Kevin Chlor is a healthy lifestyle advocate and contributor to several publications on weight training protocols and eating for performance. Below Kevin discusses dietary hacks that can work towards improving mood.
There’s no end to lists, websites and articles on foods that should be part of, are omitted from, our physical fitness routines, but rarely do we get straightforward information on foods that can improve our mental health and cognitive function.
So, in this article Kevin Clor will focus less on the waistline and more on the mind as we explore some of the best foods for mental performance, clarity and wellbeing.
Brightly Colored Foods Don’t Just Look Pretty
The more colorful your plate, the better it is for your mental health, reports The New York Times, and it’s not because the nice colors might lift our spirits more than, say, a plate of steamed cabbage.
Kevin Chlor reports that brightly colored capsicum, eggplant, and broccoli are all big players in reducing inflammation and improving our sleep quality and our moods. Topping off a dinner with some rich blueberries and fresh orange juice will also do the brain the power of good.
Chocolate Shouldn’t Be a Guilty Pleasure
There’s a lot to be said for comfort eating chocolate, and it’s not just to do with the sugar rush or milky satisfaction that a lot of chocolate and candy bars offer.
Kevin Chlor explains that chocolate contains an antioxidant called epicatechin, which is known not only for its anti-cancer properties, but in its ability to ward off cell degeneration. This means it’s good for healthy hearts and brains, stemming the tide of dementia and even Alzheimer’s.
It’s found in abundance in dark chocolate, but much less so in the heavily processed, milk chocolate bars we tend to reach for. Look for a cocoa content of 70% or higher for both a mood and a cognitive boost.
Heartily Feed on Healthy Fats
We’ve been programmed to think that fat equals bad, but that’s not the case explains Kevin Chlor, certainly not for our brains. Instead, the right kind of fats can do wonders for our gray matter.
It’s all thanks to Omega-3, fatty acids that play a huge part in the health of our cells. Omega-3 is found particularly in oily fish such as salmon, sardines, and mackerel.
For the vegans, there’s no need to go without Omega-3, which is also to be found in chia seeds and seaweed. Omega-3 fatty acids are also found in nuts, such as walnuts and almonds.
But if you’re fine with seafood, then you might also want to consider mussels and oysters, the latter of which has long been thought to be an aphrodisiac. Kevin Chlor says this added bonus means you now have double the reason to head down to the local fish market.
Whole Grains and Fiber
While it’s true that depression can be caused by a myriad of external factors, there are some foods that the dreaded black cloud of melancholy loves to feed off.
Kevin Chlor explains that processed and refined sugars and flour are culprits for raising blood sugar levels to a colossal spike before causing them to slump just as quickly. These changes in blood sugars can cause havoc with our moods, leaving us depressed and craving another fix.
By switching to whole grains such as oatmeal for breakfast rather than processed cereals, you’ll not only miss out on that mood-muddling sugar rush, but you’ll feel fuller for longer, so less likely to reach for a mid-morning snack.
Substituting white rice with brown, regular pasta with wholewheat and white bread with wholegrain are all ways in which you can boost your mood.
You’ll barely notice the difference when it comes to preparation and taste but will work wonders for your mental health by reducing levels of carbohydrate. Kevin Chlor says that these foods are also high in fiber, which means a healthier gut, thus a healthier body.
Cut Back on Caffeine
This addition is a little bit of a cheat, in that it’s the absence of a food that can lift mood as opposed to the addition of one, but there’s a lot to be gained in the mental health department by cutting down on caffeine.
This wonder drug wakes us up, makes us more productive and seems to get us through those tough afternoons at the office. But once the initial effects wear off, the withdrawal symptoms are rather grim.
Anxiety, depression, disturbed sleep, and insomnia are all symptoms of both caffeine overdose and caffeine withdrawal, making it an altogether unpleasant experience if the balance isn’t quite correct.
Kevin Chlor says that switching to a less-caffeinated life might sound like a nightmare, but once you’re over the first few days of discomfort, you can look forward to sweeter dreams, and lower anxiety levels.
See Your Doctor if Things Don’t Improve
All the above tips can help you lift your mood but if you’re still struggling with low mood or think you might be depressed, you should always seek medical advice.
