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Mom was right: You've got to eat well to function well. Just in case you
didn't gobble up Mom's wisdom, here are some useful tidbits.
Among other benefits, good food can:
- boost your energy
- lower the risk of developing certain diseases
- provide fuel to your brain
- counteract the impact of stress on your body
- affect mood-related body chemicals
Good nutrition can help at times of stress, but that's exactly when
lots of us tend to eat less well. According to a recent survey nearly half
of Americans overeat or eat unhealthy food to cope with stress. In fact,
it's not just that we're seeking creamy comfort—our
stress hormones actually give us the munchies. If you follow some
reasonable guidelines you may be able to reduce your stress and promote
your overall health and well-being.
The Basic Ingredients
Following some basic suggestions can boost your energy, mood and
overall wellness. Here are some tips:
- Consider Uncle Sam's recipe. The
U.S. Department of Agriculture, which builds the food pyramid, says a
healthy diet
- emphasizes fruits, vegetables, whole grains and
fat-free or low-fat dairy products
- includes lean meats, poultry, fish, beans, eggs
and nuts
- is low in saturated fats, trans fats,
cholesterol, salt and added sugars
See
www.mypyramid.gov. You'll find a food tracker, menu planner and other
tools.
- Don't skip meals. Eating
consistently throughout the day provides your brain and body with a
steady supply of fuel. It also prevents your blood sugar from dropping,
which can cause nervousness, irritability and other problems.
- Snack well. Sustain your energy—and
your ability to resist the vending machine—by
packing healthy snacks. Try to keep some nuts, whole or dried fruit or
other portable food in your bag or backpack.
- Work on your balance. Maybe you
know that your body needs a varied diet. But have you thought about
your brain? Your brain needs a healthy supply of carbohydrates, fats and
proteins, or it can't perform functions that affect your mood and
thinking.
- Don't over-diet. Eat to be
healthy and fit—not
to fit into a certain pair of jeans. Strict food rules usually backfire,
and excessive dieting can be dangerous.
Food Warnings…Take a look at a few
cautions:
- Be carb smart. Carbohydrates can
boost the body chemical serotonin, creating a relaxed feeling. But
sweets and other refined carbs can cause your blood sugar to rise and
drop, ultimately resulting in a loss of energy. To stay steady, pick
carbs that enter your blood slowly and evenly, like whole-grain breads,
fruits and veggies.
- Reduce saturated fat and cholesterol.
Your brain needs a strong blood supply to function well. Saturated fats
and cholesterol can narrow your blood vessels, so watch out for too much
red meat, egg yolks, butter and whole milk. Look for healthy fats like
the ones found in fish, avocados, olive oil and nuts.
- Limit alcohol. If you're stressed
out, alcohol may seem to offer relief. However, it actually adds stress
to your body and cause problems like disturbed sleep and poor judgment.
- Cut back on caffeine. Caffeine is
a stimulant, so it can make you nervous and restless. A cup of coffee
can also wreck your sleep—even if you drink it hours before bed.
Caffeine also may worsen depression. If you've been imbibing a lot, cut
back slowly or you'll risk withdrawal.
Diet and Depression
Some evidence
links depression and nutrition, though some of the research is still under
debate. Nutrients that may play a role in combating depression include:
- Vitamin B-12 and folate. Good
sources of B-12 are fish like salmon and trout and fortified breakfast
cereals. Folate is found in dark leafy vegetables, almonds, dairy and
fortified whole-grain breakfast cereals.
- Omega-3 fatty acids. The best
sources of omega-3 fatty acids are fatty fish like salmon, catfish and
trout. Other sources include ground flaxseeds, walnuts and omega-3
fortified eggs.
If you're feeling depressed, diet alone is likely not the answer.
Consider
contacting a mental health professional.
Reviewed by Susan
Bowerman, MS, CSSD, a registered dietitian and lecturer in the Department
of Food Science and Nutrition at California Polytechnic State University,
San Luis Obispo.
This message
is brought to you as part of the “Healthy Minds/Healthy Bodies”
educational campaign sponsored by Beatrice Community Hospital Gage County
PATCH.. For further information and resources, contact Sharon Langvardt,
MS, LIMHP, CMFT, Blue Valley Behavioral Health and Beatrice Hospital PATCH
coordinator (402) 228-3386 or slangvardt@bvbh.net or
slangvardt@bchhc.org.
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