Mood is everything; how your whole day will unfold depends on your mood. Feeling grumpy will ruin the day for you, and you might want to resort to eating tasty junk food to “feel good” for a short time. Of course, whatever we feed our stomachs, we feed our brains.
Human brains are big, and a lot of the energy converted from the food we eat go straight to our noggin. It isn’t news that eating sinful amounts of junk food can cause irregular shifts in blood sugar levels, which then interferes with the brain chemicals that affect mood.
The BBC series Trust Me, I’m a Doctor explores the impact of food on the brain and inferred that a healthy diet is crucial to having a healthy brain; thus having a happy, uplifted mood.
Feed your brain
Not all the nutrients we absorb are needed by our brains. Some are more crucial to maximum brain function than others. Here are some of these nutrients, their sources, and how much of them you need:
Support energy production in cells, therefore relieving fatigue and exhaustion. These also improve nervous system function, and aid with memory processing and cognition. Excessive consumption of alcohol and sugary foods deplete vitamin B levels.
Vitamin B1 (thiamin) deficiency causes depression and lack of self confidence, particularly in women. The recommended daily dose for adequate levels of vitamin B are one mg for men, and 0.8 mg for women, through supplements like vitamin B complex, or foods rich in vitamin B, which include: yeast extracts such as Marmites; dairy products like milk and yogurt; oily fish like salmon; turkey meat; and brown rice.
Transports oxygen to the brain for proper brain function. Iron deficiency is most common worldwide – the National Diet and Nutrition Survey (NDNS) data shows that 27 percent of women, and 48 percent of teenage girls are iron-deficient.
The recommended dose of iron each day are 8.7 mg for men (19-64 years), 14.8 mg for women (19-50 years), and 8.7 mg a day for women (50-64 years). Foods rich in iron include pig liver, black pudding, venison, red meat, seafood (cockles, mussels, canned tuna in oil), and tahini paste.
Is usually needed for bones and teeth, but it also helps with the release of hormones and neurotransmitters that pass messages from one brain cell to another. Adults (19-64 years) need 700 mg of calcium a day.
Calcium of course, is abundant in dairy products – a pint of milk provides as much as 720 mg calcium. Other calcium-rich foods include green vegetables like kale (135 mg calcium per 100 g) and cooked broccoli (40 mg calcium per 100 g); chia seeds (just three tablespoons can provide an impressive 177 mg calcium); soy beans like tofu (200 mg calcium per 100 g); and sardines (382 mg calcium per 100 g if you eat their bones).
Maintains normal blood sugar levels and activates insulin receptors. Lack of chromium causes hunger pangs, cravings and mood changes such as nervousness, irritability, confusion and depression.
Adults need around 25 mcg (micrograms) of chromium a day. Foods that are high in chromium include mussels (128 mcg chromium per 100 g serving), Brazil nuts (10 mcg chromium each), dried dates (29 mcg chromium per 100 g), and pears (27 mcg chromium per 100 g).
Brain cells need zinc to respond to hormones. Severe deficiency can suppress brain hormones needed to trigger puberty and normal sexual responses. The recommended daily dose of zinc are 9.5 mg for men, and seven mg for women. Foods rich in zinc are oysters (45 mg zinc per 100 g), lean beef (10 mg zinc per 100 g), calves’ liver (16 mg zinc per 100 g), quorn (6.75 mg zinc per 100 g), and pumpkin seeds (two tablespoons provide around 2.5 mg zinc).
Is a key part of powerful antioxidant enzymes that protect brain cells from oxidative stress. It also protects against dementia and stroke. Intake recommendations for all adults is 400 mcg per day. Nuts like the Brazil nuts and cashews; sunflower seeds; seafood; and mushrooms are all good sources of selenium.
Besides the ones mentioned, protein is also vital to make serotonin and dopamine, which are neurotransmitters that regulate mood. Protein is abundant in meat, fish, beans, whole grains, quinoa, nuts, seeds, and eggs.
Breakfast, blood sugar, & inflammation
Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.
In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!
Learn how to Prevent—Even Reverse—Most Major Diseases by “Turning Off” Inflammation!
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
...even if straps, sprays and even torturing CPAP masks have failed you in the past.
Most people heal their snoring in just a few minutes per day using these powerful throat exercises. And they're so easy, you can do them, regardless of your age or physical shape.
Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.