TIPS FOR MANAGING FOOD AND MOOD ( by Harvard University)

TIPS FOR MANAGING FOOD AND MOOD ( by Harvard University)

http://huhs.harvard.edu/HealthInformationAndResources/HealthInformationByTopic/Nutrition/TipsForManagingFoodAndMood.aspx

TIPS FOR MANAGING FOOD AND MOOD

1	Eat Breakfast: People who eat breakfast think better and faster, remember more and are mentally sharper than breakfast skippers. * Food and Mood, 2nd ed.  By Elizabeth Somer, MA,RD 1999
2	Drink Plenty of Water: Getting dehydrated can increase fatigue.
3	Avoid Caffeine After Noon: It can stay in your system for up to 15 hours. Exceeding your tolerance level can make you too revved up to think clearly –or to get the quality sleep needed for the brain to integrate what you have learned.
4	Have Protein-Rich Snacks: To enhance the production of the neurotransmitters dopamine and norepinephrine. These improve mood, alertness, ability to cope with stress and mental functioning.
5	Combine Quality Carbohydrates with Protein and/or Fat: To help stabilize and sustain blood sugar levels.
6	Eat Plenty of Fruits, Veggies and Whole Grains: These provide B vitamins and the natural antioxidants necessary to aid and protect neurotransmitters.
7	Include Foods High in Choline: To boost production of acetylcholine, the neurotransmitter important for memory [wheat germ, egg yolks, peanuts and peanut butter, potatoes, tomatoes, whole wheat bread, milk, oranges, cauliflower]
8	Include Essential Fats, Especially Omega 3’s:  About half of the brain is fat. Omega-3 fatty acids are required for transporting nutrients into brain cells. They also help regulate the chemicals that influence brain function.
9	Keep Healthy Snacks on Hand: Almonds, bananas, cashews, dried fruit, fig bars, graham crackers, hard-boiled eggs, hummus, instant oatmeal, low fat cheese, oranges, peanut butter, pumpkin seeds, soy nuts, trail mix, whole grain crackers or pita, yogurt.
10	Keep Carbs, Protein and Fat in a Healthy Balance: Over-consumption or restriction of any of these can trigger imbalances in the levels of neurotransmitters (chemicals that control communication between nerve cells), which can impact mood and thinking.

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