Good Lifestyle

Winter trails and social distancing remain in force in a large part of the country, we could all use a small dose of happiness. While reaching a pint of ice cream or taking that the Extra Pecan Pie slice could make you feel well in the short term, the rush you get from these sweet (and caloric) choices will dissipate in no time, Leaving you on the unfortunate end of a sugar race with nothing to show for that.

However, there are scientifically proven foods to make you feel happier (usually by stimulating your mood with serotonin or helping toinhabit depression or anxietyThis will not have a negative impact on your global size or health. In fact, in addition to stimulating your mood, thesehealthy food are packaged with nutrients you need.

"What you eat has a huge influence on your physical and mental health. I like to give an analogy of an automobile: If you use a regular gas, the car will not work as well as if you use premium gases," declaredDr. Julian Lagoy, MD a psychiatrist withCommunity psychiatry. "It's the same for us and our diet;Eat a lot of processing and fast food Do not provide sufficient nutrients for the body that in turn decreases our physical and mental health. "

Instead, Lagoy is a fan ofFoods rich in antioxidants And foods that are packed with amino acids of well-being such as phenylalanine and tyrosine, such as Turkey and steak.

To propose this list of healthy consumes that will make you feel good, we consulted a team of dietitians, registered doctors and nutritionists and their expertise. Scroll to see other nutrients that made the cup! Read it and for more things about how to eat healthy, do not miss7 healthiest foods to eat right now.

"Apples are aSource of upper fiber. In addition to filling yourself, the apple fiber supports healthy digestion, helps regulate blood sugar and insulin, borders of LDL cholesterol against glycine and nourishes good intestinal bacteria related to a. stronger immunity and a happier mood "explains the registered dietitian and the spokesman of Apple Opal,Cynthia Sass, MPH, MA, RD, CSSD. Opal apples are the only naturally non-brown and non-GMO apples in the United States and tasty treatment alone. This golden Delicious-Topaze Cross Apple has a distinctive color, flavor and texture that earn people all over the country.

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"For meat lovers, a certain Turkey could increase the quantities of selenium, whichhas been linked to Improvement of mood states, "saysDr. Leela R. Magavi, MD, psychiatrist andRegional Medical Director, Community Psychiatry, which also noted that steak, ham and beef liver have a similar effect. "That's why, on Thanksgiving, many people will improve mood and sleep due to the increase in serotonin levels from their turkeys filled with tryptophan."

"With regard to depression, eating healthily by getting enough nutrients will help increase neurotransmitters such as large dopamine and serotonin that are important in the regulation of mood. For example, the dopamine neurotransmitter precursor is synthesized. from phenylalanine amino acids and tyrosine ". Lagoy. "These amino acids are in many healthy foods with proteins." Some examples include milk, cheese and eggs.

"Foods rich in probiotic Can help create a sense of calm in the body by improving the health of the intestine. Probiotics are needed to improve the intestine microbiota and have been demonstrated to improve and reduce the effects of anxiety, stress, depression and thesimply lead to a happier disposition," RemarksTrista Best, Rd, a dietician registered withBalance a supplement. "We know that the neurons that double your intestine can play a major role in your mood. These neurons produce serotonin, a mood neurotransmitter. As a result, keeping the intestine lining in good health thanks to a healthy intestine. Probiotic supplementation can be a useful tool in your kit to improve and stabilize mood. "

So, what should you store if you want to feel happier? "Fermented foods are the richest natural probiotics and include Miso, Kimchi, some yogurts, saerkraut and tempeh," adds better. "They are also known to prevent acute illness and mitigate chronic diseases, which also affects the overall quality of life of life and mood."

This is another favorite of the intestine. "One of the simplest things we can do for our mental well-being consists in feeding our intestinal microbiome, where 90% of our serotonin producing cells live, with probiotic-rich foods such as Kefir," notesCaroline Margolis, RDN, a registered diet nutritionist based in Bloomfield Hills, MI. "Every service of 8 ounces of kefir, such asPath of lifeis a probiotic plant of 12 live and active crops and 25 to 30 billion beneficial CFUs (settlement units) that introduces and maintains the diversity of good bacteria in the intestinal microbiome. In fact, there wasstudies Connect kefir to a balanced intestine, an increase in serotonin levels and a decreased risk of anxiety and depression. In addition, Kefir contains tryptophan which is an amino acid that serves as a precursor of serotonin, helping to increase serotonin levels in the brain. "

ThisHealthy snack is an excellent source of vitamin B, which has been demonstrated as a booster of atmosphere. "There is a lot of importanceresearch The interest in Role B Vitamins play in the maintenance of cognitive health, "explainsAbbie Gellman, MS, Rd, CDN, a registered dietitian and chief at the Culinary Education Institute. "B-complex vitamins produce neurotransmitters such as serotonin and regulating energy consumption in the brain, so it is plausible that inadequate inadequate could reduce cognition."

"Not only do the pineapples contain serotonin, known to strengthen the mood, but also contain Bromein, who works against inflammation - a direct link to anxiety and depression," says the nutritionist and the Holistic health coachOlivia Audrey.

"Fat fish well has sourced such as sockeye salmon: rich inOMEGA-3 fatty acids whostudies show help to improve mood, "saysDr. Uma Naidoo, a nutritional psychiatrist, trained chief, nutrition specialist and the author ofThis is your brain on food. These same omega-3 fatty acids can also improve the health of the brain. In addition, salmon also contains tryptophan, which contributes to a relaxed and balanced sensation.

"Legumes, such as black beans, are one of Mother Nature's best sources of mothers' mother. As a component of hemoglobin in the blood, iron is the key oxygen holder in the body. When the Iron Levels, the tissues are tissue to oxygen, resulting in a poor fatigue, a poor concentration and a disturbed sleep. Iron-grade ironing iron is the number of number one nutrients, with children, teenagers and women of childbearing the most exposed women, "saysElizabeth Somer, MS, RDN,Persona Nutrition's Member of the Medical Advisory Council and author ofFood and mood: the complete guide to eat well and feel your best. "The beans also help keep your mood on such a keel. They are almost bold but raped in proteins, water and fiber - the magic combo to feel fully satisfactory on some calories." They are also very low on the index glycemic, so help regulate blood glucose, as well as appetite. "

"The pumpkin seeds are good sources of magnesium, which is a mineral thatCan reduce anxiety levels andImprove the symptoms of depression, "saysAlicia Galvin, Rd, resident dietitian forSovereign laboratories.

Magnesium strikes again! "The magnesium found in nuts and beans that can maintain the levels of cortisol at the bay, reduce stress levels and improve mood," says Dr. Magavi. "People who eat well tend to feel good and the mood difference can be remarkable and changing." OtherFoods rich in magnesium Include dark chocolate and lawyers.

"I still emphasize the importance of food to mitigate anxiety and stimulate one's mood. A lot of my patients have expressed their mood after making an effort to change their diet," said Dr. Magavi. "I strongly recommend consuminghealthy carbohydrateswhich can lead to an increase in the absorption of amino acids due to the release of insulin; This could lead to an increase in tryptophan levels, and therefore, serotonin, involved in depression and anxiety. Whole grilled bread, oats and quinoa can be associated with delicious fruits to improve energy and mood. "

With regard to foods rich in antioxidants, black raspberries take the cake, but mood-boosting antioxidants are found in other healthy fruits and vegetables such as artichokes, plums and blackberries. "I like to say to my patients who suffer from anxiety to eat a lot of fruits and vegetables, because these foods include antioxidants that help anxiety," says Dr. Lagoy. "Antioxidants help neutralize free radicals that can damage cells in your body."

"Entire eggs particularly contain high quantities of tryptophan, as well as antioxidants, which reduces inflammation and controls free radicals in the body," says Audrey. The eggs are also high in protein and constitute a good source of vitamin D, which are both necessary to make serotonin.

"Curcuma and saffron have both been shown help improve people's mood "Notes Dr. Naidoo, who suggests adding a pinch of black pepper to turmeric to make the active ingredient more bioavailable to the body and brain. Dr. Magavi agrees." Saffron can help you feel more energetic and optimistic, "she says. So these 16 Energy and immune drinks recipes .