{"id":85397,"date":"2024-09-09T13:03:18","date_gmt":"2024-09-09T11:03:18","guid":{"rendered":"https:\/\/runlovers.it\/2024\/how-food-influences-mood-and-well-being\/"},"modified":"2024-09-09T13:03:31","modified_gmt":"2024-09-09T11:03:31","slug":"how-food-influences-mood-and-well-being","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2024\/how-food-influences-mood-and-well-being\/","title":{"rendered":"How food influences mood and well-being"},"content":{"rendered":"<hr>\n<ul class=\"td-arrow-list\">\n<li>\n<h6 id=\"balanced-nutrition-prevents-energy-declines-and-mood-swings-improving-the-quality-of-daily-life\">Balanced nutrition prevents energy declines and mood swings, improving the quality of daily life.<\/h6>\n<\/li>\n<li>\n<h6 id=\"foods-rich-in-essential-nutrients-aid-digestion-and-also-help-give-you-healthy-glowing-skin\">Foods rich in essential nutrients aid digestion and also help give you healthy, glowing skin.<\/h6>\n<\/li>\n<li>\n<h6 id=\"mindful-food-choices-help-you-maintain-a-balanced-weight-reducing-nervous-hunger-and-improving-sleep\">Mindful food choices help you maintain a balanced weight, reducing nervous hunger and improving sleep.<\/h6>\n<\/li>\n<\/ul>\n<hr>\n<p>&nbsp;<\/p>\n<p><span class=\"dropcap dropcap3\">It is<\/span>said that &#8220;You are what you eat&#8221; or even &#8220;What you eat in private you wear in public.&#8221;<br \/>\nFood feeds you and makes you live, but it also has an undeniable influence on your life: in fact, it not only gives you energy but also changes your mood and your perception of life.<br \/>\nNeedless then to specify how crucial it is for those who play sports, right?<br \/>\nHowever, do you know exactly which moods or feelings of well-being or otherwise are related to what you eat?<br \/>\nHere are some ways to find out and possibly change course and improve your health through nutrition.      <\/p>\n<h3 id=\"1-energy-the-power-of-your-engine-that-is-your-body\">1. Energy: the power of your engine, that is, your body<\/h3>\n<p>  If you often experience fatigue or lack of strength and energy as early as the middle of the day, it could mean that your diet is not balanced.<br \/>\nSudden dips in energy, perhaps signaled by drowsiness, are usually related to an unbalanced diet or one that is too high in simple sugars and low in essential nutrients, which can lead to glycemic spikes followed by sudden energy crashes.<br \/>\nHaving energy dips not only has physical consequences but also affects your mood, making it highly variable and causing irritability and stress.    <strong>How to solve it?<\/strong>  Balancing meals.<br \/>\nMake sure each meal contains the right combination of complex carbohydrates, protein, and healthy fats.<br \/>\nFor example, a breakfast of oats, Greek yogurt and fresh fruit provides you with long-term energy without causing annoying sugar dips.<br \/>\nYou can&#8217;t miss mid-morning or afternoon snacks made with handfuls of nuts or a fruit to keep energy levels steady.<br \/>\nPersonally, I have always found these suggestions optimistic: a handful of nuts does not feed but it helps.<br \/>\nAnd if you can&#8217;t resist, eat two, not overdoing it because eating too many nuts also has some drawbacks, such as bloating, gas or diarrhea, because of the fiber content.<br \/>\nModeration, in short, is always the right measure.        <\/p>\n<h3 id=\"2-how-do-you-digest\">2. How do you digest?<\/h3>\n<p>  Do you ever have bloating, constipation, or abdominal pain?<br \/>\nIf you do, it may mean that your digestive system is under stress.<br \/>\nPoor digestion, bloating of the stomach or intestines, and diseases affecting the digestive system in general should never be overlooked.<br \/>\nA distressed intestine can lead to chronic inflammation, increasing the risk of more serious diseases.     <strong>How to solve it?<\/strong>  Incorporate as much fiber as you can into your diet.<br \/>\nEat whole grains, legumes, fruits and vegetables.<br \/>\nAlso remember to drink plenty of water, which is essential for proper bowel function.    <\/p>\n<h3 id=\"3-do-you-want-gorgeous-skin\">3. Do you want gorgeous skin?<\/h3>\n<p>  What you eat shows up not only in your fitness but also on the surface of your body, that is, your skin.<br \/>\nIf it is dull, dry or acne-prone, it means your diet is not so healthy.<br \/>\nThe skin is one of the first organs to show signs of a diet low in essential nutrients.<br \/>\nAgain, the main culprit is a diet high in processed foods and sugars, which can lead to inflammation that manifests itself in skin imperfections, early wrinkles, and lack of radiance.     <strong>How to solve it?<\/strong>  Favor foods rich in vitamins and antioxidants, such as carrots, spinach and citrus fruits, all of which are good for your skin because they contain vitamins A and C. Oily fish, rich in omega-3s, also helps keep your skin hydrated and reduce inflammation.  <\/p>\n<h3 id=\"4-sleep\">4. Sleep<\/h3>\n<p>  Imbalanced or excessive eating also manifests itself when you have to go to bed.<br \/>\nWhether you struggle to fall asleep or wake up often during the night may also depend on what you eat, and especially in what quantities.<br \/>\nIf your diet then ruins your main restorative activity (i.e., sleeping), a cascade of many other things will get worse: you will be more irritable and stressed.<br \/>\nWhat will being so lead you to?<br \/>\nTo vent your restlessness in food, making things even worse, as you will increase the difficulty of getting a good night&#8217;s sleep.<br \/>\nA good vicious cycle, or a perfect storm, if you prefer.       <strong>How to solve it?<\/strong>  avoid heavy dinners by especially paying attention not to overindulge in overly fatty foods or sweets.<br \/>\nIf you can&#8217;t stand the urge to eat, opt for chamomile tea and a few almonds or walnuts, which can promote relaxation and help you sleep better.<br \/>\nDon&#8217;t forget that alcohol is a major contributor to poor sleep or even lack of sleep.<br \/>\nIts consumption should always be responsible or eliminated altogether.     <\/p>\n<h3 id=\"5-mood-the-foods-that-make-you-feel-better\">5. Mood: the foods that make you feel better<\/h3>\n<p>  As we have already seen in talking about the energy that food gives you, deficiencies in this respect can make you feel down in the dumps or lead to sudden mood swings.<br \/>\nDiets high in refined sugars and low in good fats can destabilize your emotional balance, causing irritability, anxiety, and depression.<br \/>\nIn contrast, a balanced diet can have positive effects on your mood, helping you maintain serenity even on the most difficult days.    <strong>How to solve it?<\/strong>  Don&#8217;t forget foods rich in omega-3s, such as oily fish, and foods that promote serotonin production, such as dark chocolate (in moderation, of course) and bananas, in your diet.<br \/>\nA balanced meal can be a plate of quinoa with grilled vegetables and some oily fish, topped with flaxseed oil, which is rich in essential fatty acids.   <\/p>\n<h3 id=\"6-weight-and-inability-to-control-it\">6. Weight and inability to control it<\/h3>\n<p>  For many, this is the longest chapter of their story: the one that describes how they have struggled and constantly struggle with their weight.<br \/>\nWeight is often interpreted as the physical translation of the image we have of ourselves: it rarely represents us; we often wish we were different than we are.<br \/>\nWithout going into an endless discussion, subject to certain diseases that do not allow us to lose weight and, indeed, cause it to accumulate, this often depends on what we eat.<br \/>\nA diet high in calories of poor quality (again: ultra-processed foods, for example) and low in nutrients not only makes it difficult to control weight, but can also lead to an accumulation of abdominal fat, which is particularly dangerous for cardiovascular health. <strong>How to solve it?<\/strong> Focus on a diet rich in whole foods and nutrients, avoiding <a href=\"https:\/\/runlovers.it\/en\/2023\/what-we-eat-part-one-the-types-of-food-fresh-processed-and-ultra-processed\/\">processed and ultra-processed foods<\/a>.<br \/>\nInclude vegetables and lean proteins in your meals, such as a grilled chicken breast with steamed broccoli and quinoa.<br \/>\nSmall changes can make a big difference in the long run.<br \/>\nAnd don&#8217;t forget to get as much exercise as possible!        <\/p>\n<h2 id=\"7-nervous-hunger-and-hunger-attacks\">7. Nervous hunger and hunger attacks<\/h2>\n<p>  Normally people think that when they get hungry, it happens because&#8230;they are hungry!<br \/>\nMost of the time this is the case, but it may also be a nervous manifestation related to stress or unbalanced eating.<br \/>\nIn the former case the causes are varied and personal, but in the latter you can consider the body as a machine (which it is, in a way).<br \/>\nIf you are constantly craving snacks and cannot control your hunger, it means that your diet may not fully meet your body&#8217;s nutritional needs.<br \/>\nEating low-nutrient foods can cause blood sugar spikes and crashes, just as it happens by eating foods that have high glycemic indexes.<br \/>\nUnfortunately, we have to give you bad news: the much-loved Italian breakfast, namely cappuccino and brioche\/cornetto\/pasta is great but has a high glycemic index.<br \/>\nIf you don&#8217;t believe us think about how little time passes from its consumption to the next hunger pang.<br \/>\nVery little!<br \/>\nAnd it is no accident, since foods with a high glycemic index trigger a reaction in the body that leads it very soon to want more food (we won&#8217;t bore you with the explanation).          <strong>How to solve it?<\/strong>  Make sure your meals are complete and balanced, including protein, healthy fats and fiber.<br \/>\nEat a smarter breakfast with eggs, avocado, and whole wheat bread-it will help you feel full longer and reduce cravings throughout the day.<br \/>\n(Via <a href=\"https:\/\/rollingout.com\/2024\/09\/05\/7-methods-to-evaluate-health-daily-food\/\">Rollingout<\/a>)  <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Discover how nutrition affects your energy, mood, skin, digestion, and weight, and learn how to improve your daily well-being through conscious food choices.<\/p>\n","protected":false},"author":2,"featured_media":85396,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":true},"categories":[15361],"tags":[],"powerkit_post_featured":[],"class_list":["post-85397","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.7 (Yoast SEO v27.7) - 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