Food and mood
True or False: What we eat only affects our physical health and not the way we feel.
True
This oily fish is rich in omega-3 fatty acids that help improve mood.
Salmon
If your blood sugar drops, how might you feel?
tired, irritable, and depressed.
Which one works better: 1) eating a large lunch and dinner or 2) eating smaller portions during the day
eating smaller portions spaced out more regularly throughout the day
This nut is known for its high magnesium content, helping reduce anxiety.
Almond. Other good sources of magnesium are: pumpkin seeds, chia seeds, cashews, quinoa, spinach, swiss chard, black beans, banana, avocado, dark chocolate.
The dry part of the brain is composed of approximately 60% of this nutrient.
Fat.
What could be in lean meat, fish, and eggs that makes your brain regulate your thoughts and feelings well?
Protein contains amino acids, which make up the chemicals your brain needs to regulate your thoughts and feelings. It also helps keep you feeling fuller for longer.
If you do not drink enough of this liquid, then you may find it difficult to concentrate or think clearly
Water
How to keep the blood sugar steady>
a) Eating regularly b) choosing foods that release energy slowly
How much of vegetables and fruits are needed per day?
5 servings and each serving is one handful or a small bowl.
True or False: By aging, it is more likely to face nutrient deficiencies, particularly for B12.
Reduced stomach acid and slower digestion → nutrient absorption (B12, vitamin D, magnesium) can be lower → deficiencies can worsen mood
Name two kinds of fats that are good for your brain to function.
omega-3 and omega-6
Name a drink that may cause you to feel anxious and depressed or disturb your sleep
Coffee and any other caffeinated drink like energies. Try decaffeinated ones.
Name some slow-release energy foods
pasta, rice, oats, wholegrain bread and cereals, nuts and seeds. They have complex carbohydrates.
How much of the brain is made of water?
70 to 80 percent. So when you are dehydrated your brain cells may shrink a little bit which has effect on your brains function.
True or False: Seniors often feel less of a thirst signal.
True, and it causes them to forget to drink.
Eating more of this colorful food group can improve mood and reduce depression risk.
Fruits and vegetables
How many glasses of water are recommended for a whole day?
6-8
Yes, It might take your gut time to get used to a new eating pattern, so make changes slowly to give yourself time to adjust
In which foods can you find healthy fats?
In oily fish, poultry, nuts (especially walnuts and almonds), olive and sunflower oils, seeds (such as sunflower and pumpkin), avocados, milk, yogurt, cheese, and eggs.
True or False: Lying down after the meal is the best way to have proper digestion.
False: Taking a slow walk after meals can help both digestion and relaxation. or stress relief.
Stimulate gut motility → helps food move through the digestive tract → reduces bloating or constipation.
Reduce stress and anxiety → walking triggers a mild release of endorphins and improves circulation.
Regulate blood sugar → post-meal walks improve insulin sensitivity, especially in people with diabetes.
This antioxidant vitamin, found in oranges, helps protect brain cells.
Vit C
Can your emotions affect your gut's function?
Yes, if you’re stressed or anxious, this can make your gut slow down or speed up.
Among below nutrienst which one has an effect on our mental health:
a) Vitamins b) Minerals c) Fiber
All of them are required.
A deficiency in this vitamin can cause fatigue and a low mood.
Vit B 12. The best sources are: clams, liver, fish, beef, fortified breakfast cereals, and nutritional yeast.
B12 is naturally found almost exclusively in animal foods (meat, fish, eggs, dairy).
Plant-based foods, such as grains, fruits, and vegetables, usually do not contain B12 unless they are fortified.