In the world of nutrition, wellness and fitness there's a term for foods....
Health & Wellness
Trivia Question: In the world of nutrition and wellness, there's a term for foods that are not only nutritious but also help improve mental and emotional health. What is this term, and can you name one example of such a food?
Answer: The term is "mood-boosting foods". An example is dark chocolate, which contains flavonoids, caffeine, and theobromine, all known to enhance mood and cognitive function.
As a 58-year-old fitness enthusiast embarking on a 4-year European vacation adventure with a fully functional home gym in Europe, maintaining both my physical fitness and mental well-being is crucial. Here's how I incorporate mood-boosting foods into my diet while staying extremely fit during my extended vacation:
Energizing Breakfast Options
Start my day with a bowl of Greek yogurt topped with berries and a sprinkle of nuts and seeds. This combination provides probiotics for gut health, antioxidants from the berries, and omega-3 fatty acids from the nuts, all of which contribute to improved mood. Add a banana for an extra serotonin boost to kickstart my morning. Then I do a little meditation and some reading
Pre-Workout Fuel
Before hitting my home gym, grab a slice of whole-grain toast with mashed avocado. The complex carbohydrates will provide sustained energy, while the healthy fats in avocado support brain function. Pair this with a cup of green tea for a gentle caffeine boost and L-theanine, which can enhance focus during your workout. I also make sure I add a little Creatine in my tea.
Post-Exercise Recovery
After your training session, prepare a protein-rich meal featuring fatty fish like salmon. The omega-3 fatty acids in salmon are excellent for reducing inflammation and supporting brain health. Serve it alongside quinoa and sautéed leafy greens like spinach or kale for a perfect balance of protein, complex carbs, and micronutrients.
Afternoon Pick-Me-Up
When the post-lunch slump hits, reach for a small square of dark chocolate (70% cocoa or higher) and a handful of mixed nuts. This snack combines mood-enhancing compounds from the chocolate with the protein and healthy fats from nuts, helping to stabilize your mood and energy levels. I normally take a walk in nature at this time to dictate my book thoughts to my notes that are fresh on my brain or I would listen to a little music.
Dinner for Sustained Well-being
For dinner, try a colorful salad with mixed leafy greens, topped with grilled chicken or lentils, cherry tomatoes, and a sprinkle of pumpkin seeds. This meal is rich in tryptophan, which aids in serotonin production. Add a turmeric-based dressing for its anti-inflammatory properties and potential mood-boosting effects. I may also have some fresh meat with the salad.
Hydration and Supplements
Throughout the day, stay hydrated with water infused with citrus fruits like oranges or lemons. These fruits are high in vitamin C, which can help reduce stress and fatigue. Consider incorporating a high-quality fish oil supplement to ensure you're getting enough omega-3s, especially on days when you don't eat fatty fish. I also ensure I get at least a teaspoon of olive oil a day.
By integrating these mood-boosting foods into my daily routine, I support both my rigorous fitness regimen and my mental health during my 4 year European vacation adventure. I always remember to listen to my body and adjust my diet as needed to maintain peak performance in my home gym and high spirits for exploring Europe.
The concept of "mood-boosting foods" or "nutritional psychiatry" focuses on how certain foods can positively impact mental and emotional health. While it's challenging to name all such foods, as research is ongoing and individual responses can vary, here's a list of some well-recognized mood-boosting foods:
1. Fatty Fish: Rich in omega-3 fatty acids, which are crucial for brain health and mood regulation.
2. Dark Chocolate: Contains flavonoids, caffeine, and theobromine, which may improve mood and cognitive function.
3. Berries: High in antioxidants and anti-inflammatory compounds that may support brain health.
4. Nuts and Seeds: Especially walnuts, sunflower seeds, and pumpkin seeds, which provide tryptophan, zinc, and selenium.
5. Whole Grains: Such as oats, brown rice, and quinoa, which are high in fiber and can help regulate blood sugar levels, impacting mood.
6. Leafy Greens: Like spinach and kale, rich in folate, which plays a role in serotonin production (a mood-regulating neurotransmitter).
7. Yogurt and Fermented Foods: These contain probiotics, beneficial for gut health, which is linked to mood and mental health.
8. Bananas: High in vitamin B6, which is vital for creating neurotransmitters like serotonin and dopamine.
9. Beans and Lentils: Good sources of B vitamins and amino acids, important for mood regulation.
10. Coffee: The caffeine can boost mood, at least temporarily.
11. Green Tea: Contains L-theanine, which may have a calming effect on the brain.
12. Turmeric: Contains curcumin, which has potential mood-boosting properties.
13. Eggs: Packed with vitamins D, B6, B12, and minerals like zinc, iron, and copper.
14. Avocados: Rich in monounsaturated fats and fiber, beneficial for brain health and mood.
15. Oranges and Citrus Fruits: High in vitamin C, which has antioxidant properties.
It's important to note that while these foods can contribute to improved mood and mental health, they should be part of a balanced diet and not the sole focus for treating mood disorders.
Always consult with healthcare professionals for personalized dietary advice.