{"id":2715111,"date":"2020-10-29T15:23:02","date_gmt":"2020-10-29T04:23:02","guid":{"rendered":"https:\/\/www.healthyman.com.au\/?p=2715111"},"modified":"2021-07-14T17:05:55","modified_gmt":"2021-07-14T07:05:55","slug":"nutritionist-explores-the-link-between-mood-food","status":"publish","type":"post","link":"https:\/\/www.healthyman.com.au\/nutritionist-explores-the-link-between-mood-food\/","title":{"rendered":"Nutritionist explores the link between Mood &#038; Food!"},"content":{"rendered":"<p><strong>By <a href=\"https:\/\/www.healthyman.com.au\/author\/mark-surdat-apd-an\/\">Mark Surdut APD AN<\/a><\/strong><\/p>\n<h3>Is our mood connected to our nutrition?<\/h3>\n<p>Yes! Let me bring you the proof.<\/p>\n<p>Anyone who has experienced dehydration can tell you that you feel exhausted, light-headed or dizzy, and \u2026. you become super-moody too! Yes, our nutritional state affects how we operate and how we feel at a brain level too.<\/p>\n<p>You can eat all the best food, but if you have no access to liquids, not only will your brain go foggy, but moody too.<\/p>\n<p>Depression too, in fact, may have a link to how and what we eat. A local study (University of Melbourne) has suggested that those who habitually eat a healthier diet may cut their risk of depression as well as anxiety.<\/p>\n<h2>Let\u2019s take a closer look at some beneficial nutrients:<\/h2>\n<ul>\n<li><strong>Fat &#8211; do we need fat? <\/strong><\/li>\n<\/ul>\n<figure id=\"attachment_2715117\" aria-describedby=\"caption-attachment-2715117\" style=\"width: 724px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-2715117\" src=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats.jpg\" alt=\"\" width=\"724\" height=\"483\" srcset=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats.jpg 724w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats-600x400.jpg 600w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats-300x200.jpg 300w\" sizes=\"(max-width: 724px) 100vw, 724px\" \/><figcaption id=\"caption-attachment-2715117\" class=\"wp-caption-text\">Sources of omega 3 fatty acids: flaxseeds, avocado, oil capsules and flaxseed oil<\/figcaption><\/figure>\n<p>Yes! Studies suggest that oils, like omega 3 oils found in fatty fish (incl. sardines, salmon, trout, mackerel) as well as walnuts and flaxseed oil, may be beneficial to patients suffering from depression among its many other therapeutic properties, such as cardio-protective effects.<\/p>\n<ul>\n<li><strong>Energy \u2013 of course ingesting adequate energy is paramount<\/strong><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"size-full wp-image-2715118 aligncenter\" src=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Fancy-Slow-Cooked-Oats.jpg\" alt=\"\" width=\"960\" height=\"699\" srcset=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Fancy-Slow-Cooked-Oats.jpg 960w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Fancy-Slow-Cooked-Oats-600x437.jpg 600w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Fancy-Slow-Cooked-Oats-300x218.jpg 300w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Fancy-Slow-Cooked-Oats-768x559.jpg 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<p>What is our natural source of energy? Carbohydrates \u2013 moderate amounts of slow to release (\u2018Low GI\u2019) carbohydrates distributed during the day, in at least 2-3 meals. Good sources include fruits like berries, bananas and citrus, oats (porridge), basmati rice, quinoa (a very \u2018fashionable\u2019 gluten-free grain), sweet potato, some dairy products, and more.<\/p>\n<p>Carbs in the correct form, portion size and distribution, are also critical in preventing hypos (unnecessary drops in blood glucose levels) which, like under-hydration, I would argue could certainly exacerbate or precipitate an anxious state.<\/p>\n<ul>\n<li><strong>Protein foods are also important to ingest<\/strong><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"size-full wp-image-2715124 aligncenter\" src=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Ten-High-Protein-Snacks-During-Pregnancy.jpg\" alt=\"\" width=\"851\" height=\"564\" srcset=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Ten-High-Protein-Snacks-During-Pregnancy.jpg 851w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Ten-High-Protein-Snacks-During-Pregnancy-600x398.jpg 600w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Ten-High-Protein-Snacks-During-Pregnancy-300x199.jpg 300w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Ten-High-Protein-Snacks-During-Pregnancy-768x509.jpg 768w\" sizes=\"(max-width: 851px) 100vw, 851px\" \/><\/p>\n<p>Protein contributes to alertness as well as helps reduce the GI (glycaemic index) of the meal \u2013 meaning more slowly released energy from food and sustained energy levels. Protein foods include chicken, eggs, dairy products, seafood, meats and legumes.<\/p>\n<h2>Food and Mental Health<\/h2>\n<p>A growing interest in Integrative Medicine has sprung up, in recent years too, in the area of depression and mental health, with some evidence supporting vitamin supplements. St John\u2019s Wart is a popular depression treatment in Europe.<\/p>\n<p>The herb Hops \u2013 yes, the ingredient found in beer \u2013 is also known for its role in mood, often in combination with Valerian, commonly found in some over the counter mood and sleep remedies.<\/p>\n<p>The US Mayo Clinic suggests in their literature that low levels of Vitamin B12 and folic acid may contribute to depression. B vitamins also play a key role in the &#8216;conversion&#8217; of food to real energy in the body. You could discuss having your blood levels checked at your next GP visit, or take a multivitamin formula that includes these vitamins, which most do.<\/p>\n<p>Some studies show that Vitamin C (Ascorbic acid) may also have mood-elevating effects. Food sources include citrus, tomatoes, kiwi fruit and capsicums. It is worthwhile noting that many herbal remedies interact with conventional medicines, so if you do choose to trial a herbal or natural remedy, ask your pharmacist to check for potential drug-nutrient interactions.<\/p>\n<p>Another advantage of maintaining healthy eating habits is that they lend themselves to better exercise performance and exercise has tremendous benefits for our frame of mind too. Get those endorphins going!<\/p>\n<h2>Get Trim and Healthy with The Healthy Man Meal Replacement!<\/h2>\n<p><img decoding=\"async\" class=\"size-full wp-image-2715073 aligncenter\" src=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Healthy_Man_chocolate-675x900.jpeg\" alt=\"\" width=\"675\" height=\"900\" srcset=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Healthy_Man_chocolate-675x900.jpeg 675w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Healthy_Man_chocolate-675x900-600x800.jpeg 600w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Healthy_Man_chocolate-675x900-225x300.jpeg 225w\" sizes=\"(max-width: 675px) 100vw, 675px\" \/><\/p>\n<p><a href=\"https:\/\/www.healthyman.com.au\/product-category\/meal-replacement\/\"><strong>The Healthy Man Meal Replacement<\/strong><\/a> (just add milk for a shake and go, or extra fruits and veggies as to have as a smoothie) is scientifically formulated by Nutritionists and Food technologists, especially for men to help boost their health, vitality, nutrition and weight loss!<\/p>\n<p>What will The Healthy Man do?<\/p>\n<ul>\n<li>Enhance weight loss ability^<\/li>\n<li>Improve gut health<\/li>\n<li>Reduce beer belly<\/li>\n<li>Increase stamina<\/li>\n<li>Increase muscle strength<\/li>\n<li>Increase energy, vitality and overall health<\/li>\n<li>Improve hair health<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.healthyman.com.au\/product-category\/meal-replacement\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Get your tub of The Healthy Man Meal Replacement\u00a0<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nutritionist Mark Surdut looks at how mood is linked to nutrition and how depression and anxiety can be connected to how and what we eat.<\/p>\n","protected":false},"author":83,"featured_media":2715117,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[168,2839],"tags":[2333,2332,2816,2331,2334],"class_list":["post-2715111","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","tag-anxiety","tag-depression","tag-mark-surdut","tag-mood","tag-nutrition"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"featured_image_urls_v2":{"full":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats.jpg",724,483,false],"thumbnail":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats-150x150.jpg",150,150,true],"medium":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats.jpg",724,483,false],"large":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats.jpg",724,483,false],"1536x1536":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats.jpg",724,483,false],"2048x2048":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats.jpg",724,483,false],"woocommerce_archive_thumbnail":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats-500x483.jpg",500,483,true],"gform-image-choice-sm":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats.jpg",300,200,false],"gform-image-choice-md":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats.jpg",400,267,false],"gform-image-choice-lg":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats.jpg",600,400,false],"woocommerce_thumbnail":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats-500x483.jpg",500,483,true],"woocommerce_single":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats-600x400.jpg",600,400,true],"woocommerce_gallery_thumbnail":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/healthy-fats-100x100.jpg",100,100,true]},"post_excerpt_stackable_v2":"<p>Nutritionist Mark Surdut looks at how mood is linked to nutrition and how depression and anxiety can be connected to how and what we eat.<\/p>\n","category_list_v2":"<a href=\"https:\/\/www.healthyman.com.au\/category\/health\/\" rel=\"category tag\">Health<\/a>, <a href=\"https:\/\/www.healthyman.com.au\/category\/health\/nutrition\/\" rel=\"category tag\">Nutrition<\/a>","author_info_v2":{"name":"Mark Surdut APD AN","url":"https:\/\/www.healthyman.com.au\/author\/mark-surdat-apd-an\/"},"comments_num_v2":"0 comments","acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3.1 (Yoast SEO v25.3.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nutritionist explores the link between Mood &amp; Food! 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