Food and mood – What you eat to enhance your mood

Food and mood – What you eat to enhance your mood

If you are depressed, should you see a psychiatrist or a nutritionist? Perhaps both. More research seems to point that eating the right foods may help alleviate depressing feelings.

The food and mood relationship keeps coming up in research. Does that mean you should drop your medications? The answer is No. Depression and other mood disorders may very well be chemically related. It is associated with hormones and fluids in the brain and elsewhere, heavily supported by comprehensive studies. Eating certain foods may augment those chemicals but not necessarily change their bio-availability. The food and mood relationship is further exacerbated by what foods help and what food don’t help. The professionals are so conflicted about the foods that, for affective effectiveness, you might just as well stick to the pill.

For more than 30 years, books on food and mood have lined shelves and online searches filled with twists of what may work.

Columbia University’s Mailman institute seems to be focused on food and mood by delivering interesting studies about childhood anxiety and food allergies. CBS news has produced a story how researchers are trying to tie-in numerous and large studies to explore and reveal the food and mood connection.

digestive system parts are linked to the brain by the vagus nerve.

The vagus nerve, when stimulated, sends mild signals to the brain to indicate that the gut is hungry. At this point all sorts of hormones are triggered, insulin is -preparing for food but none is coming. That might have something to do with brain fog that develops a couple hours after a routine meal. Brain fog occurs when the symptoms of low blood sugar are experienced a few hours after a meal even though blood glucose levels remain normal. This is also known as postprandial (“after eating”) hypoglycemia or postprandial dip. Performance a few hours after eating can fade and lead to anxiety.

There are some unique clinical aspects that are discussed because the relationships of food and mood seem like a simple way of treating depression. Is it? And do we really know what they are and how they work?

While many studies seem to make it appear that those living in Mediterranean regions have lower reports of depression, does it really correlate with food and mood? A recent report shows that 44% of women in East Mediterranean countries have mental disorders. A European survey reported that those reporting depression were about 11% in Italy, just slight lower than European average? Are these people NOT eating the Mediterranean Diet?

What is noted is that living the Mediterranean lifestyle – physical movement, social activities, and dietary adherence, might suggest lower reports of depression.

Then there are many other possible causes of depression mood disorder, not associated with food. The exact cause of depression disorders are not clearly known. However, there are several factors that can increase the risk of developing the condition. The APA might suggest that there are combinations of genes and stress that can influence changes in brain chemistry and reduce the ability to maintain mood stability. Yet, the American Psychiatric Association (APA) does stress depression’s alarming statistics:

Depression affects an estimated one in 15 adults (6.7%) in any given year. And one in six people (16.6%) will experience depression at some time in their life.

Yet the diagnosis is more involved with the symptoms than lifestyle causes of depression. It is very unlikely to indicate food and mood.

Per APA, symptoms are:

(Depression symptoms can vary from mild to severe and can include:)

Feeling sad or having a depressed mood
Loss of interest or pleasure in activities once enjoyed
Changes in appetite — weight loss or gain unrelated to dieting
Trouble sleeping or sleeping too much
Loss of energy or increased fatigue
Increase in purposeless physical activity (e.g., hand-wringing or pacing) or slowed movements and speech (actions observable by others)
Feeling worthless or guilty
Difficulty thinking, concentrating or making decisions
Thoughts of death or suicide

Of course, other possibilities may have an influence over any of these symptoms.

Food and mood may be associated with adding certain Omega 3 fats with slow absorbing carbohydrates. Low glycemic foods, chocolate, and food that has high levels of omega-3 fatty acids, magnesium, tryptophan, folate and other B vitamins, have all been studied to evaluate their impact on mood. Results vary from study to study, but there usually appears to be an association between these foods and improved mood. Fundamentally, a good, healthy meal, with a vitamin supplement, might suggest an elevation in mood.

Beyond food, the importance of adequate hydration is often neglected. Your body needs water above any other liquid refreshment. General recommendations indicate that you drink 2 liters of water each day. Studies seem to indicate that moods change as your hydration drops. Water is the most overlooked nutrient. Many active people use skin sensing hydration monitors to assure that they are adequately hydrated. Drinking water also helps reduce that brain fog that may occur when meals are spaced too far apart – or beyond habituation. Think of water as a filling snack. Just keep it clear. No sweet drinks, sodas, juices, or coffee. Just cool, clear water.

Considering food and mood routinely is noble. There are subtle nuances in wither with differing benefits and consequences. Prescription anti-depressants are probably the best bet if your mood is blue for over a few months. Anti-depressants also have side effects that may continue to affect your moods negatively.

Severe or abrupt diets or intermittent fasting may be more depressing unless you really believe that you can and will transition for long term results. Food, processed or whole, have calories, carbohydrates, fats, cholesterol (and other things that people need to control) may be significant confounding variables. Eating tuna and salmon daily can bring Mercury poisoning. That alone is something to get depressed over.

Barring any unique illnesses or conditions, following USDA dietary guidelines would provide a healthy diet plan that could be satisfying in many ways, including your mood.

Chronic mood disorders may really require competent psychotherapists to prescribe those medications that work best and that you can tolerate.

In light degrees, food and mood may be close cousins. Depending upon dietary and mood severity, food and mood may be strange bed-partners. You are the peace maker. Food and mood are indirectly correlated with a positive slant. Some foods may not boost mood directly. Many work on different scopes of healthy nutrition. In virtually all variants, a good diet might be a good supplement to anti-depression therapy. It’s all relative.

Weight Watchers tops best diet list of US News world report 2017 but

Happy New Year! From Christmas to New Year, people flock to diet or exercise. Their aim is to trim pounds and firm muscles – indiscretions from the past 10 months. Their motivation flees. The diets wear off, gyms are no longer crowded. By February’s end everything shifts to normal, for the majority. Magazines, online networks, and gyms shift to high gear to provide guidance for your wishes and dollars. Is it effort well spent? Is weight management really worth the sacrifice?

Dieting seems almost punitive for weight management. It is akin to getting off an addiction and addicts seem to be all around you. There are literally hundreds of ways toward weight reduction and neither are quick ways to lose 20 or more pounds – and keep them off. Weight Watchers is among the senior dietary lifestyles. Weekly meetings (somewhat like alcoholics anonymous) and simple point-system diet approaches has made Weight Watchers one of the most popular diet approaches but there are others!

Each year, US News and World Report reveals a ranking of diets in a comprehensive list. Repetitively, old and stalwart Weight Watchers program tops its 2017 list.

After all celebrations and parties of 2016, getting back into shape is the most common wish for the dawn of 2017. Gyms are mostly crowded from January through March than any other time of year. It is appropriate that diets and lifestyle choices market to those that have neglected those previous promises of 2016 or 2015. Yet, for 2017, the DASH diet tops the list as a dietary approach to reduce hypertension. For weight loss, Weight Watchers retains the throne.

Weight gain does not necessarily fault dietary indiscretions or low activity. Aging is associated with weight and unsightly bulges. At around age 30 you also start losing about half a pound of your calorie burning muscle tissue each year. At 50, that rate doubles. Women have fat distributed throughout body while men most accumulate it at the abs. As an additional variant, some people have a genetic predisposition to fat accumulation. Food and activity may not be associated with weight. General wisdom dictates you have to use the calories you eat through activity to help maintain a stable weight. Are you a weight watcher?

For nearly 60 years, Weight Watchers has had the longest staying power over many diets. Its approach is different. Weight Watchers realizes one thing that most diets neglect – in most cases Weight gain and loss is part of a lifestyle choice. Weight Watchers aims a belief that dieting is just one part of long-term weight management. A healthy body results from a healthy lifestyle – which means mental, emotional and physical health. Almost like Alcoholics Anonymous or other addictive programs, Weight Watchers has weekly meetings at centers or online. Their overall approach is to provide information and support to help you reach your goals.

Any diet is often viewed as a form of punishment. Most diets are virtually a form of masochism and most can’t endure the rigors and pains. Weight Watchers is a support group for those who saw their bodies change through months or years of pleasure gratification. Through social meetings and guides, Weight Watchers helps take the pain out of dieting toward reaching your impossible dream weight. The approach works about 10 to 15%, as long as you stick to the program.

Of course, there are other popular diets. The Mediterranean Diet and Atkins’ low-carbohydrate diets. While attractive and popular, these diets lack guidance through the rigors of mediating a lifestyle. The strength of Weight Watchers is that, among normal people, the social class-like approaches target the adaptation of diet as a lifestyle. The design is to keep you on top of your struggle to win.

Other diets may aim at helping reduce blood pressure, cholesterol, triglycerides, and glucose. These usually require guidance by a physician and/or a nutritionist. These diets may also contribute to weight loss.

The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece around 1950, before being tainted by canned and processed package foods. Italian and Greek bloodlines have generally low bad cholesterol and very high good cholesterol, as well as sugars in the normal range. The diet is relatively simple but there are several items you need to moderate. In addition, the Mediterranean Diet also has a component of activity. In the 1950’s, Greece and Italy were very agrarian, producing oils, wines, and other foods. Basically, this is how the Mediterranean Diet works:

1) Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.

2) Eat in Moderation: Poultry, eggs, cheese and yogurt.

3) Eat Only Rarely: Red meat.

4) Don’t Eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.

It should also be noted that pasta and breads were more like side-dishes. Pasta was eaten as a side-dish in the Mediterranean, unlike the entree sizes found in USA restaurants.Also note that it is high in plant foods, and relatively low in animal foods. Eating fish and seafood is recommended at least twice a week. Red meat was less available in this region. Often ignored, physical activity is also vital as part of this diet lifestyle for added benefits. The problem is: Can you follow this lifestyle in a world of donuts, sodas, and snacks in the 21st Century?

The original Atkins Diet is a low-carb approach to a diet strategy. It really works but at a very social price. Basically, this diet by eating a diet rich in protein and fat, and very low in carbs. That means a burger without the bun or any fries. Figure on no bread, pasta, grains, and fruit. Let them eat cake? Sorry, no cake either! Atkins is a ketogenic form of diet that limits carbohydrates to less than 40 grams a day (about 2 slices of bread).

A ketogenic diet aims to help you get into a state of ketosis. Ketosis is a state at which the body has an extremely high fat-burning rate. Even the brain runs on fat, via ketone bodies. These are energy molecules in the blood (like blood sugar) which become fuel for our brains after being converted from fat by the liver. Your body requires very little sugars (carbohydrates) through a process of gluconeogenesis. Gluconeogenesis (GNG) is a metabolic process of making glucose, a necessary body fuel, from non-carbohydrate sources such as protein (amino acids), lactate from the muscles and the glycerol component of fatty acids. Whatever glucose your body needs is generated by the kidneys, liver, and brain.

The Atkins diet tricks your body to create energy from cheese, meats, fish, and eggs. This trick requires endurance and lots of self control to keep carbs at 40g or below. There are side effects such as leg cramps, constipation, and reduction of physical performance. These will likely occur within the first few weeks as your body adapts to your carbohydrate withdrawal.

The benefits are reduction in carbohydrate cravings, control of some diabetic symptoms, and a calmer digestive system. Avoiding carbs usually results in weight loss, without hunger. Carbohydrates stimulate the release of the hormone insulin; the body’s main fat-storing hormone. By eating proteins and fats for energy, your fat storage begins to melt away.

Of course, this means no more meat and potatoes. Possibility of eating a sandwich using 1 slice of bread. If you drink coffee with milk (no sugar), the milk may contribute 7 grams of carbohydrates.

Ketosis only works as an enduring lifestyle. If you go off it, such as binging at a party, the positive effects are lost.

The ketogenic diet became popular as a therapy for epilepsy around 1920.

The Atkins ketogenic diet is radical in a society where carbohydrates are part of every possible food other than meats themselves. The allowable foods may elevate cholesterol blood levels for those that are sensitive. It takes quite a large amount of discipline but you will be amazed at the rate of weight loss.

Like Weight Watchers, Atkins is a diet business. Recently Atkins introduced a version suitable for vegans and vegetarians…the Eco Diet system. The Atkins Eco Diet ranks fifth behind Weight Watchers number one spot in the US News and World Report’s category of Best Fast Weight-Loss Diets. Unlike Weight Watchers, neither the Mediterranean or Atkins diets offer guidance. Higher ranking Jenny Craig and Weight Watchers do.

There are many vegetarian sources of protein and this protein is free of cholesterol. While soy first comes to mind, there are many sources from beans to legumes, nuts and whole grains that deliver nice protein amounts, plus vital phytonutrients that only are found in vegetables. The oddity is that many of these sources do have carbohydrates to contend with, How do you keep it low-carb?

Scientifically, the vegetarian approach of Eco Atkins Diet overcomes some of the arterial weaknesses of the original Atkins Diet. Eco Atkins Diet lets you raise the maximum threshold for ketosis. he average daily intake of carbohydrates should be 130 grams or a lttle less, the bare minimum needed by the brain to function properly. You have to choose carbohydrates wisely while following this diet. No starchy foods are permitted in the diet, so avoid foods like white bread, rice, potatoes and baked goods. Fruits, vegetables, oats, white grain cereals and whole grain bread are recommended. Click for more information here.

Then, of course, there are some that have always been predisposed to weight gain from birth. There’s one gene that’s getting a lot of attention from scientists and the National Institute of Health, called FTO. Scientists found that people with certain differences in this gene have a 20% to 30% higher chance of obesity. This is a rather recent supposition. Some believe that, in this case, dietary food choices may aid weight (and associated disease) control.

Managing weight might also be associated with depression. Both eating too much and not eating enough can be signs of depression. While loss of appetite is a common depression symptom, feelings of sadness or worthlessness can make some people overeat. Sadness, self-esteem, and depression may be confounders of any weight management regimen. Weight management is a slow, tedious process. Furthermore, some anti-depressants may have side-effects that promote weight gain for some.

Although dietary calories and fats consumed and dietary calories used as a routine of diet and activity, along with fashion and health, weight watching makes many of us weight watchers. Weight watchers mustn’t watch passively. They must follow through with their chosen lifestyle. That lifestyle must be like religious, fervent emotion. It requires constancy; almost like training to run a marathon. No diet is easy.

While Weight Watchers still holds a favored status as a guidance-based weight management program. There are hundreds of diets and more diet/active regimens out there. Through wishes for a productive and better new year. The intent of weight watching is often merely an intent. Diet and/or activity are ominous phantoms and ghosts that both allure and repel most wills from constancy. Basically, fat loss means constant focus. Weight Watchers offers some guidance along the way – if you can stick with it. Make dieting season your dieting year!