The Food-Mood Connection "The Take-Home Message"
The following was extracted from
Last reviewed and revised by Faculty of Harvard Medical School on January 16, 2013
By Maggie Shapiro, M.P.H.
Brigham and Women's Hospital
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The Take-Home Message
Eat small meals and snacks every 2 to 3 hours to avoid dramatic rises and falls in blood sugar.
Limit the simple carbohydrates in your diet, which can cause you to feel irritable, tired and hungry.
Eat complex carbohydrates, which contain fiber and can help control blood sugar levels from rising and falling rapidly.
Include some protein with meals and snacks to slow absorption of sugars into the bloodstream. This will help prevent the rapid rise and fall of blood sugar, and stabilizing mood and appetite.
For a calming effect, eat complex carbohydrates.
For a boost of alertness and energy, focus on the protein-rich foods.
For memory and cognitive functioning, consider eating more choline-rich foods.
Stay well hydrated.
Get adequate sleep every night.
Stay active and try some stress-reduction activities.
Once you understand how food affects your mood, you can begin to make changes to your diet to shape how you feel.
Remember that the best part is that your diet can be modified at any time — so take control of your mood today!
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