PHYSICAL HEALTH FOR WIDOWS
We are heading into the holiday season — or should I say the season of anxiety, stress, and reminders of the loved ones we have lost?
Are you tired? Sad? Tense? Mad? Whether it’s anxiety about an upcoming social event, mood swings from a rollercoaster of a day, or just plain hormonal changes, you can help your mood by eating certain foods and avoiding others.
A lot of us consider ourselves “emotional eaters” — me included! I think most people at some point turn to food as a way to escape, numb, or fill a void emotionally. My food of choice is chocolate. Not a day goes by that I don’t have chocolate at some point. One or two small pieces of dark chocolate is not a problem. It is when those one or two piece turns into a lot more and then the inevitable stomachache and feelings of remorse.
If I could snap my fingers and prevent us all from eating high-sugar, high-fat foods in search of drowning our emotions, I would. Intellectually we know that we will not feel better eating these foods, but in the moment it feels good.
What I try to do is focus on how I want to feel — not just physically, but also emotionally and mentally. If I binge on junk, I will be cranky, tired, and have lots of guilt that will drain my energy instead of connecting with the people who matter most to me.
Physiologically, there are foods and nutrients that can potentially intensify poor mood and anxiety and others that can diminish it. So instead of reaching for the family size bag of potato chips, try switching to some of these nutritional choices:
Fish, Flax, and Walnuts: Albacore, tuna, salmon, herring, or any other fatty fish contains Omega-3s, which help protect brain tissue and promote healthy brain cell production. Omega-3s also trigger production of serotonin, your feel-good mood-enhancing neurotransmitter. If you don’t like fish, you can add flax or walnuts to your diet. Or take a 1000mg combination of DHA + EPA in a fish oil supplement instead.
Magnesium: Magnesium also helps our body regulate serotonin activity, which is also a natural appetite suppressant. Since PMS can sometimes lower levels of magnesium, it can often cause stress eating. And what do we reach for when we are stress eating? Junk food! Try eating foods high in magnesium such as spinach, black beans, pumpkin seeds, bananas, brown rice, or tofu.
Whole Grains: Complex carbohydrates such as whole grain rice, pasta, and bread are ideal for raising serotonin levels and providing the brain with glucose, the primary energy source for optimal brain functioning. Whole grains are also loaded with B vitamins which may help decrease irritability and depression.
High Choline Foods: Our brain needs choline (vitamin B4) to produce acetylcholine, which boosts memory, muscle control, and behavior. Foods that are high in choline include egg yolks, wheat germ, peanuts, broccoli, cabbage, cauliflower, fish, dairy, and other meat products.
Folate: Along with many other health benefits, folate or folic acid will help boost your cognitive function and reduce the risk of different brain conditions such as Alzheimer’s disease. Foods high in folate include breads, cereals, green leafy vegetables like spinach and kale, as well as beans, nuts, peas, avocados, bananas, and oranges.
Limit your intake:
Caffeine: We all know caffeine can affect our mood, especially when you try to cut it out cold turkey. Aim for no more than approximately 300-400mg of caffeine daily. An 8-ounce cup of coffee contains approximately 95mg of caffeine, and a 12-ounce soda has about 40mg. Try using decaffeinated beverages to minimize mood effects.
Sugar: For many people, eating sugar (especially large amounts at one time) causes energy levels to crash, making you feel sluggish and irritable. Overconsumption can trigger imbalances in certain brain chemicals. These imbalances can lead to depression and may even increase the long-term risk of developing a mental health disorder in some people.
Vary your food intake to help your brain function, including mood, at optimal levels. The key to keeping your brain young and sharp is to eat a variety of fruits, vegetables, grains, and proteins. Balance is key, and so is timing. If you go long periods of time without eating it can trigger disruptions of mood — the old feeling of being “hangry.” When you get overly hungry, it is too easy to choose less nutritious foods, eat quickly, and ultimately overeat.
Take care of yourself this holiday season. Be kind to your body and find ways other than food for emotional support. Talk to friends and family, journal, meditate, exercise, get into nature. Look for opportunities to find joy and peace in the midst of the inevitable difficult times. Always remember that your fellow wisters are here for support.
Tara Gidus Collingwood, MS, RDN is a Registered Dietitian Nutritionist, Certified Personal Trainer, and fellow Wister. You can find her at dietdiva.net.