WW day 3
I am so glad that I started with WW again. I needed the proper guidelines for proper nutrition and food intake. I went out on the weekend and bought all the ingredients to make proper take-to-work lunches. My good friend and motivator has sent me this WW newsletter below about keeping up your mood. She told me along with this, she also takes daily Vitamin B complex, to boost her spirits, and keep her out of the moody blues.
When was the last time you were happy? If your answer is “who cares? I can’t remember anyway” then maybe your diet is affecting your memory and mood in more ways than you think.
It sounds incredible, but put simply, we all know how, albeit temporarily, we feel good after eating something truly delicious. Like that wonderful high we feel after a chocolate binge, for example. This shows us how food can affect our moods and lift our spirits.
However, it’s a sad fact that often these high sugar and high fat feel-good foods have the adverse effect of lifting our blood sugar levels only to have them come crashing down and causing us to feel low or lethargic shortly after.
It’s no wonder we can’t always put our roller coaster moods down to hormones or time of the month.
Experts say that your intelligence and memory aren’t purely determined by your genetic programming. What you eat can make a big difference to your mental abilities.
You are what you eat
Keeping your blood sugar balanced is probably the most important factor in maintaining an even energy, mood and concentration as well as weight.
When the level of glucose in our body drops we are likely to experience a whole host of symptoms including fatigue, poor concentration, irritability, nervousness, depression, excessive thirst, sweating, headaches and digestive problems.
This is when we crave sweet, starchy foods, or tea, or coffee, to give us a lift and before we know it, it becomes a vicious circle of artificial highs and real energy draining lows.
But there are a whole variety of feel good food enhancers that you can supplement your diet with to aid memory and to help ward off those blue moments.
Calcium and magnesium are particularly good supplements to take if you are feeling ragged and your nerves are shot to pieces and zinc has been proven to be one of the most powerful nutrients for mental health.
Patrick Holford, best-selling author of The Optimum Nutrition Bible says that every one of the 50 known essential nutrients, with the exception of vitamin D, has a role to play in promoting brain function.
“The B complex group of vitamins are vital for mental health. Deficiency of any one of the eight B vitamins will rapidly affect how you think and feel,” he says.
“As they are water-soluble and rapidly pass out of the body so we need a regular intake throughout the day to keep us topped up.”
This is where your variety of fresh vegetables comes in via salads, crudités and soups.
Vitamin C, he adds, not only helps boost your immunity against colds it also helps the brain to balance neurotransmitters so start getting your daily dose of carrots, parsley, oranges and berries.
So remember that if you stick to a healthy vitamin and mineral-packed diet you will soon see how quickly your short-term memory improves and nothing beats that feel good buzz that comes with reaching your target weight.
Below is a checklist supplied by the Institute of Optimum Nutrition, which is designed to boost your memory and your mood.
Mood and memory action plan:
- Eat a serving of fish at least every other day – particularly oily fish such as sardines, salmon, herring, tuna, mackerel
- Use (sparingly!) cold-pressed sunflower, pumpkin seed or flax oil on salads
- Eat one heaped teaspoon of ground seeds daily – on cereal, soups, salads or casseroles
- Eat plenty of B vitamin rich foods – whole grains, beans, lentils, fish, seeds and vegetables
- Eat plenty of zinc-rich foods – nuts, seeds and whole grains
- Try to cut out, or limit, stimulants such as tea, coffee and cigarettes
- Avoid too many sugary foods or processed foods with chemical additives
- Load up on glasses of water, diluted juices and herb or fruit teas
- Try to avoid frying foods wherever possible
- Avoid processed fats