Medical Video: How the food you eat affects your brain - Mia Nacamulli
Mood is a mood or a person's emotional state, which tends to change easily when a person experiences pressure or stimulus, such as hunger. Mood changes are also often experienced by someone who is on a diet, and this often causes failure to regulate diet. However, is it true that a diet can directly damage a person's mood?
The results of the study show that the diet can make the mood better
Diet can be done in various ways to reduce the frequency and amount of food, so feeling hungry is a natural thing. But if done regularly and consistently, the body will adapt and can improve the mood after some time.
One of research In 2015, 220 individuals with varying body weight showed that a diet carried out consistently could improve one's mood. This is done by reducing 25% of daily calories, or reducing around 500 calories from 2000 standard daily calorie needs.
After two years, researchers found that the fewer calories consumed, the fewer mood disorders experienced by study participants. Nonetheless, researchers also estimate the effects of mood enhancement also triggered by weight loss and improvement in sleep quality and the quality of sex with partners during a diet.
The effects of improving the mood of the diet can also be experienced specifically in the elderly. This is indicated by a intervention study in 2013 with the method fasting diet. The results showed that elderly men who were on a fasting diet had fewer mood and stress disorders. Researchers also saw an increase in energy and a decrease in body fat around 4-6% during a fasting diet.
Although it can improve the mood and provide overall health effects, dieting needs to pay attention to the type and quality of nutritional intake and ensure that the food consumed can be satisfying for a long time. In addition, if you have a health condition such as diabetes, you should consult your doctor before reducing calorie intake.
Mistakes on a diet that can damage the mood
Mood disorders like angry when hungry is a form of self-defense when the body cannot adapt while on a diet and this is triggered by several things, including:
1. Let the body dehydrate
When dehydrated, the brain will decrease to respond to pressure from outside the body and more easily trigger depression. Adequate water consumption is also very necessary when dieting to distribute nutrients throughout the body because the amount of food intake has decreased.
2. Don't have breakfast
Some diet methods suggest delaying or skipping breakfast, but in fact it will be easier to trigger a mood disorder because blood sugar levels can decrease during sleepless nights. If it continues until the morning, the sugar levels will decrease further and more easily trigger mood disorders.
3. Eat too little fat
The desire to eat fatty foods when stressed or hungry is natural, but limiting fat to insufficient needs can damage one's mood. When you are on a diet, fill in the adequacy of healthy fats and omega-3s from nuts and oily fish such as salmon.
4. Do not consume enough vitamin D and selenium
Both vitamin D and selenium are types of micronutrients that can improve mood, so that a second deficiency can cause depression. Meet the needs of both dairy products, sea fish and cereals.
5. Do not go on a diet slowly
Too much reduced calories and carbohydrates when starting a diet will trigger mood disorders and a sense of depression due to lack of energy needed by the body and brain. Conversely, a consistent diet with reduced calories slowly and a balanced diet with physical activity will be more effective in improving the mood during the diet.
6. Don't eat meat
Animal-based foods such as red meat are good sources of iron and vitamin B12. Both are needed by the body to regulate energy. Iron deficiency can trigger fatigue, while vitamin B12 deficiency will reduce the body's ability to respond to stress.