So far in our进食撞击我们谈论的系列Eating for Energy，，，，Eating for Focus， 和Eating for a Better Sleep。本周，我们将在这个由四部分组成的系列中解决我们的最后一个主题：如何饮食以提高您的心情。
心情是心理健康的重要组成部分，根据最近的MyFitnessPal消费者调查，这是当今女性中＃1的健康关注。但是你知道这是improving mental health饮食通过肠道？
Many mood disorders, like depression, have been linked to gut health problems. In fact, healthy gut flora (aka the good bacteria in your gut) produce compounds that help your body maintain an optimal hormone balance. These easy tips were designed to支持健康，平衡的肠道- 并帮助增强您的心情。
一种支持情绪的健康肠道是具有多种健康细菌的一种。它被称为“微生物多样性”，仅通过在饮食中添加一系列益生菌食品来实现，包括酸奶，康普茶，泡菜，泡沫，坦佩，莫斯，味o和酸菜。检查您的益生菌食物来源上的标签，并旨在消耗不同的细菌菌株。奖励提示：饮食中的饮食含量低，加工食品，人造甜味剂和红肉也可以帮助微生物多样性。
您的肠道细菌需要进食才能支持您的心情，而他们最喜欢的食物之一是纤维。当肠道细菌食用纤维以获得能量时，它们会产生支持增强情绪激素和神经递质的化合物。因此，将更多的纤维添加到饮食中，例如在苹果，芦笋，浆果，豆类，全谷物和绿色蔬菜中发现的纤维。它们不仅美味，而且对您的心理健康有益！
在吃的能源,我们讨论如何血液苏gar crashes can affect how you feel. That’s partly because these crashes (and spikes!) in blood sugar can stimulate epinephrine and cortisol, two hormones that play a role in mood. Epinephrine, also called adrenaline, is your fear and anger hormone. Cortisol is your stress hormone. Too much or too little of either can cause your mood to fluctuate. For a more steady feel-good vibe, keep your blood sugar in check by snacking on nuts, seeds, and nut butters.
Deficiencies in Omega-3s have been associated with depression. While studies have yet to show exactly what role Omega-3s play in improving mental health, some medical experts believe it has to do with how these fatty acids interact with molecules inside the brain. They also believe Omega-3s anti-inflammatory benefits may help relieve depression. If you’re looking to boost your own Omega-3 intake, try fatty fish like salmon and albacore tuna, as well as walnuts, chia seeds, and flax seeds.
色氨酸是一种有助于体内5-羟色胺的氨基酸。5-羟色胺有助于调节情绪，食欲，疼痛和睡眠。通过在饮食中添加绿叶蔬菜，葵花籽，蘑菇和坚果来获取每日色氨酸剂量。这些食物带有一系列健康益处，包括帮助您提高心情。
许多妇女对食物及其对身体的影响感到压力。但是我们在这里友好地提醒您爱您的身体，并将您的食物选择构想为照顾您所爱的身体。有时，这意味着选择使您感觉良好的食物，无论其提供的健康益处如何，都可以。这样的心态转变可以改善您对食物的方法，对身体的感受以及整体心情。
感到情绪激动，压力或悲伤是完全正常的，尤其是这些天。但是，如果您不断觉得自己会携带额外的情感体重，并且正在干扰您的日常生活，请寻求专业的帮助。可能有更多的工作，或者没有肠道健康，或者没有获得需要医生或治疗师指导的合适营养素。
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