One of the most common reactions that people have when they go through dieting is experiencing mood swings. Your body produces different hormones and functions in new ways when you are affecting the amount of energy that you provide to it and shifts in the mood are one of the ways that it affects you. Extreme dieting can prevent many people from reaching their target weight thus giving rise to mood swings. The lifestyle and dietary practices of many people living in stress-filled era results in increased anxiety, depression and weight gain. As they become over weight, they crave for more sugar, experience depression and start dieting which in turn results in frequent headaches, muscle aches and pain and mood swings. Here are few ways to deal with mood swings while dieting:
Eat regular meals: Food is a fuel for the body. Your body cannot work properly if you skip meals. During dieting, people do not tend to eat for long hours; as a result blood sugar levels goes down and gives result to mood swings. So aim to eat a healthy snack after every 3-4 hours. Also, breakfast is very important; it makes you less prone to cravings later throughout the day and maintains healthy weight that you’ve targeted for. A high fiber cereal with handful of fruits or a cup of oatmeal with some milk or yogurt is perfect to start the day.
Do not skip carbohydrates: Carbohydrates have been demonized for long but the good news is that your body needs carbohydrates to produce serotonin a chemical that lifts up mood, curbs appetite and has a calming effect on your health. Having low carbs diet tends to make one feel tired, angry and depressed. So, be smart and choose complex carbs which are high in fiber like whole grain breads, legumes, starchy vegetables that have a positive effect on your mood.
Omega-3 fatty acids: Omega 3 found in flax seeds, walnuts, canola oil, peanut butter, granola bars and fish like salmon, mackerel and sardines helps in improving both memory and mood. Low levels of omega 3 are associated with depression and impulsive nature. So, don’t forget to include these in your diet.
Other important nutrients: Not getting adequate quantities of iron can also cause fatigue and depression since iron is needed to transport oxygen from lungs to different tissues of the body. Rich sources of iron that can prevent mood swings are meat, fish, eggs, bajra, jowar, fresh vegetables and fruits. Thiamine can also cause changes in mood while dieting.
Thiamine can be included by consuming cereal grains, pork, cauliflower, legumes, peas and nuts. Calcium requirements are also to be fulfilled that can be the cause of mood swings. It can be found in all dairy products, nuts, tofu, green vegetables etc.
Fats: Saturated fats can lead to depression. Since our body takes a lot of time to digest fats thus, making us lethargic and sluggish. As a result of consuming fats, you tend to feel tired. Saturated fats include coconut oil, palm oil, butter and animal fats specially red meat.
Guest post written by Rounak Baral who generally writes on various niche for Dnem.info.