Food and Feelings: One key to feeling good is right in your cupboard and your fridge.
The food you eat can change your mood!
Food and Feelings are very closely related.
The photo you see is a depiction of a nerve cell. This cell talks to other nerve cells and tissues by sending messages. These messages are in the form of electrical impulses.
Did you know that electrical impulses control many, many of your body's actions? It's true.
What do you see in the photo above? It's pretty, and the cells are kind of long. When you think back on your basic biology courses, you might remember cells as being kind of round and side by side one another. Nerve cells are a bit different. They look more like tree branches that reach for one another. The branches of the nerve cells are called dendrites, but don't worry-their name isn't that important right now. It is through these dendrites that messages are received.
You've got mail!
There are gaps between the dendrites and the sending cell must find a way to get that message across the gap. How does it do that?
By using neurotransmitters-that's right neuro=nerve cells and transmitters=senders.
Why is it important for us to know about these?
Because, at least 70 neurotransmitters have been found. These neurotransmitters regulate nerve function, including memory, appetite, mental function, mood, movement, and the wake-sleep cycle. They impact your mood. Are you starting to see how food and feelings are related?
We're not quite done yet, though. Hang on....
Food and Feelings and Amino Acids (proteins)-click here to learn more!
Food and Feelings
Food and Feelings
Holistic health and healing much include an understanding of how food and the timing of food impact our whole self including our feelings.
Another neurotransmitter is made of choline, which is also obtained from food.
Too little or too much amino acids or choline can cause changes in mood, appetite, and thinking.
AND Wait, there is more! Vitamins and minerals such as Vitamins B, C, E and iron, selenium, and magnesium are also needed to help build those neurotransmitters. You can see how malnourishment-including dieting-can impact your ability to think clearly and also impact your emotions. My page Stress and Emotions has more information about the relationship between stress and emotion. If you can consider how food and feelings impact your health, your body will thank you in many ways.
Okay- back to Food and Feelings:
Consider this: when you diet and seriously restrict your intake of proteins, carbohydrates and so on, you are deficient in certain nutrients and can even be considered malnourished. Your nerve cells are impacted. Now you know why you get cranky, short tempered, tried, and can't think straight. Sound familiar?
The holistic health lifestyle does not include severe caloric restrictions. Instead, it always includes healthy choices in moderation.
Food and Feelings and Stress: What can YOU do today to de-stress?
Food is one factor that impacts how we respond to stress. There are others, also. The effects of stress on our lives can be profound. Food and Feelings and Stress: You have the Power to feel great!
Serotonin: The Mood Regulator
High serotonin levels boost your mood, cut down food cravings, higher pain tolerance, and help you sleep well.
Low serotonin levels can cause insomnia, depression, food cravings, more sensitivity to pain, agression, and a really messed up body temperature regulation.
Serotonin is the neurotransmitter most heavily linked to your diet. Tryptophan is an amino acids that is crucial to the manufacturing of serotonin.
Serotonin and Foods and Feelings
Sugar triggers a rise in serotonin levels-also a sharp rise and fall in your blood sugar, of course. It is this sharp rise and fall that leaves you feeling so tired after a sugar fix, by the way.
White bread and white rice also raise serotonin levels, and because these act like sugars, the blood sugar also rises and falls sharply. It is this sharp rise and fall that leaves you feeling so tired after a sugar fix, by the way.
Whole-grain starches like whole wheat, brown rice and oatmeal, trigger a slower rise and fall in your blood sugar. This is better for you and doesn't leave you with that tired feeling after the high. Serotonin levels also rise slow. This is a good thing, by the way.
Vitamin B-6 is needed in the making of serotonin. If you are deficient in Vitamin B, your mood and food cravings are altered.
Tryptophanraises brain levels of tryptophan, which increases the production of serotonin.
Protein causes only small amounts of tryptophan to enter the brain, and so therfore, serotonin levels do not rise. In fact, you might crave carbohydrates such as those sugars and white bread and rice to get those serotonin levels up again. However, you might feel more energetic and more clearheaded as a result of lowered serotonin levels.
Omega-3 Fatty Acids in fish oil raise serotonin levels.
FOOD AND FEELINGS AND ENDORPHINS: They're all about Feeling Good!
How do these sound?
Higher pain tolerance?
Calm at times of stress?
Euphoria?
Satisfaction with life?
Endorphins are released during intense exercise, (the runner's high), laughter, soothing music, meditation, and other pleasureable experiences. Part of the holistic health lifestyle is creativity, so you can be creative with this one!
Endorphins are released when we eat tasty, sweet, or creamy foods. This is why so many of us enjoy these so much-Food and Feelings-not always a winning combination!
The bad news, once you start giving into your cravings, you'll just want more. It's a vicious cycle, but then, we all now this don't we?
Want to be like this guy?
Of course not.
Here are a few guidelines to help you lead an energized life. Of course, food is only one part of it, so be sure and read the other pages on this site.
FOOD AND FEELINGS: HELPFUL HINTS
Be sure you begin, you might be wondering what size is a serving? Is it the 'small' the 'medium' the 'large' or, heaven help us, the 'super-sized!' A serving is about the size of the palm of your hand. That is an easy way to remember because, well, your measuring tool is right there with you.
Remember that Food and Feelings are related and think before you reach for that 'craving.' Be sure it is the best choice for you. We are sometimes so hurried and yes, stressed, that we don't really stop to think about things. If this is you, you might want to take a look at the stress pages including the Stress in the Body and Stress Busters pages.
FOOD AND FEELINGS
Holistic Health and Nutrition: A Sample Meal Guide
1. Be sure your breakfast (yes, be sure and eat breakfast!) has some protein and some carbohydrates. Be sure and have at least one serving of foods rich in protein such as legumes, meats or low-fat dairy, and at least 2-3 servings of fruits, vegetables, and grains.
More Food and Feelings Helpful Hints:
2. Love you caffeine? Me, too. The sad truth is that you need to limit caffeine to 3 servings (AND a Super Big Drink is more than 1 serving and YOU know it!) and avoid tea or coffee with meals. Why, you ask? Because coffee and tea have something called tannins, and these reduce the iron that gets absorbed into your body. That is not a good thing.
3. Never eat sugar by itself (so no desserts without other food, also) and limit the sweets to less than 10% of all your calories.
Want to avoid calculations? Me too! Check out this helper.
More Food and Feelings Helpful Hints:
4. Eat several small meals and snacks all day long or about every 4 hours. This helps to keep your blood sugar stable (not too high or too low) and is a great way to keep feeling 'stable' also. Remember, it isn't just about eating frequently, it is about your choices and amounts. Keep reading...
5. Eat a moderately sized, low fat lunch. I like to make the midday meal my largest because I'm not feeling real full in the evening and I've got the day to work on burning those calories off and giving my body time to digest. Be sure your meal has one serving of protein (legumes, meats, or low fat dairy, and some carbohydrates (at least 3 servings of fruits, vegetables, and grains). Do you crave carbohydrates? Many of us do. Eat even more whole grain and starchy vegetables like corn and potatoes. Remember what a REAL serving looks like, now. It is probably smaller than you think.
6. Do you know when your lowest energy time is? If not, pay attention. Most of us have a time of day that we are more tired than usual. Mine is around 2pm. Be sure and have a carbohydrate rich snack ready for this time. Watch for the sugars and starches, though. A peice of fruit or fruit and yogurt or whole grain crackers would work.
Visit my page on carbohydrates for some more ideas.
7. Eat a lighter meal in the evening and avoid excessive snacking in the evening. I know that some recommend
nothing in the evening. I think a small protein snack in the evening helps keep the blood sugar more stable
during the night. Imagine going from 6am until 7pm without eating anything. Well, when you eat dinner (6pm) and
then don't eat until around (7am) you've gone a very long time without food (energy). When you sleep, you are still using energy.
8. Avoid restricting your calories too much. You couldn't run your car without proper fuel, and yet many of us try to run our body without adequate fuel. By the way, Diet ___ (fill in the blank) isn't a good fuel. Sorry. I like them, too.
9. Many of us are dehydrated a lot. Don't wait to feel thristy before you drink water. By the time you feel thirsty, you are dehydrated. So what, you ask? Dehydration can lead you to feel very tired, make your joints hurt, affect your blood pressure and make it very difficult for your body to function. Everyone has different needs, but about 6-8 glasses of fluid a day is usually adequate. If you drink caffeinated drinks, for every can or cup you drink, drink that much water to make up for it. Caffeinated drinks act as diuretics.
10. Avoid or limit alcohol. If you drink alcohol, red wine is a good choice. Alcohol dries out the cells and suppresses the nervous system (brain and spinal cord and nerves). This means your attention span will be limited, you won't be able to concentrate as well and you'll be tired. Alcohol can also get in the way of a good night's sleep.
More Food and Feelings Helpful Hints:
Snacks
Snacks can help to limit surges in those chemicals that make us just want to eat everything in sight. You know what I'm talking about. In case you aren't sure, imagine yourself running into one of those little convenient stores where the shelfs are lined with all kinds of chocolate and transfatty acid filled goodies. You are starving and after all, you missed lunch again. Why not splurge just this once? This is what I'm talking about!
Keep your snack-life simple. It has to be convenient or you'll choose something that IS convenient instead. It has to taste good, too.
Be sure your snack has at least one fruit or vegetable plus some kind of a whole grain, nut or seed, a nonfat milk product, cooked beans or peas or extra-lean protein. Fruit slices with yogurt; raw vegetables with bean dip,natural peanut butter and whole grain crackers are some good choices.
You'll find more information on other pages.
Disclaimer: Material provided on Naturally-Holistic.net website is provided for educational purposes only.
It is not intended to treat, diagnose, cure, or prevent any disease. Always take the advice of your doctor before undertaking any diet, exercise, or other health program. We will not be liable for any complications, or other medical accidents arising from the use of any information on this web site.
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