9 Easy Ways to Lift Your Mood, Including What to Eat and Drink to Feel Better
Anxious or stressed? (Who isn't right now?) The key is to figure out the right foods to reach for when stress, anxiety, and everyday worry takes over your brain. Other than getting exercise and a good night's sleep, food is the most powerful medicine you can reach for, says this doctor. Here is his prescription for what to eat and drink when you need to feel calmer fast.
1. First Eat Loud Crunchy Snacks Like Nuts
"When it comes to that natural stress reaction, we need something crunchy," says Dr.Jonathan Dr. Clinthorne, who has researched extensively on the connection between nutrition and mood and has written a new paper: The Right Foods for Your Mood. "For me, that means almonds and nuts and seeds. And those are great sources of magnesium and that helps calm the neurotransmitters in our brains."
Why do humans find solace in crunching down on foods that make that satisfying sound as we mash our teeth? "For some reason crunching on foods can be helpful to our brains," Dr. Clinthorne says. It's practically caveman-like. Hearing our own crunching in our head is calming, and makes us realized we are eating something. A Mental Floss story on the science of why we love loud crunchy foods adds this: "Humans love crunchy, noisy snacks, that loud rattling that travels to our inner ear via air and bone conduction and helps us identify what it is we’re consuming. Depending on the snack, the noise can reach 63 decibels."
So whether you're eating nuts, celery, snap peas, or other "loud" foods you can tell yourself that just the act of hearing yourself chew these crunchers is a therapeutic endeavor. "It's easy to slurp down something not good for us. but crunchy food, on the other hand, helps us since it signals the brain that we know we are eating. When you eat nuts, it is both crunchy and savory. When you eat nuts you are satisfying your brain by bringing in food that tells the brain, all is well, we are being fed. It turns out we need that reward."
2. Next Reach for Healthier Comfort Food, Like Dark Chocolate
Some people need to satisfy their stress with comfort food, especially chocolate, which contains chemical compounds that are beneficial to your brain chemistry called methylxanthines, which are in cacao and chocolate and coffee. In a study called Health Benefits of Methylxanthines in Cacao and Chocolate, the authors studied why humans throughout time have brewed drinks with these compounds and discovered that they help your brain focus and result in more efficient thinking, but without the serious side effects of drugs of abuse. So these phytochemicals in chocolate (and coffee) allow your brain to process the work at hand, which can lead you out of a stressful situation.
The study adds: "Apart from the benefits for day-life activities, methylxanthines may even be considered instrumental for health-maintenance. The combination of theobromine and caffeine in cacao/chocolate seems to be appropriate for having many of the expected benefits of methylxanthines with few drawbacks. In fact, chocolate/cacao does not generally produce insomnia or cause anxiety. The reason why the main methylxanthine in cacao, theobromine, has a differential effect when compared with caffeine or theophylline merits further investigation. Finally, it should be noted that the advantages of cacao/chocolate consumption may be counterbalanced by the high caloric intake associated to the sugar present in the preparations. Perhaps “diet” or “light” low-caloric preparations of cacao/chocolate should be explored to increase the health benefits of a pleasant experience."
3; AVOID SUGAR, THIS IS OBVIOUS BUT AVOID HIDDEN SUGARS TOO
Stay away from the most dangerous thing is sugar.Youstartconsumingitwhenstressedandwantmoresugarandmoresugarandfeelbadaboutourselves.Sojustsstayinngawayfromsugary is the best idea.
Alot of foods you would not expect to have sugar do, and in America we are so programmed to eat sugary foods.
4. EAT MOST CALOIES EARLY IN THE DAY -- HAVE A LIIGHT SUPPER
breakfast looks like: I am a big smoothie person.Ilvoeabigsmoothie.Throw some veggies, frozen spinach, avocado,andcoconutmilkdoram=lmongmilkandwhenIdothatIfeelgoodabouthowIstartmyday. Has healthy fats and fiber and then always makes me feel good.
Lunch is usually what I call my big ass salad.As many vegetables as I can get in there. and usually not afraid of putting it in the calories in the form of nut sand seeds
Most caloric meal of the day.
Ilike a smaller dinner. protein source like whole grains or a sheet pan of roasted vegetables we may crumble some cheese on top.
5. EXERCISE EVERY DAY EVEN IF IT IS GARDENING OR MOWING THE LAWN
I am one of those people who sees the benefits of eating more plants...
I think alcohol is a great question We know that in higher doses it activates our flight and flight mechanism so definitely stay away from higher levels. People not having troubles with sleep, a little is fine. But as long as you stay away from sugary mixes it's fine but even tonic water has sugar in it. For a lot of people, that's two or more drinks. You can tell when your heart rate goes up when you're drinking.
Exercise...I am an exercise junky ..I think everyone should get physical activity in some ways shape or form.
Be active whether gardening or walking or mowing the lawn. Does no thave to be a 100-mile bike ride, just has to be something you enjoy. But don't want you to get intimated or turned off so just get out there.
Endocannabinoids...that get released...our bodies releae compaounslikeCBDanddoitinresponnsetoexercise.
anti-stress hormones are endorphins and endocavanoids. Iamevidencebasedandthey can measurethem.peoplewhosturgglewithendorphinseitherdoingthewrrongexericseorgoinghtoohard.... if you do that you will feel awful.
6. EAT MOSTLY PLANT BASED FOODS -- YOU CAN DO THIS ON ATKINS (WHO KNEW?)
Mood...vegetables but also want to highlight the low glycemic berries...if you have a sweettooth, raspberries, blackberries, and blueberries.sofullofantioxidancetomakeusfeelgood.
TAKE CARE OF YOUR GUT HEALTH WITH PRE AND PROBIOTICS
Gutbrainaxis. Keeing the gut healthy healthy with probiotics have a healthy gut helps improve mental health as well.
7. DRINK MORE WATER .. DEHYDRATION LEADS TO DEPRESSION AND LOWER MOOD
really fascinating stuff around dehydration and mood. Just being dehydrated can cause a negative outlook. You might be bummed out and angry and just dehydrated so drink a little extra water and you might pop out of it. Think of how important water is to all our physiological functions and it activates our fight or flght.
8. GET SUNLIGHT IN THE MORNING. EARLY AND DAILY
Sunlighteatly in the morning. research onUVAandUVB raysinsunlightandtheUVBraysareimportantforvitaminDsyntheisbutthe UVAon our skin helps us feel our neurotransmitters and helps boost our mood.
OurnextbookistheAtkins100eatingsolution.thisiscomingoutinjanaury. Hitsstandsdecember15th.andIcan give you the link to the good food good mood wellness guide.
9. IF YOU WANT TO LOSE WEIGHT DO IT. JUST CHOOSE THE WAY THAT'S RIGHT FOR YOU
We make Atkins compatible with people who eat red meat and those who dont...vegan plan...controlling blood sugar there is a lot of different eating patterns you can have.
Mediterranean low carb diet.... Eco Atkins...Vegetarianandalittlefishas well.For people 8 servings of vegetables a day. Thewholepointof creating net carbs was to encourage people to eat their vegetables and not have it count against their total carb intake.
- Atkins vegetarian meal plan: https://files.atkins.com/SS2020_40_Vegetarian_Plan.pdf
- Atkins vegan plan: https://files.atkins.com/FW2019_40_Vegan_Plan.pdf
- Atkins On Vegetables:
A new Atkins book, which is called “The Atkins 100 Eating Solution: Easy, Low-Carb Living for Everyday Wellness” by Atkins VP of Nutrition, Colette Heimowitz, with a foreword written by Rob Lowe.
The book hits stands on December 15th and provides an overview of the most accessible and flexible low carb program ever based on solid science from the creators of the original keto, low carb approach.
- A focus on the Atkins 100 eating approach – an easy low carb lifestyle to follow that entails consuming 100 grams of net carbs a day while eating delicious and satisfying foods that lessen their impact on your blood sugar
- Cutting-edge research and delicious low carb recipes to enjoy (For the first time ever, you’ll even learn how to modify each recipe for the Atkins 40 and Atkins 20 program)
- Ways to tailor the eating approach to different ways of eating including vegetarian, Paleo, Mediterranean and more