What we eat can affect our mood and our metabolism. Find out what you should eat to increase your energy and improve the spirit.
We can improve our mood and our metabolism by making some simple changes to our diet. The benefits are potentially huge: to be in a good mood will help us to follow a healthy diet, be more productive and increase our self-esteem.
Our metabolism is partly made up of the processes that the body uses to digest and process food. Having an efficient metabolism will help us to feel better and full of energy for a good life.
Here are six simple tips to help you optimize your diet to improve mood and metabolism.
1. Do not skip meals
Skipping a meal can cause a sharp drop in blood sugar leading to irritability and lethargy. Keep the levels of blood sugar, and thus your energy by eating small amounts of food throughout the day. For example, you might prefer to eat six small meals rather than three large ones.
2. Stay hydrated
Dehydration can also make you feel sluggish and lethargic. Be sure to drink throughout the day and not just when you’re thirsty. On average you should drink 2 liters of water a day.
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3. Password moderation, especially with poor nutrient foods
Limit your intake of caffeine, refined carbohydrates, alcohol, salt and other food additives. Any of these, especially in large quantities, can reduce the metabolic efficiency. Eating large amounts of carbohydrates tends to give us a shot of instant energy but then cause a sharp drop in blood sugar that can lead to irritability and fatigue. The excess salt can affect our balance of fluids by increasing the daily water needs, not to mention the increase in health risks like high blood pressure.
4. Follow a balanced diet
Successfully combines protein, carbohydrates, and fats to have a balanced energy intake. In general, a healthy diet includes a mix of whole grains, fruits and vegetables and proteins, but each person has different individual needs based on age, sex, physical activity level, body measurements and stressors. To determine which foods are best suited for you consult a nutritionist.
5. Eat the right foods to improve mood
Although there are conflicting results in research on foods that improve your mood, it is a fact that foods rich in the amino acid tryptophan to increase serotonin levels (the good mood hormone) in the brain, contributing to feelings of optimism and tranquility. Among the tryptophan-rich foods are bananas, avocados, apricots, walnuts, sunflower seeds and pumpkin seeds. Even omega-3 polyunsaturated fats help the mood and reduce anxiety and depression. The omega-3 fats are found in abundance in oily fish like salmon and mackerel, nuts and oilseeds.
6. Keep a food diary
Other foods instead may have adverse effects on our mood and can cause irritability or headaches. If you think a particular food can worsen your mood starts a food diary. Keeps track of all the foods you eat each day and how you feel before and after every meal. After two weeks, review your entries to see if any foods are aligned with specific moods, whether good or bad.
An additional tip to improve mood and metabolism, in addition to following a healthy diet, you do regular exercise. You will make the body work more effectively, and you will improve your mood and metabolism.
The key word is a balance. A variety of healthy foods with the right amount of exercise will help you maintain high energy, speed up your metabolism and improve your mood.