But eating for a great mood goes beyond the X in FIXES. My entire approach
—emphasizing healthy oils, beans, and plants—serves as the baseline for a
healthier, happier brain. In a study of 3,500 older adults, greater consumption of
a Mediterranean-based diet was significantly associated with lowering the risk of
symptoms tied to mood issues. Researchers suspected that B vitamins,
antioxidant nutrients, and healthy fats (all part of your FIXES) made the
difference.
It’s especially important to focus on omega-3 fatty acids, like the ones found
in salmon, walnuts, and seeds. A 2015 review of research on the benefits of
omega-3s found that they protect against mood and anxiety disorders because
they improve brain function. And a 2016 meta-analysis of thirteen studies found
that omega-3s had a beneficial effect on symptoms associated with depression.
Why? Still unclear, but it’s likely because of the anti-inflammatory powers of
these healthy fats. (Inflammation is thought to disrupt signals in the brain, which
can be related to depression and mood.) Healthy fats also help brain cell
membranes to become flexible so they can rapidly create new connections and
adapt to stress.
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