Food and mood: the context

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Essen und Stimmung: Der Zusammenhang Wenn es darum geht, unsere Stimmung oder unsere Gefühle zu beeinflussen, denken wir oft als Erstes an Faktoren wie Musik, Umgebung oder zwischenmenschliche Beziehungen. Aber hast du schon einmal darüber nachgedacht, dass auch unsere Ernährung eine große Rolle dabei spielen kann, wie wir uns fühlen? Tatsächlich gibt es zahlreiche Studien, die belegen, dass das, was wir essen, direkte Auswirkungen auf unsere Stimmung und unser Wohlbefinden haben kann. In diesem Artikel werden wir uns genauer mit dem Zusammenhang zwischen Essen und Stimmung beschäftigen und wie man seine Ernährung anpassen kann, um eine positive Stimmung zu fördern. …
Food and mood: The connection when it comes to influencing our mood or feelings is often the first to think of factors such as music, surroundings or interpersonal relationships. But have you ever thought that our diet can also play a major role in how we feel? In fact, there are numerous studies that show that what we eat can have direct effects on our mood and well -being. In this article we will deal more closely with the connection between food and mood and how to adapt your diet to promote a positive mood. ... (Symbolbild/natur.wiki)

food and mood: the connection

When it comes to influencing our mood or feelings, we often think of factors such as music, surroundings or interpersonal relationships first. But have you ever thought that our diet can also play a major role in how we feel? In fact, there are numerous studies that show that what we eat can have direct effects on our mood and well -being. In this article we will deal with the connection between food and mood and how to adapt your diet to promote a positive mood.

science behind the context of food and mood

There is a growing amount of evidence that support the connection between our diet and our mood. A study from 2013 published in the Journal of Nutritional Science showed, for example, that people who consumed a diet with many processed food had a higher risk of depressive symptoms. Another study published in 2017 in the Journal of Psychiatric Research found that a diet with many saturated fatty acids and sugar increases the risk of depression.

The causes of these relationships are diverse. A possible explanation is that the composition of our diet influences the production and availability of certain neurotransmitters and hormones that regulate our mood. For example, a diet with many saturated fatty acids and sugar can lead to an increased inflammatory reaction in the body, which in turn influences the serotonin level. Serotonin is a neurotransmitter that is often referred to as the "happiness hormone" and is important for regulation of the mood and well -being.

food that can influence the mood positively

Fortunately, there are also foods that can have a positive impact on the mood. These foods often contain nutrients that promote the production of serotonin and other chemical compounds that are important for a good atmosphere. Here are some examples:

omega-3 fatty acids

Omega-3 fatty acids are essential fatty acids that occur in fat fish such as salmon, mackerel and sardines as well as in walnuts and flaxseed. Studies have shown that omega-3 fatty acids can have an anti-inflammatory effect and promote the production of serotonin.

whole grain products

Whole grain products such as oatmeal, whole grain bread and brown rice contain complex carbohydrates that can stabilize the blood sugar level. This can help to prevent mood fluctuations that can be caused by a sudden increase and waste of blood sugar levels.

fruit and vegetables

Fruit and vegetables are not only rich in vitamins and minerals, but also in antioxidants that have an anti -inflammatory effect. Examples of fruit and vegetables that are particularly good for the mood are berries, green leafy vegetables and citrus fruits.

probiotic food

Probiotic foods such as yogurt, sauerkraut and kimchi contain healthy bacteria that can have a positive effect on our intestinal health. A healthy intestinal flora in turn has an impact on our brain and can influence the production of serotonin.

how to adapt your diet for a better mood

In order to adapt your diet for a better mood, it is important to pay attention to a balanced diet and to reduce processed food, saturated fats and sugar. Here are some tips on how to optimize your diet:

1. Put on full -value food: replace processed foods and snacks with full value food such as fruits, vegetables, nuts and seeds.

2. Add Omega-3 fatty acids: Consume fat fish such as salmon and complement your diet with flax seeds or walnuts.

3. Pay attention to sufficient fiber: Whole grain products, legumes and vegetables contain fiber that can promote healthy digestion and stabilize the blood sugar level.

4. Treat yourself to probiotic food: probiotic foods can have a positive effect on intestinal health and thus also influence the mood.

FAZIT:

The connection between the food and mood is real and should not be underestimated. A balanced diet that is rich in omega-3 fatty acids, fiber, fruit and vegetables can help promote a positive mood and general well-being. It is therefore worthwhile to consciously pay attention to your diet and make healthy decisions in order to achieve a better emotional balance.