Tough economic times can be particularly devastating to one's emotional and mental well-being, oftentimes triggering depression, according to United States Department of Health and Human Services.
Many reach for comfort foods, such as chips, cookies and chocolates, to survive the turmoil, but the Mental Health Foundation found that daily exercise and healthy eating are part of a successful plan for treatment.
"The foods we eat may affect our brain chemistry as much as some medication," Laura Buxenbaum, nutrition communication program manager for Southeast United Dairy Industry Association, Inc., said. "In order to beat the blues, we need to pay attention to what we're eating."
Buxenbaum said staying away from highly processed, sugary foods is essential because they increase blood sugar for a short period of time before causing a crash.
"We want to make sure that you are choosing foods that are nutrient-rich, which means they are higher in vitamins and minerals and lower in calories," she said.
Foliate, vitamin D and omega-3 fats are some of the most important nutrients in maintaining a good mood.
Spinach, oranges and sunflower seeds are host to higher amounts of foliate. The nutrient can decrease depression and the risk of developing Alzheimer's.
Vitamin D can be found in milk and products like yogurt and cheese, but the most surprising source may be the sun.
"Vitamin D is very important. It increases our level of serotonin, which is the chemical in our brain that regulates our happiness and mood," Buxenbaum said. "You can get it from the sun, but most of us don't spend that much time out in the sun, so you want to make sure you are getting it through your diet."
Omega-3s help regulate signals to the brain, which in turn put individuals in a better mood. Fatty fish, walnuts and flaxseed provide ample amounts of omega-3.
"Studies show that countries where they eat more fatty fish have lower levels of depression than countries where they don't," Buxenbaum said. "There is a direct link to mood and omega-3s."
Eating on a regular basis is also a vital part of maintaining mood.
"It's very important to make sure that you're eating every four or five hours because it regulates blood sugar, keeps energy levels stable, helps control stress levels and helps control mood," Buxenbaum added.
Sarah Campbell can be reached at (252) 559-1076 or scampbell@freedomenc.com.
Good mood munchies
Complex carbohydrates -- whole grain breads and cereals, bananas and sweet potatoes
Wild salmon and trout
Foods naturally high in foliate -- spinach, oranges and sunflower seeds
Crunchy foods -- celery, apples, carrots and popcorn To see more of The Free Press or to subscribe to the newspaper, go to http://www.kinston.com/. Copyright (c) 2009, The Free Press, Kinston, N.C. Distributed by McClatchy-Tribune Information Services. For reprints, email tmsreprints@permissionsgroup.com, call 800-374-7985 or 847-635-6550, send a fax to 847-635-6968, or write to The Permissions Group Inc., 1247 Milwaukee Ave., Suite 303, Glenview, IL 60025, USA.
Copyright (C) 2009, The Free Press, Kinston, N.C.