What are the foods that are good for the mood against burnout? Good and bad mood levels are controlled by dopamine and serotonin hormone levels in the body. It is possible to raise our mood and prevent burnout with some foods.
Covid pandemic triggers anxiety and anxiety, while also leading to a feeling of exhaustion and intense exhaustion. However, just as our diet and the nutrients we consume are of great importance in keeping our immunity strong, it is possible to benefit from some nutrients that nature offers in order to strengthen our psychology, namely our mental health.
We have to keep our mood a little high with some nutrients that are good for depletion during the pandemic period. Good and bad mood levels are controlled by dopamine and serotonin levels in the body. Oxytocin and endorphin hormones are also known to play a role in a person’s good mood. Therefore, in addition to eating healthy, it is worth consuming these nutrients regularly, which can increase our spiritual energy by acting on hormones.
10 nutritional tips from experts that are effective against burnout, good for mood:
Dark green leafy vegetables
Dark green leafy vegetables such as spinach and chard contribute to getting enough daily magnesium with magnesium contained in it. The magnesium mineral, which is both involved in the production of serotonin and is necessary for the optimal functioning of the hormone oxytocin, is abundant in these vegetables. Folic acid, whose low levels are associated with depression, is also abundant in these vegetables.
Oily fish such as salmon and mackerel are EPA and DHA-rich fish with essential fatty acids. These essential fats are associated with lower levels of depression and should be taken with external nutrients as they are not synthesized in the body. Consuming these fish 1-2 times a week can reduce the risk of depression.
Dark chocolate contains caffeine adN-asiletanolamine, which are known to improve a person’s mood. Dark chocolate is a healthier option than milk chocolate, both because it contains flavonoids more intensely, which contributes to the improvement of mood, and because it contains less sugar. However, since it is a food with a high sugar content, it is worth noting that healthy people should not consume more than 10-15 grams per 2-3 squares per day. People with diabetes or hypoglycemia should consult a nutritionist about quantity and type.
Studies show an association between healthy gut bacteria and lower levels of depression. In addition, a significant amount of serotonin is produced by healthy bacteria in the intestine. In this sense, regular consumption of fermented products such as yogurt and kefir can contribute to the formation of good mood by increasing the number of beneficial bacteria in the intestine.
Group B vitamins contained in it promote the production of serotonin, dopamine and some other substances involved in the improvement of mood, improving the mood of the person. Since the lack of folic acid in it is also associated with depression, pulses, which are a good source of folic acid, can help improve mood.
Red meat, eggs, chicken, turkey
Tryptophan, which is involved in the secretion of the hormone serotonin, known as the happiness hormone, is an essential and external amino acid. Red meat is found in a lot of animal nutrients, such as eggs and chickens. In this sense, consuming 1 egg in the morning and opting for protein sources such as red meat or turkey in one of the meals can contribute to the improvement of mood.
Bananas also have a high tryptophan content, which is involved in the secretion of serotonin. If you don’t have diabetes or kidney disease, consuming 1 small banana a day can help you relax.
Foods such as walnuts, almonds, cashew nuts contain healthy fats and protein. These nutrients contain a high amount of tryptophan, which is involved in the secretion of serotonin. Although it is not known to what extent the amounts affect the mood, it is useful to consume these foods with dense calories in numbers such as 3 walnuts or 8-10 raw almonds/nuts per day.
It has been shown in studies that people who eat fiber at breakfast have higher energy and better mood. Thanks to the high fiber in oat content, it prevents blood sugar fluctuations and related mood changes. In addition, group B vitamins and folic acid contribute to the formation of good mood in the person.
Coffee increases the effectiveness of dopamine and norepinephrine, which improves the mood of the person. It is possible to see the same effect in both caffeinated and decaf coffee. Phenolic compounds found in coffee are thought to improve mode. Healthy people can consume 1-2 cups of coffee per day. In order not to exceed the safe caffeine dose, it is worth limiting other caffeine-containing beverages such as green tea and black tea when coffee is consumed.
Make healthy meal plans!
In addition, the feeling of losing control over what you eat or other things you can’t control during the pandemic can also cause negative mood. Be planned to regain control in terms of nutrition. Make daily or weekly healthy meal plans and shop accordingly.
Planning will help you eat healthily and deal with the negative emotions of having lost control. In addition, it is shown that physical activity, both in the form of sports and not of sports nature, is associated with happiness and good mood. In this sense, in addition to paying attention to your nutrition, try to be as active as possible.