What to Eat to Feel Better — Inside and Out
- Dietitian.Lauren Hmede
- May 20, 2019
- 3 min read
What to Eat to Feel Better — Inside and Out
You diet need to be always under control as many life challenges could not be!
Healthy diet rich in fruits, vegetables and whole grains in addtion to lean protein sources and healthy fat sources is a great way to feel well and energized even in the down moments. Moreover, a healthy diet is linked to less risk of many chronic diseases and cancer.
What to Eat to Maintain Strength and Stamina
A lack of nutrients or a wrong distribution lead to low energy level and prevent you from doing what you need to do. So its important to have 5-8 servings of fruits and vegetables in addition in addition to whole grains as these food keep you energized.
Both aging and inactivity result in muscle mass naturally declining which increases your risk of injury. That is why protein is really important as it can help in muscle building and maintenance. Both animal and plant sources are good. You may have meat, fish, poultry, eggs and beans, nuts, lentils and soy.
What to Eat to Boost Your Mood
Changes in many life circumstances could affect your mood and put you in a depression and sadness status. These are needed to be discussed with your physician but a healthy diet along with appropriate nutrients could habve brain-boosters effect.
Some of the food related to anti-depressant effect contain the following nutrients:
· Folate: spinach, oranges, mustard greens, broccoli
· Iron: oysters, lentils, spinach, dark chocolate
· Omega-3 fatty acids: salmon, herring, walnuts, flaxseeds
· Vitamin A: green leafy vegetables, broccoli, pumpkin, carrots
· Vitamin C: red bell peppers, orange, strawberries, cauliflower
· Zinc: oysters, lobster, crab, almonds
What to Eat to Increase Focus and Mental Clarity
There are many factors to cognitive function and your ability to focus and clear your mind of mental clutter, if you feel like you're operating in a fog some days, your diet may be part of the problem.
A 2010 review published in Neuroscience organized a list of "brain foods," which have been studied for their effects on cognition and mental decline. Most of the research focused on the effect of nutrients on the brains of older adults, but the potential exists for the benefit of brain foods in all ages. In particular, omega-3 fatty acids — found in salmon, flax and walnuts — have been extensively researched for their benefit to brain health.
In addition, B12 deficiency has been linked to poor memory. You need to have high intake of his vitamin from animal foods such as beef, tuna and eggs, as well as in plant-based foods like non-dairy milks and fortified cereals.
What to Eat for More Energy
Reaching unhealthy snack is not a good way to boost your energy level. While some processed food are high in sugar and they can boost your energy level for short time, they can lead to sugar crash and left you hungry.
The first thing to do when you feel tired and fatigue is to ask yourself is it hunger or thirst. The first step to do is to drink plenty of water and wait if the feeling does not go away then you need to space your large meals with healthy snacks rich in protein and fiber.
What to Eat to Ease Inflammation and Pain
Many aches and pains are caused by inflammation, an immune response that occurs as your body tries to protect itself against invasion, infection and other damage. According to a study published in 2018 in the journal: ''Nutrients", high inflammatory food increase breast cancer reccurence, here comes the idea of anti-inflammatory diet to reduce reccurence of breast cancer, pain and inflammation.
An anti-inflammatory diet such as the Mediterranean and DASH diet are rich in vegetables, fruits, legumes, olive oil and fish. When you are pain free, you feel better in your life.
Getting Help with Nutrition
Learning healthy lifestyle habits can be challenging but it is no difficult as you can keep tracking your food intake using "MyPlate" or you can join social community.
A dietitan or nutritionist for sure help you to adapt healthy lifestyle habits.
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