Hi all, I read this book titled, The Food-Mood Solution by Jack Challem and I learned a lot from it. I just knew that food plays quite a big role in naturalizing our mood. Here are some statements which I quoted from the book and found to be very useful for all of us. If you want to know the details, why not head out to the nearest bookstore or a library.
Are you stressed? If you're not sure, ask yourself whether you are often tense, rush to get things done, have too many things to do or feel tired most of the time. If this sounds like you, you're stressed! When we feel stressed, we are more likely to seek out comfort foods- specifically those high in sugars, carbohydrates and fats- as an antidote. It does temporarily reduce feelings of stress, which is no doubt why we find them so comforting. However, there is a serious downside: the regular consumption of comfort foods leads to unstable blood sugar and insulin levels and can contribute to overweight and mood swings. So, how exactly the right step to improve your moods?
Anxiety, Nervousness and Tension High potency B-Complex Vitamin B3 Vitamin B6 Magnesium Theanine Arginine plus lysine | Depression High potency multivitamin or High potency B-Complex Vitamin B6 Folic Acid Omega 3 fish oils Tyrosine | Fuzzy Thinking or Spaciness High potency B-Complex Vitamin B1 Vitamin B12 Omega 3 fish oils Ginkgo | |
Impulsiveness Omega 3 fish oils High potency B-Complex Magnesium | Bipolar Disorder Omega 3 fish oils High potency B-Complex | Distractibility High potency B-complex Omega 3 fish oils | |
Fatigue High potency B-complex Extra vitamin B1 Vitamin C Theanine | Irritability, anger, aggressiveness High potency B-complex or multivitamin Vitamin C Omega 3 fish oils Zinc | Low Libido Increase dietary protein, reduce sugars and carbs Tyrosine | |
Poor Memory Omega 3 fish oils Ginkgo Ginseng | Moodiness High potency multivitamin or high potency B-complex Increase dietary protein, reduce sugars and carbs | Sleep Problems Ginkgo Ginseng Melatonin | |
Premenstrual Moodiness High potency multivitamin or high potency B-complex Extra vitamin B6 Ginkgo | Stress High potency B-complex Ginseng Rhodiola | Impatience High potency B-complex Theanine Omega 3 fish oils | |
Down Days Vitamin B12 plus tyrosine | Migraine Headaches Vitamin B2 | Panic Attacks High potency B-complex Extra Inositol Magnesium | |
10 guidelines for mood-enhancing eating habits :
Guideline 1 : Eat a little protein at each meal eg fish, chicken, eggs, turkey
Guideline 2 : Eat a variety of high fiber non starchy vegetables eg. Spinach, onions, tomatoes, cucumbers
Guideline 3 : Eat a variety of high fiber non starchy fruits eg. Fresh raspberries, blueberries, apples, watermelon, banana.
Guideline 4 : Cook with olive oils or macadamia nut oil
Guideline 5 : Drink water and teas
Guideline 6 : Avoid fast food and chain restaurants
Guideline 7 : In all restaurants, practice defensive eating
Guideline 8 : At home or office, avoid pre packaged microwave meals
Guideline 9 : Avoid most refined oils
Guideline 10 : Avoid or strictly limit your intake of sugars and grain-based carbohydrates.
Exercise is important for health, but it is understood how non athletes usually dread the E word. Hearing the word exercise can send couch potatoes running to the nearest sofa with thoughts of fatigue, embarrassment and an already overloaded schedule. Why not begin exercising slowly but regularly? For example, walking is a great way to start. You can do it early in the morning, during lunch or after work and dinner. Bring a friend because it might be more fun to exercise with a significant other, a co worker or a neighbour. Dancing is a great physical activity for couples if you have a partner who also enjoys it. And please make sure that you always stay hydrated because physical activity should make you sweat and that means you need to stay hydrated.
Below is the 3 basic lifestyle strategies that will help you to create a buffer zone against stress and it will give you time to recharge yourself. These three strategies are:
- Defining your personal boundaries Personal boundaries are the limits we set to prevent other people from annoying us or from trampling on our privacy, time or emotional sensitivities. Learn to say NO (kindly but firmly) is often a way of defining a boundary. Other way of saying NO is 'No thanks', 'I can't', 'Can't do that', 'Excuse me?' etc. Draw the line at work to avoid distractions and to do job effectively. Allow yourself down time where it involve doing your favourite activity eg reading, going to a spa, painting, praying, having a lunch with close friends.
- Reshuffling your priorities
Make "To Do" Lists by doing two lists, one list is what you have to do today and the other list is what you have to do tomorrow, one for work and another for home-related activities. Do the same each day. In making lists, always bear two things in mind. One, what must you do today? Two, what you do not have to do today? - Uncluttering and simplifying your lifeYou must learn how to distinguish between your needs and your wants. The basic necessities of life are food, shelter and income and WANTS is everything else. People who spend too much money on their wants may sacrifice their long term ability to pay for their needs. One more thing, control your shopping. When you go for a shopping, always use a shopping list and if you are tempted to make an impulse purchase, ask yourself whether you can live without the product. Simplifying your life doesn't apply only to consumer goods. If your social schedule often leads to burnout, you may have to declutter your social life. Ask yourself whether all your activities enhance your quality of life or leave you feeling stretched thin and tired. If those activities are taking a toll on you, it's time to reshuffle your priorities J
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