By Tracey Karele – AIM Nutritionist

 

The festive season is a time of joy and merriment; it’s a time to put aside your daily routines and to celebrate with your loved ones. More often than not, rich food and alcohol form part of this celebration, and overindulgence during the holiday season is the norm. While a day or two of indiscretion may be OK, a few weeks worth of unhealthy foods, parties, wining and dining can leave you feeling low and sluggish. Get healthy and happy again by exercising, eating right and supplementing well to begin the New Year on a high note.

 

According to the Mayo Clinic, some preliminary research suggests that having a poor diet can make you more vulnerable to depression. Researchers in Britain looked at depression and diet in over 3000 middle-aged office workers over the course of five years. They found that people who ate a junk food diet — one that was high in processed meat, chocolates, sweet desserts, fried food, refined cereals and high-fat dairy products — were more likely to report symptoms of depression.

A study by BBC health investigated the impact of diet on the mental health of 200 people in Britain. Researchers reported that changing the diet improved mental health significantly. 26% said they had seen large improvements in mood swings, 26% noticed improvement in panic attacks and anxiety, and 24% noted an improvement in depression. The participants said that cutting down on food ‘stressors’ and increasing the amount of ‘supporters’ that they ate helped to improve their mood. ‘Stressors’ were foods such as sugar, caffeine, alcohol and chocolate (all festive favourites!) ‘Supporters’ included water, vegetables, fruit, oil-rich fish, nuts, beans, non-fat dairy products, egg whites and whole grains.

 

Along with wreaking havoc on your blood glucose levels, the refined sugar found in chocolates, sweets and other treats has been implicated in aggressive behaviour, depression, fatigue, anxiety and many other conditions. Excessive consumption of refined sugar is also undesirable because sugar uses B-vitamins for its breakdown, and the B vitamins are very extremely important in regulating the mood.  

What to eat

 

There are certain things that you can eat that can actually help to boost your mood. The B-vitamins, for example, are important in this case, as a B-vitamin deficiency can lead to exhaustion, irritability and depression, amongst other things. Over the past several years, evidence has mounted that B-vitamins—B12 and folate in particular—may ward off depression and other mental problems. Sources of folate include asparagus, spinach, beef liver and lentils, while foods of an animal origin (i.e. meat and dairy) are sources of vitamin B12.

It is widely believed that a deficiency in the neurotransmitter serotonin plays a role in depression. Tryptophan is an amino acid precursor to serotonin, and is especially rich in foods such as fish, turkey, chicken, cheese, tofu, oats and eggs. However, eating a meal that is high in tryptophan won’t raise your serotonin levels unless you eat a meal that is relatively high in carbohydrates too, especially unrefined carbohydrates.

The role of carbohydrates in uplifting the mood must also be emphasized. Glucose (from carbohydrates) is the brain’s primary source of fuel; so a reduced carbohydrate intake will reduce the brain’s source of energy. Carbohydrate-containing foods like breads, cereals and pasta can produce a temporary increase in brain serotonin, and a subsequent calming or anxiety-reducing effect.

 

However, it’s not just what you eat but also how you eat that will affect your mood. Eating small, regular meals will help to balance your blood sugar levels, and there is no question that individuals who battle to keep their blood sugar levels stable also experience fluctuations in mood.

 

Get moving

 

If you ask someone why they exercise, they will often tell you “Because it makes me feel good.” As it turns out, it actually does! Exercise is slowly being linked through research with improved psychological functioning. Exercise actually seems to help people cope with the negative effects of stress. Some psychologists actually recommend exercise as therapy for their patients who are having mental or emotional difficulties. The exact cause of exercise’s influence on an improved mental outlook is not completely understood. It may be as simple as a feeling of satisfaction and self-worth that is created by getting and staying in shape.

Guidelines for physical activity from the American College of Sports Medicine include doing moderately intense cardio for 30 minutes a day, 5 days a week OR doing vigorously intense cardio for 20 minutes a day, 3 days a week AND doing 8 to 10 strength-training exercises, with 8 to 12 repetitions of each exercise twice a week.

 

AIM products for detoxing your mood

 

• GinkgoSense contains fish oil and therefore DHA, which is the predominant essential fatty acid (EFA) in your brain. It helps to maintain neurological health, and also helps to improve brain function, memory, concentration and mental clarity. It also contains ginkgo biloba, which improves blood flow to extremities. Ginkgo has been studied for many years and shows very positive results for improving concentration and memory, listlessness, depressive moods, anxiety and many others conditions.

 

• Peak Endurance provides 50% of your daily requirement for those all important B-vitamins – Vit B1, B2, B3, B5, B6 and B12.

 

• GlucoChrom contains chromium, which has been shown to help maintain normal blood sugar levels, and this is significant as fluctuations in blood glucose levels are associated with changes in mood.

 

• AIMega is a source of EFA’s, which constitute a major part of lipids (fats) in the brains and nerves, and are involved in the transfer of messages between nerves. If EFA’s are in short supply, then these messages are never transferred properly.  Also, EFA’s are important in the metabolic pathway that controls serotonin metabolism. Clinical trials have indicated improvements in patients who are on antidepressant drugs where supplementation with EFA’s minimized symptoms. 

 

• Reassure SP contains 100% of your daily requirements for zinc. Low serum zinc levels have been linked to major depression.

 

• Composure consists of a special combination of 8 herbs that exert a calming effect on the nervous system. These herbs also work together to supply the body with some of the nutrients that can be depleted in times of stress.

 

• Proancynol 2000: According to a small study from a Texas University, selenium supplementation of 200 micrograms a day for 7 weeks improved mild and moderate depression in 16 elderly participants. More studies are needed, but it can’t hurt to make sure that you’re eating foods that help you to meet the Dietary Reference Intake for selenium (55 micrograms a day).

 

Top 10 foods for feeling better  

1. Wild salmon – rich in omega-3 fats and vitamin D
2. Spinach – rich in folic acid and soluble fibre
3. Skim milk – rich in vitamin D and vitamin B12
4. Ground flaxseeds – rich in soluble fibre, omega-3 fats and folic acid
5. Blackberries – rich in soluble fibre and folic acid
6. Omega-3 fortified eggs – rich in omega-3 fats, vitamins D and B12
7. Sardines – rich in omega-3 fats and vitamin D
8. Soybeans – rich in soluble fibre, folic acid and omega-3 fats
9. Beans – rich in soluble fibre and folic acid

10.  Brussels sprouts – soluble fibre and folic acid

Courtesy of www.fitsugar.com