By making a few simple adjustments to your diet, you can elevate your mood and increase your metabolism. The benefits are potentially huge : Keep a good attitude will help you follow a healthy diet , become more productive and increase their self-esteem.
Metabolism is the process your body uses to break down food . "Securing your metabolism works more will actually help you feel better and full of energy to get the most out of life ," says Nicole Berkowitz , RD, nutrition consultant in Toronto , Canada.
Here are six simple tips to help you optimize your diet to improve mood and metabolism.
1. Resist skipping meals
Jumping or skipping a meal can cause a drop in your blood sugar in the blood , resulting in a bad mood and lethargy. Keep your levels of blood sugar and energy by eating small amounts of food throughout the day. You might even prefer to eat six small meals instead of three large ones.
Two . Stay hydrated
Dehydration can also make you feel sluggish and lethargic. Make sure you take every day, and do not rely on thirst to remind you a glass of water alone. Some experts say that the average person needs about eight glasses of water , which can be difficult to drink without reminders.
Three . Think moderation, especially for foods of low nutritional value
Avoid caffeine , refined carbohydrates (sugar ), alcohol , salt and other food additives. All of them, especially in large quantities , may decrease the efficiency of their metabolism. " Eating large amounts of carbohydrates tends to cause a surge of energy and then a crash , which can lead to poor morale and fatigue ," said Heidi McIndoo , MS , RD, nutrition consultant Roslindale, MA excess salt may alter fluid balance , changing your daily water needs , not to mention increasing health risks such as hypertension.
April . The struggle to balance the food you eat
Properly combine protein, carbohydrates , fat and achieve a balanced energy intake . In general , a healthy diet includes a mix of whole grains, fruits and vegetables and protein , but each person has different needs based on age, sex, physical activity level , body size and stress factors . To determine the best foods for you, consult a nutritionist who can help you find the right balance.
May . Get a boost " good mood " Food
Although research on mood and stimulate metabolism of the qualities of certain foods is mixed, an amino acid found in tryptophan -rich foods to increase serotonin levels in the brain , contributing to a sense of optimism and calm. Add some bananas, avocados, apricots, walnuts , sunflower seeds , pumpkin seeds or some extra tryptophan . Omega - 3 fatty acids help improve mood and reduce anxiety and depression. Search fat omega-3 rich fish like salmon and mackerel , walnuts and pumpkin seeds are also sources of these healthy fats .
June . Keep a food diary
Some foods may have the opposite effect and instead of tryptophan trigger negative changes in mood and cause irritability and headaches . If you think a particular food can affect your mood, start a food diary . Write down all the foods you eat each day and how you feel before and after each meal . After two weeks , check the input to see if food is aligned with specific environments , whether good or bad.
In addition to following a healthy diet , regular exercise will keep your body works more efficiently and increase both your mood and metabolism. The key message is balance. With a variety of healthy foods from a dose of exercise will help you maintain your energy , increase metabolism and improve your mood
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