Proper diet for health and wellness. Under strict ban! Our body is a reflection of what we eat

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Sometimes “micro changes,” which we don’t even consider changes, can do more for us than radical decisions. It's just that the likelihood that these tiny changes will become an integral part of our lives is much higher than the promise of once and for all to quit smoking, overeating at night or sitting in front of the computer in the evenings. If the proposed ideas do not suit you, you are free to come up with something else. There is only one condition: a new action, if it involves repetition, should take no more than two minutes of your time. Otherwise, our unconscious will regard the change as global, which means it will resist it.

Sleep with an open window

Even in the center of a metropolis, the air outside is usually much cleaner than indoors. Especially at night when traffic is less intense. Leaving windows closed means breathing stagnant polluted air all night. Clear head, fresh complexion, more energy - you will notice these changes the very next day. Don't forget to use earplugs and a sleep mask for deep and truly restorative sleep.

Change household chemicals

Organic household chemicals based on natural acids will improve the atmosphere in the house. Instead of synthetic fragrances, the aromas of essential oils will be carried throughout the living quarters. And the amount of chemicals that the body encounters will greatly decrease. Start the change with bath and dishwashing detergents, as well as laundry detergent for bed linen. After all, our body is in contact with sheets and blankets for many hours every day.

brush your tongue in the morning

Language is a reporting card about the state of our body. It can be used to judge the state of health. Normally, it is pink, smooth, soft, not too thick and not thin. If there is a dense coating on it or teeth marks on the sides, then you should lighten your menu for a while, as the digestive system cannot cope. It is easy to check this: every morning after a heavy late dinner, the picture is the same. Plaque is the toxins that the body managed to remove during the night. Therefore, it is useful to make it a rule to brush not only your teeth, but also your tongue. A brush is not suitable for this, but an ordinary teaspoon is fine. Move it with an edge from the root to the tip of the tongue.

Start your day with water

Getting out of bed, first go to the kitchen to put the kettle on, and only then go to the bathroom. After brushing your teeth, drink a large glass of warm water. This "awakens" the digestive system, stimulating bowel cleansing. If you have not done this before, then you will not see the effect immediately, but after a few days. Also, make sure you have water near you throughout the day. Let the bottle always be on your desktop, in the car cup holder, in your bag. Gradually, this will significantly improve your well-being and appearance. The complexion will become more even, sebum secretion will normalize, signs of puffiness will disappear or will appear much less frequently, digestion and other vital processes will normalize.

Hang a horizontal bar

And hang on to it whenever you need to de-stress. Stretch your arms, straighten your shoulders and concentrate on how the muscles are stretched - this will help to relax the mind. Do the exercise for 30 seconds to two minutes. Gradually, you will begin to notice that heat is rushing to the muscles. This is normal: this is how the body gets rid of muscle blocks and toxins.

Fruit in the dish instead of sweets

When laying out purchases, immediately wash vegetables and fruits. Let them, and not sweets or pastries, take their place in the dish that is always on the table. Having a clean radish or carrot on hand makes it easier to make healthier choices when thinking about what to snack on. And what you want to eat less, put in closed packages and put them in the top drawers of the cabinet. The less these products catch your eye, the less often you think about them.

Get a massage for stress

This exercise activates the parasympathetic nervous system and relieves stress instantly. You can do it anywhere, even in public transport and at work. Throughout the exercise, tap the fingers of your right hand on your left hand, in the hollow between the knuckles of the little finger and ring finger.

Close your eyes. Open them three times at intervals of about a second, each time looking straight ahead. Close your eyes.
Open your eyes by looking to the lower right corner. Without closing your eyelids, look to the lower left corner, and then draw a circle with your eyes. First clockwise, then counterclockwise. Close your eyes.
Open your eyes looking up. Without closing your eyelids, look down. Close your eyes.

To check how this simple and unusual exercise relaxes, conduct a test. Before doing it, stand with your arms outstretched to the sides, and turn back as far as possible, through the left side, then through the right. The pelvis remains in place. Remember where your palm is pointing. Do the same after doing the exercise. And be surprised at the difference.

The recommendations were prepared with the help of psychologist and wellness coach Nadia Andreeva and holistic medicine doctor Nish Joshi, author of the book The Detox Method. Practices of holistic medicine” (AST, 2015).

First, it should be noted that the diet should be quite a lot of fiber. Be sure to eat about 400 g of fruits per day and no less vegetables. Pay special attention to foods that contain large amounts of vitamin C, thanks to which our cells are renewed, the aging process slows down, and the immune system is strengthened.

Record holders for the content of vitamin C are: kiwi, tomatoes, parsley, any citrus fruits, cranberries and many other products.

Secondly, you should be reminded of the drinking regimen. Often, the body, not getting the right amount of fluid, begins to "rebel", and the first signal may be dizziness, headache, weakness, and even a rapid weight loss. Therefore, it is important for each person to know how much fluid he needs to drink per day, and it is very simple to calculate the approximate amount - multiply your weight in kilograms by 30 and find out how many grams of fluid your body needs. This means not only water, but also tea, coffee, compote, fruit juices that you drink during the day.

Thirdly, it is necessary to be reminded of the restriction of salt. Salt is not only able to retain water in the body and thus create swelling, but also lead to an increase in blood pressure. The daily norm of salt for a person is 4-6 g.

And now it's time to find out the approximate menu for the week, so as not only to replenish your strength and again feel cheerfulness and a surge of energy, but also to lose a few extra pounds.

Monday

Breakfast: oatmeal 150 g, apple, coffee

Lunch: 100 g boiled rice, steamed chicken fillet, vegetable salad

Snack: orange, 30 g almonds

Dinner: a portion of vegetable soup, 200 g of yogurt

Tuesday

Breakfast: whole grain toast with a small piece of ham and herbs, banana, coffee

Lunch: vegetable stew with beef, orange

Snack: 50 g prunes or dried apricots

Dinner: fish baked in foil with vegetable salad

Wednesday

Breakfast: 2 egg omelet, tomato, slice of rye bread, coffee

Lunch: 150 g buckwheat, beef liver, cabbage and carrot salad

Snack: 2 apples

Dinner: Caesar salad

Thursday

Breakfast: 200 g cottage cheese, orange, coffee

Lunch: chicken cutlet, 2 tbsp. mashed potatoes, vegetable salad

Snack: Bowl of fruit salad

Dinner: 200 g beef stew, 150 g boiled cauliflower or broccoli

Friday

Breakfast: 2 boiled eggs, 30 g cheese, tomato, coffee

Lunch: 200 g boiled beef tongue, 150 g boiled rice, boiled beetroot salad

Snack: Peach, yogurt

Dinner: 2 stuffed peppers, vegetable salad

Saturday

Breakfast: spinach omelet and 2 eggs, whole grain toast, apple, coffee

Lunch: vegetable casserole with chicken fillet, orange

Snack: 40 g nuts or dried fruit

Dinner: cabbage soup cooked on chicken, a slice of rye bread

Sunday

Breakfast: 2 cheesecakes, 20 g sour cream, any fruit

Lunch: 200 g stewed chicken hearts, a small jacket potato, vegetable salad

Snack: 250 g berries

Dinner: 200 g steamed fish, 130 g vinaigrette

Any problems with well-being affect the quality of our life. No one can be as productive, happy, and resilient as possible when something hurts. But, as you know, our well-being is a mirror image of the state of health. Therefore, in order to feel good, you need to take care, first of all, of your health. In this article, we will look at 12 tips that will help you feel good.

1. Water will help you maintain your well-being at a decent level. If you experience a lack of fluid, first of all, the viscosity of the blood will increase, and at the same time blood circulation will worsen. This will lead to oxygen starvation, make you weak, lethargic, drowsy. So, carry a water bottle with you everywhere, and don't forget to replenish your supplies, especially if it's hot outside.

2. Try to gradually reduce the amount of salt intake. The fact is that salt contributes to fluid retention in the body, which is why it does not have time to cleanse itself in a timely manner. If you constantly consume a lot of salt, then over time you may need to detox in a hospital, not to mention the fact that this is a huge burden on the kidneys. The accumulation of toxins leads to a deterioration in well-being, increased irritability, and drowsiness.

3. Many doctors still claim that the sun is extremely harmful and dangerous for our health, but in fact, it is impossible without it. This is shown by the results of recent studies that prove the positive effect of sunlight on the functioning of the endocrine and nervous systems, in case of moderate contact. Therefore, do not deprive yourself of the opportunity to receive energy and health from this heavenly body. In addition to feeling good, the sun's rays will also provide you with a great mood and a beautiful tan.

4. A balanced diet is the best diet in the world. Which can only be imagined. It doesn’t matter if you are a vegan or a vegetarian, a meat eater or a supporter of fruits, in any case, you can properly compose your diet in order to get the necessary amount of proteins, fats and carbohydrates seasoned with vitamins, minerals, fatty acids and other vital components.

5. Do not blame yourself for the desire to sleep or increased sleepiness during the day. You have nothing to do with it, and your laziness is also not a reason for self-condemnation. Your body just needs to recover, and without it in any way. And he needs to do this regularly, that is, daily. Healthy sleep should be moderately long, deep and strong. Therefore, create all the conditions for yourself and find opportunities to get enough sleep if you want to feel good.

6. Very often you can hear the statement that all diseases are from the nerves. Partly it is. Each stress does not pass without a trace for our body. After enduring severe stressful situations, you will feel exhausted, exhausted and devastated. To avoid this, you need to learn how to manage stress in your life.

7. One of the most common causes of poor health is a low level of hemoglobin in the blood. To determine this is quite simple - you just need to pass a general blood test. If the deficiency is serious, the doctor will prescribe treatment, and if not, you can restore blood composition with food. Liver, hematogen, vitamin C (citruses, apples, berries), beef - all this should be included in your diet to prevent anemia.

8. We all know from childhood that movement is life. But, over the years, for some reason, many people are less and less active. Due to the lack of movement, many problems overtake our body, and all because muscle contractions are the only “pump” for lymph, which is the “tool” of immunity. Move more and you are guaranteed to feel good!

9. No less important component of good health are positive emotions. Laughter prolongs life, and it's true. Despondency, resentment and other destructive feelings adversely affect our well-being and health. But, there is good news - we ourselves have the right to decide what emotions our life will be filled with to a greater extent.

10. Limit your sugar intake, especially in the afternoon. This is the "energy" for our nervous system, and therefore, excessive consumption of sugar depletes the brain, in addition, it is a burden on the digestive organs.

11. Take care of strengthening the immune system. Take care of hardening - it's not difficult. For starters, a contrast shower, walking barefoot is suitable. When you feel ready, you can roll naked in the snow. It is also useful to use antibiotics and antivirals as little as possible. Nature has given us a lot of natural medicines - use them. Honey, raspberries, lemons, herbs are safe, and in most cases just as effective.

12. Use the experience of your ancestors for your health and well-being. Not since yesterday, the bath has been used to cleanse the body, prevent diseases, and improve health. A weekly visit to the bath will return your energy and joy of life!

Sooner or later, we all think about our diet: problems with weight, skin, health in general make us open our refrigerator and examine its contents with skepticism. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, looking for our way to a healthy and beautiful body.

Meanwhile, a healthy and proper diet is not a strict debilitating diet, not a mockery of the body and not depriving it of its joys, it is just a series of rules, following which you can radically change yourself, acquire new healthy habits, a beautiful figure and significantly extend life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem of modern people - we move less, consume a large number of fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers are competing to come up with the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second inhabitant of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, problems with the heart, gastrointestinal tract, reproductive function - this is only a small part of the possible diseases that occur when the diet is not followed.

The good news is that in recent years, taking care of the condition of your body has begun to come into fashion: more and more calls to play sports are heard from the state, public organizations, organic and dietary products appear on store shelves, advice on how to eat right is distributed in the press. .

Basics of healthy eating, or how to eat right

When compiling a healthy diet menu, you should remember a few general rules: first, you need to eat often and in small portions. It is most convenient to get yourself a small plate, in which a handful-sized portion is placed. No need to be afraid of hunger! A healthy diet involves 5-6 meals a day. It is also good to accustom yourself to eat at the same time - this stabilizes the work of the stomach and will contribute to weight loss.

The second important rule is remember about calories. There is no need to scrupulously calculate them throughout your life every time after eating, it is enough to follow your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie norm, you can find it out, for example, using a special calculator that is easy to find on the Internet. For example, a 30-year-old woman, weighing 70 kg, with a height of 170 cm and little physical activity, needs about 2000 kcal per day. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting the diet - the body will simply slow down the metabolism, and the harm from such a diet is more than good.

The third rule - we keep a balance between "income" and "expenses", that is, the energy that the body spends on basic metabolism, work, sports, and caloric intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of them are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to use. Approximate recommended indicators are 60 g of fat, 75 g of proteins, 250 g of carbohydrates and 30 g of fibers. The fourth rule is to drink water. Often we do not want to eat, our body simply takes the lack of fluid for hunger and makes us eat what we do not really need. One and a half or more liters of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve the general condition of the body, and speed up the metabolic process.

And the fifth rule is to choose products wisely. Read the labels, composition and calorie content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, dyes from the diet. You must know what you eat, and then the path to beauty and health will be fast and enjoyable.

healthy food

We will try to answer the age-old question "what to eat to lose weight?". The main thing when compiling a menu for a healthy diet is to maintain a balance between expenses and consumed products.

So, be sure to include in the diet of a healthy diet for every day:

cereals, in the form of cereals and muesli, rich in slow carbohydrates, which will provide our body with energy;
fresh vegetables (cabbage, carrots) provide the body with dietary fiber - fiber;
legumes - a rich source of vegetable protein, especially necessary for those who rarely or do not eat meat;
nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of omega-6 and omega-3 polyunsaturated fatty acids, trace elements;
fermented milk products: natural yoghurts (without added sugar), kefir, low-fat cottage cheese provide calcium and improve the functioning of the digestive tract;
sea fish contains protein and omega-3 essential fatty acids;
fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
lean meat - chicken breast, rabbit meat, beef - a source of protein.

Useful products should not contain preservatives, artificial colors, palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem of excess weight, then sugar should be completely abandoned, even if you have a sweet tooth and can’t do without a cup of sweet coffee in the morning - sweeteners will solve this problem. Do not be afraid of them, high-quality natural-based substitutes are harmless, contain virtually no calories and taste good.

Under strict ban!

We have decided on useful products, let's look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:

Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, preservatives.
Deep fried food. French fries, chips, crackers and everything that is fried in a lot of oil should be crossed out of the diet. Carcinogens, lack of nutrients and fat are not what a healthy body needs.
Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetizing seasonings and a lot of salt. What do we get as a result? A real high-calorie "bomb", which instantly turns into folds on the body and does not carry any nutritional value.
Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing them to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavorings, stabilizers and other harmful substances.
Sausages, sausages and meat products. This point hardly needs any clarification - just read the product label. And that's just the official data! Remember that under the items "pork, beef" in the composition, the skin, cartilage, fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
Energetic drinks. They contain a high dose of caffeine combined with sugar and acidity, plus preservatives, dyes and many other ingredients that should be avoided.
Fast food meals. Noodles, mashed potatoes and similar mixtures, which are enough to pour boiling water, instead of nutrients contain a large amount of carbohydrates, salt, spices, flavor enhancers and other chemical additives.
Flourish and sweet. Yes, our favorite sweets are one of the most dangerous foods. The problem is not only high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
Packaged juices. Vitamins and other useful substances almost completely disappear during processing. What would be the use of a concentrate diluted with water and flavored with a fair amount of sugar?
Alcohol. Enough has already been said about its harm to the body, we will only once again note that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if the minimum doses are not observed, it slowly destroys the body, because ethanol is a cellular poison.

The transition to a balanced healthy diet will not be a burden if you follow simple recommendations.

First, do not torture yourself with hunger. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink plenty and choose healthy drinks. Chicory contributes well to weight loss - it suppresses the feeling of hunger due to the large amount of fibers in the composition, it has a beneficial effect on the body. Green tea is also useful, especially with ginger.

Diversify your diet! The more different healthy foods you consume, the more the body receives various trace elements, vitamins, amino acids.

If you really want something forbidden - eat it for breakfast. Of course, it is better to give up harmful products altogether, but at first the thought that sometimes you can still treat yourself helps.

The less unnatural ingredients in food, the better. If you want to eat healthy foods, it is better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

We compose the menu "Healthy food"

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing them over 5-6 meals.

So, let's make a healthy food menu for every day:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

oatmeal, muesli or grain bread;
kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the most significant meal of the day:

100 grams of buckwheat or brown rice, durum flour pasta. You can add carrots, onions, peppers to the dish;
boiled chicken breast;
Salad of fresh vegetables dressed with yogurt, a small amount of soy sauce or linseed, olive oil.

afternoon tea, between lunch and dinner - another light meal:

A small fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
Salad of cabbage, carrots and other vegetables rich in fiber.

And finally a couple of hours before bedtime:

A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng can be consumed in unlimited quantities.

Portion sizes are approximate and will depend on individual parameters - daily calorie intake, weight loss rate and other individual factors. In any case, it is better to consult a nutritionist.

The human brain and endocrine system are responsible for the mood of a person. It is the endocrine system that has a direct effect on mood, the functions of which are precisely regulated by the nervous system.

For example, neurotransmitters such as serotonin, norepinephrine and dopamine are responsible for improving emotional well-being. These neurotransmitters are also actively produced when a person falls in love or experiences happiness - they act as a catalyst.

Is it possible to somehow stimulate the production of these neurotransmitters with the help of diet? In other words, can you improve your mood by including certain foods in your diet menu? According to research, it is indeed possible.

Scientists have even compiled a list of foods that help eliminate depression and increase mental performance and physical activity. We will share this list with you in this article.

Recall that we discussed earlier.

Top 12 Antidepressant Products

It’s worth clarifying right away that the functionality of the brain and the endocrine system depends not only on the diet, but also on how a person consumes foods. What is meant? In fact, you need to eat often, but in small portions.

Chocolate also contains theobormin and flavonoids, which have an antioxidant effect (preventing the oxidation of nerve cells and their destruction) and also neutralize the feeling of stress.

Dark chocolate is considered more useful and effective for improving mood - it has a higher content of cocoa powder and averages from 50 to 75%. In dairy, for comparison, it is about 25 - 40%.

2. Bananas

Bananas contain harman - this component enhances the feeling of euphoria.

More in this fruit high content of vitamin B 6, which is used by the pituitary gland in the production of hormones.

It is worth noting that B-group vitamins have a stronger effect on mood in women than in men.

6. Nuts

Walnuts and pistachios are considered the most. They contain omega-3 fatty acids, magnesium, B-group vitamins, tryptophan and selenium. True, their content is several times lower than in fatty fish.

To improve mood, it is useful to regularly consume nuts in a small amount (optimally - from 50 grams per day). And the same tryptophan, for example, can accumulate in the body and be used only if necessary. So, including nuts in your diet is one of the easiest ways to prevent depression.

7. Cheese

Cheese, and many other lactic acid foods high in lactobacilli, contain tyramine, trictanin, and phenethylamine. Doctors often call them "anti-stress" amino acids., as they improve the absorption of nutrients by brain cells.

And to get the maximum effect, cheese is recommended to be combined with chocolate in the diet - the sensitivity of nerve cells to endorphins from this increases exponentially, which will help overcome even the most stable depression.

8. Greens

Almost every green contains folate, which acts on the body in a similar way to omega-3 fatty acids.

But folate is found only in plant foods. Its highest content is found in dill and parsley. To one degree or another, folates are found in all greens.

9. Coffee

Caffeine helps to improve mood - this is a substance on the brain. acts as a neurostimulator. This effect lasts about 3 - 5 hours.

Caffeine not only increases the sensitivity of nerve cells to the same endorphins, but also accelerates the absorption of carbohydrates - this helps the brain quickly get energy. No wonder coffee is considered the best and the tone of the body.

11. Buckwheat and oatmeal

They contain a lot of complex carbohydrates that are not absorbed by the human body immediately, throughout the daylight hours, thereby providing the body and brain with energy. The nervous system, according to doctors, uses about 30% of all the energy that the body receives from carbohydrates.

And these cereals also have a large amount of indigestible fiber - it comprehensively improves the functionality of the digestive system and allows you to get more nutrients from food.

12. Eggs

They contain vitamin A, magnesium, tryptophan and carotenes which, although indirectly, affect the mood of a person.

It’s just worth clarifying that only fresh eggs “work”, since after heat treatment the lion’s share of carotenes and tryptophan decompose into derivative elements.

For the mood of a person, quail eggs are more useful. In addition, it is impossible to get salmonellosis using them fresh - this infection is simply unable to penetrate through the pores of the quail egg shell. But through the chicken shell, these bacteria easily penetrate.

What food should be avoided?

It is worth considering that there are those that can worsen mood. They just prevent the production of endorphins, and also take a high proportion of energy for their digestion and subsequent assimilation.

Doctors identify the following foods, which, if possible, should be discarded in order to avoid depression:

Sweet soda. Cola, lemonade and other similar drinks contain a large amount of phenylalanine - the manufacturer even warns against this on the label. And this substance is known to suppress the production of serotonin. Soda will not worsen mood, but it will prevent feelings of euphoria.
Fast food. Theoretically, this includes all foods that are high in calories and high in fat. All of them create a huge load on the gastrointestinal tract. Enormous amounts of energy are used for their assimilation. That is why, after a heavy snack, a person feels tired and it is difficult for him to concentrate - this is a lack of energy for the brain.
Margarine. This includes all foods high in trans fats, which simply destroy the structure of serotonin, entering the bloodstream. Another fun fact is that trans fats are generally not absorbed by the body in any way and come out almost unchanged. But at the same time, they still go through the digestive process, that is, taking away energy.
Flavor enhancers. This includes various kinds of chips, salty sticks, crackers and other snacks. Flavor enhancers suppress the production of serotonin, and also slow down the metabolic intercellular processes of the brain. That is, they inhibit the process of division and restoration of nerve cells.
Sweet breakfasts. This is a kind of cereal, muesli and other dishes based on corn grits and a whole list of sweeteners. They suppress the production of endorphins.

Another nuance that doctors often pay attention to. Avoid eating too many sweets. A sharp jump in blood sugar levels is a kind of “stress” for the brain, which at this moment is trying to normalize the concentration of carbohydrates due to the production of insulin.

But after that, the sugar level drops quickly (since desserts contain mostly simple carbohydrates - they are digested instantly), reaching a level of 3 mmol / l - this is below the nominal, which is also perceived by the body as stress. What is the right way to eat sweets? Small portions, no more than 10 - 15 grams. But you can eat often - even 5 times a day.

Now let's take a look at the video:

Conclusion

As a result, the diet directly affects the mood of a person. This is due to the fact that some foods affect the functioning of the hormonal system - it is she who is responsible for the production of endorphins (a group of hormones that affect mood and emotional well-being).

And there is food that acts the other way around - it worsens mood, as it suppresses the production of serotonin, and at the same time takes away the lion's share of energy. The presence of the latter in the diet should be limited and a healthy diet should be preferred, which will provide you with a great mood!