It’s completely normal for everyone to occasionally make a snappy comment. However, if every morning you find yourself yelling at the bus driver and calling your long-suffering partner a loser, it might be time to reassess your diet.
Your current diet could be contributing to your negativity. Food does more than just satisfy hunger; it triggers biological and chemical reactions within your body, influencing your thoughts, feelings, and behaviors.
So, before you lose friends and loved ones, consider switching to some fast-track nutritional therapy to help banish that inner grouch.
BREAKFAST
While organic cereal might get you out the door quickly, it could leave you feeling irritable soon after. The morning crankiness sets in when you start shouting instead of speaking calmly. This happens because natural cereals often lack the additional vitamins, such as magnesium, that help maintain calmness. Without this “stay composed” nutrient, health experts warn that you’ll find your patience thinning as the day progresses, with your brain struggling to transmit calming signals.
Be discerning with your choice of breakfast cereals, selecting those like All Bran, which are loaded with mood-enhancing nutrients such as folic acid and B vitamins. To boost your magnesium intake, consider adding a banana or some Brazil nuts. Even your weekend fry-up could help with your food-induced irritability; grilled sausages and bacon are rich in protein, keeping you satisfied. Baked beans offer folic acid, while fried eggs provide vitamin B for an energetic start. Not too shabby for a morning meal, right?
LUNCH
Sushi might not be the optimal choice for lunch. The primary component, white rice, can lead to a crash in blood sugar, resulting in restlessness. Additionally, the processing that turns grains white strips away B vitamins necessary for serotonin production, a neurotransmitter that helps manage stress.
Instead, opt for sashimi—raw fish sushi—rich in protein that keeps you satiated and helps prevent sugar dips. Alternatively, a wholemeal bread sandwich can give you a vitamin B boost; packing it with meat, cheese, or eggs adds protein. Turkey is especially good, rich in tryptophan, known for its mood-enhancing properties, making it a savory alternative to Prozac.
SNACKS
While flavored yogurts may seem like a delicious option, they can also dampen your mood. Many are loaded with sugar equivalent to that of a chocolate bar, potentially leaving you feeling jittery. Moreover, low-fat potato chips contain artificial coloring agents, which can negatively impact your cognitive function, hindering your body’s ability to absorb vital nutrients and leaving you irritable.
For mood stabilization, unsweetened yogurt topped with protein-rich walnuts is a better choice. If you’re a chip enthusiast, considering investing in a popcorn maker since this snack is high in fiber, which can improve your mood. Dark chocolate is another good option; a few pieces can help due to its cocoa content, known for its antioxidant properties that enhance blood circulation in the brain, thereby improving irritability.
DINNER
The least favorable dinner option is one high in saturated fats, which most of us often desire: burgers, curries, and lasagna. These dishes can leave you feeling sluggish and irritable by impairing your mental clarity and physical capacity, potentially leading to frustration with your dinner companion. Your insides would benefit from healthier fats, particularly omega-3s found in fish oil and almonds, which scientific studies have shown help reduce anger. Omega-3s play a crucial role in the formation of nerve cell membranes, improving their functionality.
Instead of chicken, try opting for shrimp, rich in omega-3s. You could also go Italian and roast some vegetables in olive oil, another fantastic source of healthy fats that can alleviate stress. If you enjoy dessert, whip up a smoothie by blending a handful of blackberries, a banana, a teaspoon of honey, half a tub of natural yogurt, a squeeze of lemon, and some flaked almonds. This quick treat delivers a vitamin-rich boost that sends nutrients throughout your system, promoting the release of serotonin—the happiness hormone.
by Susan Floyd
