Tag Archives: mood

Good Mood Food : Brain Foods

Article by Mike Sweeney

We now know that regular exercise can affect your mood, increase your energy and increase confidence. In fact a recent study published in the Journal of Psychology, Health & Medicine found just 20 minutes of aerobic exercise generates the most psychological benefit including increased positivity, increase relaxation and enhanced energy levels of participants.

But what about the effects of food?

The Truth about Fat

With the benefits of exercise well established, have we forgotten about the effect food has on your mood? For example, a review published by Greenfield in 2010 found that those who regularly ate processed meats, sweetened desserts, fried food, refined cereals and high-fat dairy products were more likely to think negatively and be depressed than those eating whole foods. The best known of foods to influence mood has to be omega-3 fatty acids, partly due to the explosion of research and commercial products containing omega-3’s and claiming to be ‘brain foods’. Eating these foods may not actually make you more intelligent, but omega-3 and omega-6 fatty acids are crucial for normal brain structure and function. Specifically, arachidonic acid (an omega-6 found in steak) enhances cognitive function and to memorize things whilst DHA (docosahexaenic acid) is essential for normal visual and cognitive development . DGLA (dihomo-gamma-liolenic acid), arachidonic acid and EPA (eicosapentaenoic acid) plays a key role in regulating blood flow, balancing hormones and maintaining optimal immune functioning among other things.

What Does This Mean?Simply stated omega-3 and omega-6 fatty acids help your brain to work, helps you to improve learning and improve memory, regulate inflammation, optimize hormones and improve recovery from exercise. The ratio of omega-6 to omega-3 in modern diets has changed from 3:1 to approx. 20:1, this imbalance has been linked to physical and mental health disorders such as depression, ADHD, mood, appetite and reduced quality of sleep.

What can we do?There are supplements available but the easiest way to consume your share of essential fatty acids would be to consume some oily fish (salmon, mackerel), dark leafy green vegetables, dairy (cottage cheese, milk) and a good grass fed steak in your diet. These foods cover all your dietary requirements to optimize mood, cognition and recovery.

Carbohydrates, Mood and Memory

At rest the brain accounts for approx. 20% of energy consumption and it relies on a constant supply of glucose (carbs). You may be surprised to know that carbohydrate consumption can actually improve your mood and memory. It is thought the reason for this is that the synthesis of acetylcholine is increased. This is important because Alzheimers (a failure of memory) is associated with a depletion of acetylcholine and drugs that block acetylcholine disrupt memory altogether. A study published in the Archive of Pediatrics and Adolescent Medicine in 1996 found memory and brain performance to be negatively affected by missing breakfast (yet another reason why breakfast is the most important meal of the day!). This effect was reversed by consuming low glycemic index carbs at breakfast (think oats or weetabix).

Carbohydrates are also known to be calming via an increase in serotonin, which makes you feel good and relaxed. To test this theory, Australian researchers tested the lasting effects on mood of a low-carb Vs a high-carb diet. Their research highlight that those on ketogenic diets, although they experienced more weight loss, also did not improve their mood, were more hostile, confused and depressed in the long term (over 1 year) than those consuming low glycemic carbohydrates.

Take home message: Dont skimp on carbohydrates and do not miss breakfast, especially if you need to be mentally alert.

Mike Sweeney is a performance & lifestyle nutritionist dedicated to helping people achieve their goals. For information on how to practically translate the information in this article into cheap healthy meals please visit www.cheap-healthy-meals.com for recipes and more.










Find More Brain Foods Articles

Mood and Food- What foods can improve it? : Brain Foods

Article by Jason Yun

Halloween is about up. Which means the Holiday season pretty much here. The Holidays tend to bring a lot of stress into people’s lives. All the plans that need to be made, the juggling of schedules, the gift buying and giving, the crowded malls, the gobbling turkeys, and all those darn Santa hats.

The worst thing that happens around this time of year is that most people just drop their nutrition and workout programs. Bad nutrition and not working out will lead you to be a very unpleasant Mr. or Mrs. Scrooge. And with everything else going on top of that…

That’s why I stress the importance of good eating. Not good eating in the way of eating BBQ spare ribs everyday tastes good, but good eating in the way of staying healthy with your nutrition and only cheating on your diet less then 10% of the time.

It will keep your mood up and keep you happy. Be happy! The holidays are supposed to be fun. Don’t get stressed. So here are 5 foods that you can eat to help improve your mood. And they aren’t just for the Holiday season either; year round these foods can make you feel good.

Food #1 Spinach. Calorie for calorie this green leafy veggie provides more nutrients then almost every other food on Earth. Scientifically proven to help protect the brain from age-related declines. A healthy brain will make you happy. It’s also loaded with the vitamin called Folate. Folate has been shown to cause depression if the levels are too low.

Did you know Subway has spinach? Replace your sandwich with the nutrient-dense spinach from that nutrient-less romaine lettuce next time. Always opt for a spinach-based salad when you can. Your mood will thank you.

Food #2 Dark Chocolate. No! I am not talking about Snickers or Milky Way Bars either. The chocolate you want to look for is ‘high cocoa-content dark chocolate’. 60 percent cocoa or above. 70 percent or higher are the best but it is hard to find. But don’t pig out on it either because of the palmitic acid type of fat in it. But chocolate has been proven to release endorphins and will boost serotonin levels, which will give you a happier you. But again keep the intake low—no more then a couple ounces a week.

Food #3 Walnuts. This nut contains more Omega-3 fatty acids then any other. You need Omega-3’s in your diet. One of the many benefits of Omega-3’s is that they support brain function. They have been used in depression studies and have helped considerably. Your brain and mood go hand-in-hand. They don’t call Omega-3 fats ‘brain food’ for nothing.

Food #4 Salmon. I’m only talking wild here, not the farm-raised. The most Omega-3 Fatty Acid you can find in one food item is probably found in Wild Salmon. Notice how we’re coming back to Omega-3’s? The wild kinds of salmon who dine on their oceanic friends are full of this wonderful fatty acid. However the farm-raised kinds are fed grains, not exactly the kind of grub you’ll find in the ocean and rivers where salmon live. The result is a fish that produces very little Omega-3 fats and produces a lot more of the inflammatory Omega-6 fats. We already get more then enough of this fat in our diets. So just eat the Wild Salmon and avoid the farm raised like the plague. Always ask if your at a restaurant, too.

Food #5 Eggs. And yes I mean the whole egg. I wrote an entire article on the benefits of this food. For starters, it is without question the absolute best whole protein food you can eat. People are worried about the cholesterol and fat though. But you see eggs contain Choline, which is a B Complex vitamin that many people will be low on if they avoid foods like eggs. Choline to be ‘used’ appropriately by the body needs to be in the presence of fat. Eggs are perfect because of the fat already naturally occurring. Without getting too scientific choline is connected to memory and thought- both very important for affecting mood.

There you go– Eat Up!

Jason Yun, a certified Strength and Conditioning Specialist and Sports Nutritionist, is the owner of Yun Strength and Fitness Systems, LLC and is a Columbus fitness bootcamp instructor and weight management teacher. To learn more about the your body transformation in Columbus go to http://www.yunbootcamps.com/getsexy.html










Powerful Food That Boost Brain Function & Increase Concentration : Brain Foods

Article by Medical Zones

We all have the ability to concentrate, yet on some days it can be difficult. People who have problems concentration can be the result of lack of energy, poor dietary choices or a side-effect of some illnesses. You can boost your brain power by feeding your brain “brain foods”.

Certain foods that offer more nutrients to to help boost concentration and protect the brain and keep it functioning optimally, as well. What you eat helps to fuel both your body and your brain, and eating the right foods can boost brain performance, and sharpen memory.

1. Eggs

Eggs are rich in nutrients, containing high quality protein and a wide range of essential vitamins, minerals and trace elements. But there’s moren nutrient called choline, found in eggs, can help to keep the brain healthy and functioning optimally.

Two antioxidants found in egg yolk called lutein and zeaxanthin help prevent the risk of age-related cataracts and macular degeneration, two of the most prevalent age-related eye conditions.

The high protein and low calorie content of eggs make them a perfect brain boosting snack for someone on a diet.

2. Fish

Consuming omega-3 fatty acids in fish aids the brain by increasing brain activity and promoting correct functioning. Fish such as tuna, salmon, mackerel and herring are very good sources of omega-3 fatty acids, so include fish in your diet at least twice a week to improve your memory and concentration powers.

3. Whole grain

Whole grain is a great brain stimulator because it contains high percentage of folate. Make sure you’re eating a diet rich in whole grain breads, cereals, barley, popcorn, etc., because they can boost your blood flow to the brain. Whole grains are also rich in vitamin B6, an important brain vitamin.

4. Blueberries

Blueberries are higher in antioxidants than most foods, and these important chemicals act on free radicals that would harm cells. Experiments conducted on mice showed that blueberries helped brain performance by reducing the amount of oxidative stress, or damage, free radicals caused in brain cells.

In one recent study, subjects who ate one cup of blueberries a day for two weeks showed an increased birth rate of brain cells in the hippocampus (region responsible for memory), and scored significantly higher in classroom tests than those subjects who did not.

5. Avocados

Avocados are full of healthy mono-saturated fats,which contribute to healthy blood flow, the main requirement for a healthy brain. Avocados also has plenty antioxidants, making them a perfect food for improving your concentration.

6. Dark Chocolate

Dark chocolate has powerful antioxidant properties and contains natural stimulants like caffeine, which increase the production of endorphins while enhancing focus and concentration. The caffeine found in dark chocolate also improve mood. It has high content of flavanols that facilitate blood supply to the brain and enhance cognitive skills.

7. Nuts

Nuts boost your brain power and improve your mood. Nuts are a great source of protein as well as Vitamin A, vitamin E Omega 3 fatty acids and Omega 6 fatty acids. Vitamin A and vitamin E, found in nuts, can help boost the memory center in the brain. Nuts such as, almonds, walnuts, hazelnuts, peanuts, brazil nuts and pecans are an important part of your brain.

8. Sunflower Seeds

Like nuts, many seeds and nuts can boost your mood and brainpower. Sunflower seeds contain tryptophan, an important amino acid that the brain converts to seratonin, which is a natural way to relieve mild depression and insomnia. Additionally, sunflower seeds are high in thiamine, an important B vitamin, which increases memory and cognitive function.

9. Eggplant

Eggplant contains a nutrient called nasunin which keeps our brain sharp by enhancing communication between our brain cells and messenger molecules. It also contains anthocyanin, antioxidant that protects the lipids in brain cell membranes.

10.Gingko Biloba

Ginkgo biloba is believed to increase the blood flow to the brain and increase the oxygen levels, which are good for memory. It also contains antioxidants that neutralize dangerous free radicals. Gingko improves memory and alertness.

Author:If you want more information about nutrition please visit this site right now.