What is the impact of the macronutrient balance on emotional wellbeing?
In my role as a doctor, I am often asked to explain the relationship between emotional and dietary health. We're going discuss a topic today that revolves around the question, 'How can the balance of macronutrients influence emotional wellbeing?' It is important to have this discussion because it shows how our diet can affect not only our physical but also mental and emotional health. Understanding this relationship will help us make better decisions when it comes to what we eat, and improve our well-being.
Macronutrient balance and emotional well-being: Importance
Our emotional health is influenced by the balance of carbohydrates, proteins and fats that we consume. According to a study in the American Journal of Public Health, people who eat unhealthy food are more likely to suffer from depression. Harvard Medical School also states that certain foods can influence mood-related chemicals in the body, such as dopamine and serotonin.
Carbohydrates promote serotonin (a chemical with a relaxing effect), while foods rich in protein promote norepinephrine and dopamine, both of which are stimulants that promote alertness. The consumption of fats and omega-3 fatty acid has been associated with a reduction in depression and anxiety. Getting the balance right of macronutrients can be crucial to emotional wellbeing.
Get Started With Balanced Macronutrients
It's not necessary to have equal quantities of all macronutrients. Dietary Guidelines for Americans recommend that adults get between 45 and 65% of calories from carbohydrate, followed by 10 to 35% protein, then 20 to 35 % fat. Quality is just as important as quantity. Select whole grains instead of refined carbohydrates, choose lean proteins over processed meats, and select healthy fats like avocados or nuts in place of trans fats.
Example of balanced macronutrient foods
- Whole grains are rich in carbohydrates, and they can also help increase levels of serotonin.
- Chicken and turkey are high in protein, which helps to promote dopamine.
- Fish rich in Omega-3 fatty acids, such as salmon. These are good for your emotional health.
- Nuts and seeds are rich in healthy proteins and fats.
- Beans and lentils are a great source of protein and carbohydrates.
- Avocado is a good source of fats.
- The eggs are a great source of fat and protein.
- Berries are high in carbohydrates, and also packed with nutrients.
- Quinoa is rich in carbohydrate and protein.
- Tofu is a great source of proteins and healthy fats.
Other Tips to Balance Macronutrients and Improve Emotional Health
Skip meals to avoid mood swings. Maintaining emotional equilibrium is also a function of hydration. Dehydration may cause irritability and fatigue. Exercise can also help reduce stress by increasing endorphins.
Conclusion
Our emotional health is influenced by the balance of macronutrients we consume. We can improve our emotional health by choosing foods that are nutrient dense, maintaining a healthy hydration level and engaging in regular physical exercise. Every small step counts towards bettering your emotional state.
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