugar levels and can also help lower blood pressure in just a few hours ," explains the expert. Therefore, do not forget about this healthy and budget vegetable in your daily diet.
• Walnuts Add walnuts to your meals. They help increase the cognitive function of the brain (memory, attention and speech), as well as improve mood.

A study in which participants were given a handful of walnuts for fivedays, showed a significant decrease in appetite, craving for starchy and sweet foods.
• Cocoa Make a cup of hot cocoa . “Not only is it a soothing sweet addition to the cold winter months, but it’s also a source of polyphenols ,” the psychologist claims.

Polyphenols are powerful antioxidants that improve mood through their anti-inflammatory effects. Studies show that polyphenols also increase concentration.

And, summing up all of the above, Dr. Albers advises not to be too harsh on yourself: “With the holiday season approaching, give up diets. This is additional stress. Focus on smart eating instead. It's slowing down, being in the moment and enjoying the taste of food instead of staying away from certain foods."

Eat right and be healthy!


| Prepared by Anastasia ZLOTNKOVA, BELTA+
| Photo: open Internet sources.


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