How To Improve Our Mood And Fight Against Anxiety And Depression With Our Diet And Lifestyle?
Here are ways from paylesskratom that you can improve your mood and fight against anxiety:
Plants: New Actors In Depression
Fruits and vegetables play an essential role in maintaining our good mood.
Prebiotic fibers for a top microbiota
Plants provide many prebiotic fibers that help maintain healthy microbiota (a new name for intestinal flora). Prebiotic fibers are food for our “good” intestinal bacteria.
Prebiotics act on pathogens present in the intestine (bacteria, viruses, fungi) and contribute to the development of our microbiota. Indeed, the microbiota is a new fundamental player in the functioning of the brain. If it is not balanced, anxiety can quickly appear. To learn more about the microbiota, it’s here.
Prebiotic fibers are present in onion, asparagus, chicory, artichoke, garlic, endive, leek, unripe banana, Jerusalem artichokes, dandelion, salsify, rye bread, white beans, lentils, chickpeas.
Plant precursors of serotonin and melatonin
Eating fruits and vegetables in the evening produces serotonin and melatonin, molecules in relaxation and sleep. Taking supplements such as white diamond kratom for example also help in body functioning.
Antioxidants: The Great Richness Of Fruits And Vegetables
Plants have antioxidant properties: the antioxidants present in plants would have a role in depression. Indeed, one of the recently discovered mechanisms involved in depression and anxiety is oxidative stress. Thus, eating various plants in large quantities reduces the risk of depression. However, this protection is not valid with antioxidant food supplements: it is conferred by the food.
Polyphenols For Mood
Plants contain many antioxidants, including a large family of polyphenols which would have very interesting properties on mood. The big winners are:
green tea, wine, and turmeric: for their antidepressant action
saffron: for its anxiolytic, anti-stress, antidepressant role
Polyphenols are very promising molecules for our health, especially in their major role in mood disorders.
Carotenoids For Optimism
Recently, scientists established a link between blood carotenoid levels and optimism. These phytonutrients are present in carrots, cooked tomatoes, sweet potatoes, cooked turnips, cooked spinach, lettuce, cooked broccoli, red peppers, papaya, tangerines, and tomato sauce.
fruits and vegetables
- Omega 3 Fatty Acids For Daily Well-Being
Fatty acids play a fundamental role in mental well-being. Indeed, an imbalance in fatty acids in favor of omega 6 and, to the detriment of omega 3, disrupts biological rhythms and can cause depression. The omega-6 fatty acids to be reduced are present in the oils and fats found in sunflower oil, peanut oil, meats fed with corn and soy, palm oil, and industrialized products using these oils. Palm oil (palmitic acid) is associated with a risk of major depression. The omega-3 fatty acids to be preferred are found in rapeseed oil, walnut oil, flax oil, oily fish, walnuts, etc.
- A Diet With A Low Glycemic Index
A diet with a high glycemic index is associated with a risk of depression. The glycemic index makes it possible to classify foods according to the elevation of the level of sugar (glucose) in the blood. The higher the glycemic index, the more it will cause a rapid rise in blood sugar. High blood glucose levels contribute to depression.
It is, therefore, necessary to limit sugar intake, refined foods such as refined cereals (white flour, white bread, pasta, white rice, etc.), industrialized dishes, and favor whole meal products (wholemeal bread, wholegrain cereals, etc.). Indeed, a Mediterranean-type diet reduces the risk of depression by 30%. So, eating fat and sugar desynchronizes the hormones.