If it’s true that we are what we eat, then we should not limit our attention to what food does to our physical health but also what it does to our state of mind. Food is an important part of life. It gives us energy, sustains us and heals us. It provides us with nutrients without which we could not survive. Certain foods, of course, are more beneficial than others. Some give us a boost. Others make us feel rather sluggish. The worst kind can make us sick in the long run.
Foods that Make You Feel Energized and Healthy
In other words, the kind of food we eat affects our whole person. Unfortunately, we still know very little about the role food plays for our mental and emotional balance. The food-mood connection, if you will, remains largely unknown.
Nevertheless, the American Academy of Family Physicians (AAFP) has listed a number of food items thought to be “mood boosters.” Among them are Omega-3 fatty acids, richly found in salmon, flaxseed oil and walnuts; tryptophan, an amino acid, found in red meat, fowl, soy and dairy products; magnesium, found in avocado, nuts and green leafy vegetables; folic acid, found in many fruits and green vegetables; and vitamin B-12, found in meats, fish, shellfish and dairy products.
While sufficient consumption of these nutrients can have a positive effect on a person’s emotional state, the AAFP emphasizes that its dietary recommendations are not to be taken as an alternative treatment of mental and emotional disorders.
Research on the subject of the food-mood connection has found that the balance of the nutrients we consume on a daily basis influences most how we feel. For example, a protein-rich breakfast is a great energy provider at the start of your day. Lean meats, poultry, eggs, tofu and yogurt are good sources.
Likewise, low-glycemic (slow-burning) carbohydrates are extremely important for energy infusion. They are metabolized into blood glucose, the only energy source the body can use instantaneously. Whole-grain carbohydrates like brown rice and oats contain B-vitamins that nourish the nervous system and promote the production of serotonin, a.k.a. the “feel good hormone.” Low-glycemic carbohydrates are also found in milk, yogurt, soy, nuts and many fruits, especially berries.
Clinical studies have shown that eating a balanced breakfast not only helps to improve a person’s mood but also sharpens memory and learning functions, which is one of the reasons why especially children at school age should never leave home without a healthy breakfast.
While constant snacking can quickly lead to unwanted weight gain, a small snack or two during the day is not to be dismissed. The right kind of snacks can boost blood sugar levels and keep them stable until your next regular mealtime. Fruits and nuts are preferable to sugary energy bars and the likes. Highly caffeinated energy drinks are not a good choice, despite of their popularity. A shot of caffeine may perk you up for a while, but it can also interrupt your sleep pattern, particularly if you have it late in the day.
As a beverage, water is much better. Water helps circulate oxygen and nutrients in the bloodstream and removes waste. Staying sufficiently hydrated throughout the day makes you feel less depleted and less tempted to reach for lesser choices. In fact, drinking a glass of water is often the best boost you can give your body.
I know, it’s not the most welcome advice, but I say it anyway: Stay away from chocolates, pastries, candy and cookies as daytime snacks. Protein, not sugar, stimulates your brain cells and keeps you alert. If you are used to having a sweet treat in the afternoon doldrums, cut back gradually to avoid withdrawal symptoms.
Last but not least, check with your doctor whether you suffer from iron deficiency. Insufficient levels of iron can cause you to feel chronically fatigued and lethargic. Eating animal protein from meats and seafood can help, but beans, tofu, spinach, raisins and prunes are also good sources if you adhere to a vegetarian diet.
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