LION WELLNESS | Apple versus donut. Turkey sandwich versus Big Mac.
When we make everyday food choices, we know that what we eat has an impact on our waistline. But an emerging body of research shows there is an important link between our diet and our mental health.
Eating high-qualitydiets abundant in vitamins, minerals and antioxidants give our brains the “fuel” it needs to function at a high level, lift our moods, andprotect us from anxiety and depression. On the flip side, too much junk food and sugar puts both our mental and physical health at risk.
To boost your mood, try incorporating the following foods into your diet:
To Ease Anxiety
Foods with magnesium can have a calming effect on the nervous system. Some of the best sources include leafy greens, nuts, seeds, avocado, and sweet potatoes.
For a snack, reach for a banana which contains high amounts of the natural mood-lifter dopamine. Or enjoy some dark chocolate, which studies show can reduce the number of stress hormones in your body.
To Lower Risk of Depression
Studies show people who eat lots of fish that’s rich in Omega-3 fatty acids, like salmon and tuna, are at a lower risk of depression. Overall, try eating anti-inflammatory foods like those found in a Mediterranean diet, which includes plenty of fruits, vegetables, fish, olive oil, nuts and seeds.
For Better Sleep
There’s a reason we all get sleepy after eating Thanksgiving dinner – turkey has been shown to induce drowsiness. Try incorporating turkey in your diet to achieve a more consistent sleep pattern.
For a snack, almonds and walnuts both contain melatonin, a hormone that regulates your sleeping patterns, which will help you get your beauty sleep. Experts also recommend a soothing hot beverage before bed, such as decaf teas like chamomile and passionflower, or warm milk.
For help getting started with healthy eating, contact Michelle Kiser, assistant director of fitness and wellness from LMU FitWell. To learn more, visit lmu.edu/lionwellness.
