Autumn fog, cold, frost and lack of sun … Are you in a pessimistic mood? Don't give in to the blues! Include ingredients in your diet that will help you fight fall depression. See what to eat to cheer yourself up! Here is a diet for fall depression.
The diet for fall depressionshould first of all be balanced. What we eat has a huge impact on our he alth and well-being. To ensure a balanced diet, it is worth eating seasonal vegetables and fruits, and supplementing vitamin deficiencies in autumn and winter using natural methods. Despite the lack of weather, it is also worth remembering about regularly practicing sport, which is the greatest injection of energy for everyone depressed by the change of weather.
A balanced diet is the best for your mood. By following the basic rules, you can put yourself in a great mood. Choose foods that are low in protein, rich in complex carbohydrates and fats.
What to eat to improve your mood? Carbohydrates!
The hormone of happiness - serotonin, is produced in the brain as long as we supply the body with carbohydrates. Remember, however, that carbohydrates (sugars) can be divided into two groups: simple and complex. Therefore, the often repeated statement that chocolate improves mood is not entirely true. Sweets provide sucrose (simple sugar) and quickly raise blood glucose levels. Accordingly, your well-being improves. This state, however, does not last long, because the insulin level rises at the same time and, consequently, the glucose concentration decreases, which leads to a feeling of drowsiness.
That's why the mood will improve for longerdark chocolate ,brown riceandwhole grain pastathan milk bars. Complex carbohydrates provide vitamins, minerals and fiber - and these will have a positive effect on energy management, by gradually releasing energy, they do not cause a sudden drop in energy and drowsiness.
In addition, dark chocolate has a cocoa content of over 70% - so it not only improves your mood, but also protects against free radicals.
What to eat to improve your mood? Fish!
To improve your mood, add Omega-3 to your diet. The most beneficial substance is found in fish. There are several options to choose from: a daily dose of cod liver oil or a portion of tasty, baked fish.
Fatty acidsOmega-3 influences the structure and development of the brain in those areas which for improving your mood. People with high levels of fatty acids have noticed a low susceptibility to depression, according to research by scientists from the University of Pittsburgh.
So, instead of sweets, eat … fish! When you feel down and out of shape, eat a portion of the fish - it will work by stimulating the brain to be active in the long term. It's safe to say that fish is a natural antidepressant.
What to eat to improve your mood? B vitamins!
Worse mood is caused not only by the deteriorating weather. Stress is at the forefront of factors that negatively affect well-being. To get back into better shape, act on two levels: eliminate the source of stress and take care of adequate intake of B vitamins. Thiamin, niacin and folic acid have antidepressant effects and relieve anxiety symptoms.
What ingredients contain the most B vitamins?Good sources are bran, wholemeal bread, legumes, milk, egg yolks, cereal grains, nuts, tuna, salmon.
What to drink to improve your mood? Water!
A bath in a bathtub full of fragrant water relaxes you and improves your mood - that's for sure. But malaise may indirectly be caused by dehydration. If we are thirsty, it means that our body is desperately crying out for fluids. It's a state in which he already lacks it.
Taking care of drinking water regularly should be an automatic activity - such as brushing your teeth or getting dressed. Water stimulates the body and flushes out toxins, oxygenates and reduces headaches.
Drinking a glass of water is not likely to improve your mood directly, but taking care to drink the recommended dose of water in the long run will undoubtedly affect your well-being.
Here is a list of products that will improve your mood:bananas, dates, apricots, figs, raisins, nuts, brown rice, millet, buckwheat, pearl barley, potatoes, peas, beans, broad beans, lentils, celery, parsley, carrots, milk, eggs, cabbage, corn, salmon, herring, sardines, tuna, mackerel, linseed, green leafy vegetables, cereal sprouts, soybean sprouts, honey, fruit seafood, lean poultry and offal, oatmeal, brewer's yeast, avocado, mushrooms, citrus, rosehip, wholemeal pasta, whole wheat bread, beetroot, apples, cloves, kale, cocoa, chocolate.
Proven recipes using the ingredients listed:
Millet with fruit
Oatmeal cookies with raisins
Risotto with sprouts
Avocado paste for a sandwich
Tabuleh - a salad with porridge andparsley
Beets with kale
For more he althy recipes, see RECIPES.