Improve your mood with healthy food

Improve your mood with healthy food

Sure, you’ve heard that eating fresh, healthy food is good for you. But did you know that eating well can also help support your mental health?

 

It’s true. In fact, there’s growing evidence pointing to a link between nutrition and mood. A good balanced diet along with regular cannabis consumption is the key to a good mental and physical health.

 

The science of food and mood

Many of your body’s activities are controlled by natural chemicals called neurotransmitters. These neurotransmitters carry signals between nerves and other cells to help manage your heartbeat, breathing, emotions, concentration levels, and more. And by eating certain foods, you can help stimulate the production of some neurotransmitters.

Physiological and cognitive processes  like appetite, pain-sensation, mood, and memory, fertility, pregnancy, are regulated by the endocannabinoid system (ECS), which is a biological system composed of endocannabinoids, which are endogenous lipid-based retrograde neurotransmitters that bind to cannabinoid receptors, and cannabinoid receptor proteins that are expressed throughout the mammalian central nervous system (including the brain) and peripheral nervous system.

Well-known neurotransmitters include:

Dopamine

Helps activate your sense of pleasure. It also increases alertness and concentration, and improves reaction time.

Get a boost through food: To help your body produce dopamine, eat plenty of protein, such as meat, fish, tofu, beans, milk, eggs, and lentils.

Cannabis: Marijuana increases dopamine in the brain in an indirect way. The cannabinoids in marijuana do not act on dopamine neurons directly. Instead, they act on the endocannabinoid system. Cannabinoid receptors are found in many brain areas that have dopamine neurons.

 

Serotonin

Helps manage sleep and appetite, balance your mood, and reduces pain and anxiety.

Get a boost: Serotonin is made in the brain from B vitamins and the amino acid tryptophan, found in most dietary proteins. Chocolate, oats, dairy foods, and many seeds are also high in tryptophan.

Cannabis:Marijuana activates cannabinoid receptors, and the link between cannabinoid receptors and the serotonin system may help explain some of marijuana’s effects. Activation of cannabinoid receptors increases serotonin, and blocking serotonin blocks many of the endocannabinoid system’s functions.

In a 2007 study, scientists found that 20% of mouse serotonin neurons had cannabinoid receptors. Endocannabinoids such as anandamide were also found in areas of the brain associated with serotonin. Interestingly, cannabinoid receptors are found not only on serotonin neurons themselves, but also on inhibitory neurons nearby. This means that cannabinoids may be able to either increase or decrease serotonin system activity.

 

Endorphins

Help reduce feelings of pain, promote calmness and serenity, and relieve anxiety and depression.

Get a boost: Eating chocolate, strawberries, and spicy foods can all stimulate endorphin production. So does exercise.

Cannabis: Researchers have discovered that the “runner’s high”, usually attributed to endorphins – the body’s self-produced opiates – may actually be caused by endocannabinoids, self-produced chemicals similar to those found in marijuana.

Oxytocin

Helps you feel relaxation, social connection, and love.

Get a boost: Foods that promote oxytocin production include eggs, bananas, salmon, nuts, beans, and legumes.

Cannabis:  A recent study by researchers at the University of California (the Berkeley campus)  reveals that that THC triggers the release of Oxytocin, Have you heard the lyric ” the lonely stoner seems to free his mind at night” a popular opinion is that  this is why many stoners become loners.  We get our Oxytocin fix we need from weed rather than people.

 

A balanced diet can help promote a balanced mood

 

As you probably know, many people reach for “comfort foods” or the “munchies” during times of stress. Starchy or sweet dishes taste good and may feel emotionally satisfying — in the short term. That’s because they elevate your blood sugar and trigger the same pleasure centers in the brain that addictive drugs do. But later, processing those carbohydrate-heavy foods can cause you to feel an unpleasant crash. On the other hand, healthy eating helps keep your blood sugar stable — which can help maintain your mood throughout the day.

 

If you’re not used to eating a well-rounded diet, these guidelines offer a good foundation:

 

  • Eat 3 well-balanced meals, starting with breakfast. Before, or mayve after your wake and bake, a good breakfast is the most important meal of the day. Best choice includes lean protein and complex, whole-grain carbohydrates, along with lots of fiber and a little healthy fat. After a long night’s sleep, it gives your body the energy necessary to get moving and thinking.

 

  • Choose good sources of protein, including eggs, nuts, fish, quinoa, yogurt, or cheese. Protein digests slowly, which helps stabilize blood sugar.

 

  • Avoid high-sugar foods or refined carbohydrates, such as bagels, doughnuts, or white bread. Instead, make smart choices like whole grains, fruits, vegetables, and legumes, which also provide important nutrients and fiber.

 

  • Eat at least 6 servings of vegetables and 2 servings of fruit every day. One serving of fruit or a vegetable = ½ cup. And the more colorful your plate, the wider range of nutrition in your food — so try to eat produce in all the colors of the rainbow throughout the day. Pro tip: Opt for whole fruit over juice. The fiber in whole fruit offers many benefits, including slower sugar absorption.

 

  • Don’t forget dietary fats. Omega-3 fats from foods such as fish, flax seeds, walnuts, some eggs, and grass-fed beef have been shown to support brain function and reduce inflammation, which may help fight depression and some chronic pains.

 

  • Choose beverages wisely. Drink plenty of water to improve blood flow, keep your brain well-hydrated, and support concentration. Avoid sugary sodas and drinks, or those with artificial sweeteners, colors, flavors, or preservatives. Limit or avoid alcohol, and limit coffee intake to no more than 3 cups per day. Still craving a warm drink? Green tea has been shown to reduce anxiety and sharpen mental focus, and its lower caffeine levels mean a gentler lift.

 

  • Snack well. Healthy snacks such as nuts, cheese sticks, fresh or dried fruit, and veggies can help keep your blood sugar stable and give you energy. And they’re easy to carry, so you can have them on hand wherever you go.

Plan ahead for better health

Eating a healthy diet can go a long way toward supporting a positive mood. It might mean a little extra effort, especially with today’s busy lifestyles. But it’s worth it to eat well and wisely — so you can feel your best, in body, mind, and spirit.

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