How Your Mood Affects Your Weightloss

How Your Mood Affects Your Weightloss

Article by Frances Smith









The Monday BluesWhen the “Monday blues” continue well into the week or even to the weekend, its time to do something about lifting your spirits.Your mood can affect everything you do in your day including your what you eat. Many people console themselves when they are feeling tired or depressed by snacking on junk food and this can compound the problem.

Mental health problems like depression, anxiety and panic attacks are treatable and for most, curable conditions.

Start by simply changing what you eat and when you eat. This will have a positive effect on your mood. If you are feeling tired and irritable or even depressed, it could be what you are eating.

It is important ot have regular check-ups with your doctor. Having blood tests done before taking medication or supplements may pinpoint any underlying problems. A blood test will show if you are lacking in important vitamins and minerals. You may be deficient in Vitamin D for example, which has been shown to increase the amounts of serotonin (one or the brains neurotransmitters responsible for mood). Vitamin D deficiency can be easily treated with a vitamin D supplement and sensible exposure to the sun.

Your blood test should include tests for:? Vitamin D· Red Blood cell Folate· Vitamin b12· Homocysteine (an amino acid, which is monitored in the blood to estimate risk of cardiovascular disease)· Iron· Hypoglycemia (abnormally low blood sugar usually resulting from excessive insulin or a poor diet)· Thyroid function

These basic blood tests will give you a better idea of the state of your general health.

“You are what you eat”. Its an oldie but a goodie! Diet plays a crucial role in your physical and mental health. Studies have shown that a diet of highly processed, sugary and fatty foods will cause your brain to slow down and eventually you will experience depression, anxiety, stress or other forms of mental health problems.

For a healthy body and mind start by eating the following:· Unprocessed, organic foods· Foods high in omega-3 fatty acids such as oily fish (salmon, mackerel, and sardines) ground flax seeds, canola oil, walnuts and eggs, which have been fortified with omega-3· Protein such as chicken, fish, lean beef, beans and seeds which are high in amino acids· Fresh fruit and vegetables, which are high in color and phytonutrients. Vegetables such as spinach, are rich in folate (or vitamin b9), which helps, maintain your serotonin levels· High fiber foods such as whole-grain bread. Eating whole grains as part of your breakfast can stabilize your blood sugar for up to 10 hours, which improves you alertness, concentration and memory. Incorporate some of the soluble fiber rich foods such as oats, brown rice barley, apples, pears, strawberries, oranges, sweet potatoes, carrot and peas as they slow down the absorption of sugar in you blood, which lessens blood sugar and therefore minimizes mood swings.· Antioxidant-rich foods such as berries and spices such as turmeric, parsley and ginger

Keep up energy levels by eating every 4-5 hours, which will provide your body and brain with a regular source of fuel and can help with fluctuations in the blood sugar levels. If you are hypoglycemic, you will need to eat every 2-3 hours.

SupplementsThee are many supplements that have been tested for mood improvement. Your doctor will probably not want to recommend any particular supplement but unless you are someone who eats only healthy organic fresh food, lives in an environment free of pollutions, has at least 8 to 10 hours of uninterrupted sleep every night, does not get stressed and exercises every day in moderation for at least 30 minutes…. you will need supplements.

Consider the following supplements:· Multivitamins. Ask your health professional to recommend a quality multivitamin and mineral supplement. Consider taking B vitamins such as niacin, B-6, folic acid and B-12 and vitamin B-complex especially if you are low in iron.· Fish Oil. Fish oil in the form of capsules provide up to 1,500 to 2,000mg of DHA and EPA (essential fatty acid) a day.

WARNING. Herbal supplements such as St John’s Wort have been used to treat and improve depression and anxiety. Consult a health professional when taking herbs such as St. John’s Wort, which can often interact with other medications you may be taking. Supplements are to be used in conjunction with a healthy diet and not to replace it.

Discover The Benefits Of RelaxationRelaxation is an important part of taking care of your body. If you are constantly stressed, your body reacts by shutting down and this can lead to negative physical and mental functioning.

Relaxation can be either in the form of meditation, yoga and slow breathing or simply taking the dog for a walk, soaking in a bath, reading your favorite book or getting outside to do some gardening.

Live Your Life!A simple message but too many people when they are feeling depressed retreat into themselves and put their life on hold. This can compound the problem and they tend to spiral downwards.

Here are some simple things you can do to live a more fulfilling life.· Do things that are of value to you.· Write a list of areas you value such as relationships, family, friends, work/career, education, leisure/recreation, spirituality and physical health.· Don’t listen to your negative self.· Pursue things that give you a thrill and you will bounce out of bed in the morning with enthusiasm and energy.· Plan a lunch or dinner with a friend a few days ahead. Having something you can look forward to provide a focus for the week.· Set small goals that are achievable before you go out for that lunch or dinner you have planned so the lunch or dinner will be a reward for the hard work you have put in on the days leading up to it.· Become a volunteer. There is nothing like taking your mind off your own troubles by making a difference in another’s life who may be worse off than you. Visit your local council’s website for details of where you help is needed.

Laugh Your Way To HealthLaughing is possibly the best medicine of all. Laughing releases endorphins, which produce a natural high, and has been shown to improve mood.To have a good laugh, go and see a funny movie or hoop onto the Internet and visit somewhere like comedycentral.com for a good start to a positive mood!



About the Author

Get all the help you need to lose weight and stay healthy at Weight Loss Diet Coaching. Free weightloss tips and power secrets from author Frances Smith and nutritionist Nicola Baume. Nicola coaches women and men on how to take control of their lives (and their weight) so they can enjoy success in all the goals they have set for themselves: http://www.weightlossdietcoaching.com










Speak Your Mind

*