You’re not alone if you’ve noticed that your mood and overall health have seemingly declined due to poor eating habits and a sedentary lifestyle. Modern society is plagued by junk food and processed, high-glycemic foods which can be downright addicting. However, there are ways that you can regain control, improve your health, and boost your mood.
Junk Food: A Dangerous Addiction
As seen in a study conducted by Harvard, high-glycemic foods have a significant impact on the brain. These types of foods are typically highly processed and refined, causing a spike in blood sugar levels. And with sugars and sweeteners regularly added to store-bought foods, it seems as if there’s no escape.
The study divided participants into two groups – one group was given a high-glycemic milkshake while the other was given a milkshake with the same calorie content and flavor but a low glycemic index. The research showed that the group who consumed the high-glycemic milkshake experienced an intense response in the pleasure center of their brains, similar to reactions from heroin or cocaine use. This suggests that these foods can be highly addictive.
The Connection Between Mood and High-Glycemic Foods
Beyond being addictive, there’s evidence to suggest that high-glycemic foods contribute to mood disorders like depression. With more than 15 million American adults suffering from depression each year, it’s essential to address this issue. Thankfully, there are simple measures you can take to combat depressive feelings and restore a positive outlook on life.
1. Eat Raw Fruits and Vegetables
By incorporating more raw fruits and vegetables into your diet, you’ll increase your intake of complex carbohydrates, which can raise serotonin levels and help lift your spirits.
2. Consume High-Protein Foods
Salmon and turkey are both excellent sources of protein and tryptophan, an essential amino acid that affects your nervous system and can help combat depression.
3. Spend Time Outside
A daily dose of sunshine (at least 10 minutes) can significantly improve your mood. However, be mindful of overexposure and practice sun safety.
4. Consider Natural Supplements
St. John’s wort, kava kava, and SAMe can all have positive effects on depression. As always, consult with a healthcare professional before adding new supplements to your routine.
5. Avoid Alcohol and Caffeine
Both alcohol and caffeinated drinks can exacerbate depressive symptoms, so it’s best to stay away from them.
6. Limit Processed Foods, Refined Sugar, and Refined Flour
Steering clear of these products can help curb addiction and improve overall mental and physical health.
7. Say No to Saturated Fats
Foods high in saturated fats, such as fried foods or bacon, can leave you feeling sluggish and fatigued. Opt for healthier alternatives like baked or grilled dishes.
8. Use Positive Affirmations
When negative or fearful thoughts surface, repeat positive affirmations to yourself – you’ll be surprised at how well this simple exercise can help.
By taking these steps, you’ll be on your way to achieving better health and an improved mood. Remember, a healthy lifestyle doesn’t have to be complicated. Start small, and gradually incorporate these suggestions into your daily routine. Your body and mind will thank you.
