There is a relationship between What we eat and how we feela very interesting topic that we increasingly explore within the world of nutrition and psychology. And our diet not only impacts physical health in general, but also on our emotional and mental well -being.
Today I will tell you how certain foods can influence mood and what nutritional strategies we can use to help us feel better.
He Intestine-corebro axis It is a bidirectional communication route between our digestive system and the central nervous system. Several studies have shown that our intestinal microbiome, that is, the billions of bacteria living in our intestine, play an important role in this connection.
An imbalance in these bacteria (what we call, dysbiosis) can affect problems such as chronic fatigue, anxiety and even depression.
Some foods rich in prebiotic substances (fiber), such as fruits, vegetables and comprehensive cereals, feed the Bacteria of the intestinepromoting a balance in the population that positively influences our mood.
Therefore, some nutrients have a direct impact on the production of neurotransmitters, which are chemical substances that regulate our emotions, such as: for example:
– Tryptophan: an essential amino acid that is a serotonin precursor, known as the “happiness hormone.” It is found in protein -rich foods such as turkey, chicken, eggs, banana, nuts and seeds.
– Omega-3 fatty acids: We can integrate it into our diet through blue fish (salmon, sardines), walnuts and linen seeds. These fatty acids also have anti -inflammatory properties that can help reduce depression symptoms.
– Group B vitamins: especially the B6, B9 (folic acid) and B12, are fundamental for the synthesis of neurotransmitters such as dopamine and serotonin. We can find them in green leafy vegetables, whole grains, lean and dairy meats.
– Magnesium: This mineral has a soothing effect on the nervous system and can help reduce stress. Some foods rich in magnesium are spinach, almonds, legumes and pure cocoa.
It is also important to avoid the consumption of ultraprocessed products. Soft drinks, precooked meals, sauces, snacks, etc … are related to a greater appearance of mental health problems. These foods contain large amounts of refined sugars, salt, additives and saturated fats that in addition to negatively influence health In general, they are characterized by triggering dopamine peaks that although at first it seems that they make us feel better, they affect our mood (our brain seems to be in a roller coaster) and is related to a greater impact of depression.
We must also think about how we eat. That is why it is important to have regular food schedules and balance their amounts, so we avoid imbalances in blood sugar and eat compulsively.
The hydration It also counts, since slight dehydration states can affect the mood and cognitive functions. So remember drinking enough water, do not feel the feeling of thirst.
In addition, probiotic foods are essential for good health of our microbiota, so introducing yogurt, kefir, chucrut or pickles will help us regulate emotions and reduce stress.
Of course, it is clear that mood is in connection with food. Adopting a healthy lifestyle will help you improve your health and your emotions.
You can know more about nutritionist Elisa Escorihuela through her Instagram account: @eliescorihuela his work in the Nutt Nutrition Center And in his book ‘Dietotherapy‘. You can also read all the nutritional recommendations that collect your articles in ABC of ‘Nutrition Classroom’.
#nutrients #direct #impact #mood
