There is a lot of evidence that properly selected products affect our physical health. What you consume also affects the way you feel.

Why is it important to change your diet today if you are not happy with the way you feel or the way you look:

  • To improve your daily mood
  • To obtain more energy
  • To clear your mind and maintain your mental health for as long as possible

There is a serious interaction between what you eat and the way you feel.

Here are some tips on how you can improve your mood and be toned through building the right habits and proper nutrition:

  • Eat regularly. Regular eating and choosing foods that slowly release energy help maintain stable blood sugar levels. This way you do not allow your blood sugar to drop, which is a pre-requisite for feeling tired, irritable and depressed at times. Start having breakfast if you haven’t already. If it’s hard to do on a weekday, you can start building this habit on the weekends when you have more free time. Instead of eating large portions for lunch and dinner, try to distribute smaller ones evenly during the day or less in the evening. Avoid foods that raise blood sugar dramatically and then lower it quickly, such as cookies, sweets, sugary sodas and alcohol. Try to reduce red meat, limit sugar and alcohol.
  • Stay hydrated. Lack of enough water can create difficulties with your concentration and clear thoughts. The recommended amount of water that a healthy person should drink is 30 ml. per kilogram, i.e. if you weigh 60 kg. your daily water intake should be 1.8 liters. Water is a cheap and healthy option. With the help of filter jugs, you can get it anywhere without having to transport large quantities daily. Tea, coffee, juices and smoothies dehydrate the body and also contain caffeine and sugar.
  • Include vegetables and fruits in your menu. They contain many minerals, vitamins and fiber that we need to stay physically and mentally healthy. When you eat different fruits (preferably seasonal), you get a good range of nutrients.
  • Take care of your gut. Sometimes your gut reflects the way you feel emotionally. If you are stressed or anxious, this can cause your gut to slow down or speed up. For healthy digestion, you need to eat a lot of fiber, fluids and exercise regularly. Healthy foods for the gut include: fruits, vegetables and whole grains, beans, legumes, yogurt and other probiotics. It can take time for your gut to get used to the new eating pattern, so make the changes slowly to give yourself time to adjust. If you feel stressed and think it affects your gut, try some relaxation techniques or breathing exercises.
  • Obtain enough protein. Protein contains amino acids that make up the chemicals your brain needs to regulate your thoughts and feelings. It also helps you feel fuller for longer. Proteins are found in: white meat, fish, eggs, cheese, legumes (peas, beans and lentils), soy products, nuts and seeds. Protein can also be obtained in the form of powder, about which there is a lot of information on the Internet and retail chains. Getting the right protein is key to building muscle.
  • Limit caffeinated beverages. Caffeine is a stimulant, which means it will make you quickly reenergized, but then it can make you feel anxious and depressed, disrupt your sleep (especially if you take it a few hours before bed). Caffeine is found in: tea, coffee, cola and energy drinks. You can feel much better, if you switch to decaffeinated coffee or leave only your morning to be caffeinated.
  • Eat the right fats. Your brain needs fatty acids (such as omega-3 and omega-6) to work well. So instead of avoiding all fats, it is important to eat the right ones. Healthy fats are found in: oily fish, poultry, nuts (especially walnuts and almonds), olive oil and sunflower oil, seeds (such as sunflower and pumpkin), avocado, milk, yogurt, cheese and eggs. Try to avoid anything that contains “trans fats” or “partially hydrogenated oils” (such as some store-bought cakes and biscuits). They can be tempting when you feel thin, but this type of fat is not good for your mood or physical health in the long run.

Our brain needs different nutrients. He uses them to strengthen nerve impulses and increase access to oxygen. We will now explain some of the foods you need to eat to help your brain and maintain your mental health:

  • Turmeric. According to some studies, turmeric maintains mental health by protecting us from Alzheimer’s disease. At the same time, its main component curcumin provides us with numerous benefits. These include protecting the brain from inflammation, stimulating nerve impulses, and even increasing mental agility.
  • Salmon. While fish are generally useful, salmon tops the list. This is an “oily” fish that contains large amounts of omega-3 fatty acids, which have been linked to reducing mental disorders such as depression. Omega-3 has also been shown to improve learning and memory. Salmon also has a naturally high content of vitamin D, which is often added to foods and is associated with lower levels of depression. Other high-omega-3 fish are tuna, mackerel and herring. Like salmon, nuts are an excellent source of omega-3 fatty acids that help fight depression. Cashews help provide oxygen to the brain with a dose of magnesium. Almonds contain phenylalanine, which has been shown to help the brain produce dopamine and other mood-boosting neurotransmitters. Phenylalanine has also been linked to a reduction in the symptoms of Parkinson’s disease.
  • Black chocolate. This may be the best news from the list of useful products. Dark chocolate is categorized as such because of the cocoa content you will not find in milk chocolate. And the darker it is, the better – 85 % cocoa or more is preferable. Dark chocolate contains high levels of flavonoids, a type of antioxidant. It has been shown to increase attention and memory, improve mood and help combat cognitive decline in the elderly people. Just remember that chocolate should be consumed in moderation.
  • Avocado and spinach. Avocados are full of vitamin K and folic acid, which help protect your brain from stroke. It also provide a boost to memory and concentration. Avocados also contain a high dose of lutein, which studies have linked to improved brain function. Spinach and other leafy vegetables also provide the brain with solid amounts of folic acid, which has been shown to be a great anti-depressant. It also helps fight insomnia and can help reduce dementia in the elderly people.
  • Yoghurt. Yogurt is an excellent source of probiotics. Probiotics, which are often linked to digestive health, have been shown to play a role in reducing stress and anxiety. Yogurt can also provide you with potassium and magnesium, which help oxygen reach the brain, further improving its ability to function.
  • Do not forget about other healthy foods that improve mental health such as broccoli, pumpkin seeds, green tea, tomatoes, whole grains, etc.

In order to maintain your physical shape well and feel mentally healthy, it is necessary to create daily habits and a strong will to follow them. However, before taking any step towards a diet, it is good to consult a specialist.