me&my health up

How Food Choices Affect Your Mood

August 15, 2023 me&my wellness / Anthony Hartcher Season 1 Episode 171
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How Food Choices Affect Your Mood
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Show Notes Transcript Chapter Markers

Ever found yourself reaching for a chocolate bar after a tough day? What if the foods you eat could be the secret key to unlocking a better mood? 

Dive deep into the captivating world of food's influence on our emotions in this episode of "me&my health up" with Anthony Hartcher. Unravel the mysteries behind why some foods can be mood-boosters while others can dampen your spirits.  

This isn't just another health talk; it's a journey into understanding the profound connection between our plates and our feelings. Don't miss the chance to revolutionise your eating habits and emotional well-being.  

Click play now and discover the transformative power of food on mood!

About me&my health up & Anthony Hartcher 

me&my health up seeks to enhance and enlighten the well-being of others. Host Anthony Hartcher is the CEO of me&my health up which provides holistic health solutions using food as medicine, combined with a holistic, balanced, lifestyle approach. Anthony holds three bachelor's degrees in Complementary Medicine; Nutrition and Dietetic Medicine; and Chemical Engineering.

Podcast Disclaimer
Any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice, and are provided for general information purposes only. All care is taken in the preparation of the information in this Podcast. [Connected Wellness Pty Ltd] operating under the brand of “me&my health up” here for more

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Anthony Hartcher:

Welcome back to another exciting and insightful episode of me&myhealth up. I'm your host Anthony Hartcher. I'm a clinical nutritionist and lifestyle medicine specialist, a.k.a The Healthy Man according to his kids, and today's episode is about how our food choices affect our moods. So as you've probably realised foods and moods go hand in hand and we often choose foods to affect our mood, don't we? So, we, sometimes it's referred to as emotional eating. Okay, so that's today's episode. And before we get into today's episode, I'd love to give a shout out to my listeners in Tasmania. Yes, I have a growing fan base in Tasmania really appreciate theTasmanians joining in and basically enlightening and enhancing their well being through this program. So thank you shout out to those in Tassie, and know that it's cold down there. It's getting cold here in Sydney, Australia, and also to those in America. So we have a fan base in America, that's also very invested in their health and well being. And I want to shout out to those in America. And it's an exciting time in America, going into summer. So things are warming up in America, cooling down in Australia, and probably a bit ultra cool in Tassie. So let's get into today's episode, because we can all relate no matter where in the world we're from, whether we're in America, or Australia, or New Zealand, or the Pacific, Europe. So no matter where we are, we realise that foods affect our moods, and we use food to affect our moods. So that's today's episode, that's what I'm going to share with you in terms of that insight. So that's what you really eat matter, Is that a silly question? You probably you wouldn't be tuned into this episode, if it will certainly into the me&my health up podcast if you didn't think that what you ate really mattered. And I wouldn't have studied nutrition if I didn't think what I ate mattered. So yes, it's a funny question. But I asked that question, because it really depends. And you're probably thinking, why are you thinking that? Anthony, that's a bit silly to think that way? Well, it depends based on your values. And so we behave according to our values, what is most important to us, and some people don't have a high priority on their health, they have a higher priority on their career on their area of value, which could be their family, and health may not be a significant factor to that family, it may be more around the connection, the relationships. So yes, we know health impacts all areas of our lives, but people focus on what they value most, as you probably realise, one of my highest values is health and your health, health and well being. So that's why I do the man, my health, that podcast, that's what drives me, that's what intrinsically motivates me is because I have a high value on health and well being but realising that there's people out there friends out there, you know, that may have a low priority on health, and so we shouldn't judge them for that. It is what it is. And until they realise how health affects their area that they consider really valuable, such as their career, such as their family, then if they don't see that linkage, then it's they're always going to struggle to see how health is going to serve them, because they probably haven't asked the question. So certainly, it would help to, for them to ask the question to value health more and to help them live longer to inspire their family. And also to have a successful career, it's really hard to have continuing career success with poor health. So that's enough in terms of values for now anyway, because values also affect our mood. However, we'll get into that a bit later, I just wanted to talk about health, and obviously you're tuned into health, it's a high value to us. So that question has been answered. Now what are the other factors that influence our food choices? So we have biological determinants such as hunger, our appetite and taste? Yes, we taste is one of our sensory inputs. And so we we can seek a particular taste we can feel like a particular taste and biological signals can tell us that we desire a particular taste and that that can be driven in terms of how we're feeling so how a feeling may dictate what we actually eat. And you could probably relate to this in terms of when you're feeling a bit down what sort of foods you go to when you're feeling a bit down. So just think about that. When you're feeling a bit low. What foods do you gravitate towards? Do you gravitate towards chocolate? Do you gravitate towards sweets? Do you gravitate towards high carbohydrates, high fat foods? Yes, everything I just mentioned there or elevate our mood. And so you can see how when your mood is down, you could gravitate to those foods based on our biological association with taste and what it brings in terms of how it changes our neuro chemistry in our minds. The other determining factor is our economics, the economic determinants, such as the cost, and what income we earn the cost of food, what income we earn, as we know, foods get more and more expensive. And the availability now in terms of cost, the foods that we can sometimes crave to improve our moods can be really have a cost advantage, essentially, they're highly processed. So high fat, high carbohydrate foods are heavily processed, they process with relatively cheap raw ingredients, raw materials, so sugars readily available, it's one of the ingredients for highly refined carbohydrates. And then if you're thinking about fats, then the fats that are generally not considered the good fats, the more they're easier to process, the easier to access, there's more of it available in terms of farmers that are producing that vegetable oil that's in our having that cost base that's really good for us. You know, when we have economics, that we have a rising cost of living, we're concerned about what we're spending our money on, then these cheaper foods that can also enhance our mood become more attractive. So that affects what we eat, and what we eat affects our mood, and how we're feeling affects what we eat, and how much money we have affects what we buy. So they all go hand in hand, there's so many factors here that dictate as to what we ended up choosing. And then the other one is the physical determinants, such as the access the education that we have, the skills that we have. So for me, I'm highly skilled in nutrition, I have education around health. And so for me, I can have I've got more neural pathways as to Yes, I may be feeling like this food, but is this food going to serve me long term? Like, is it going to get me through the day? Or is it going to send send me high, and then I'm going to crash and need to eat something else to pick me up again. And so I have the education whereas some other people may not have the education around what certain foods do to them, such as those highly refined carbohydrates. I mentioned sugar, okay, so sugar is going to spike the blood, it's going to release some dopamine, which is how we reward recognition error, we feel good. And we're thinking, Yeah, I feel great. I've had had a shot of sugar on my sugar high, but then we crash, okay, because what our body does is over produce insulin in order to put that glucose away, to take it away into cells. And if there's excess into fat, and so our body wants to regulate the bloodstream and keep it in homeostasis. And so it does that by producing insulin, which insulin opens up the cell to receive in glucose. Glucose feeds our cells now, when we can continually consuming high amounts of sugar that results in lots of insulin being produced, and then our body becomes quite desensitized to insulin. And then it doesn't want to take up as much because it's thinking, well, you're always knocking on my door to let more glucose in, you know, is this the boy who cried wolf. And so we can become quite desensitised towards insulin and getting the sugar out of our bloodstream. And then that can create problems or what what it does is when we've got high amounts of insulin, it can also then drive it to fat cells, which then creates extra extra fat cells. So enlarge and enlarge those fat cells, you know, makes them bigger, and we put on weight, which none of us like. So that's what happens with food moods. The cost of it being so cheap and accessible. So a lot of these these highly refined products are advertised they're always around us we walk down the streets, we can often smell these foods, we can smell the ice cream shop, we can smell our fats, the the volatile oils in the air have we pick it up through our nose receptors, and we get lit up by smelling fat. So when a barbecue or what can you smell with the barbecue? Smell the protein and you don't cook sugar on the barbecue or most people don't? It's the fats that you smell and it's the fancy thing and all that smells good okay. Because we're wired that way. That's a highly calorific and we know calories is what we need to survive. We need energy we need energy to survive, we need energy to function we just don't need copious amounts and excess amounts of energy. So but we're wired that way to be attracted to those fatty smells. So those frying that frying smell so good, it smells good to anyone really, even if you're educated like myself. So yes, the physical determinants, such as the cost of food really can really implicate what someone eats. And then we have the social determinants. So what is But what are our friends eating? What are our friends chosen and anything? Well, I want to be like them. I want to fit in. We we crave to be connected, we have a human craving to connect with others. And so when others are eating hamburgers, we think well, why not? They're eating? Why shouldn't I, I want to fit in, I want to be feel connected. And so we have these social determinants, social factors that influence what we eat. So all these factors such as the biological, the economic, the physical, and the social have an impact on what we choose to eat, and that also impacts our mood. Okay, so some foods, as I mentioned before, have a positive correlation to mood and other foods, but we have a more neutral correlation to mood. So we don't really crave vegetables, do we? I don't know many people that actually crave vegetables, they may crave fried vegetables tempura and stuff like that, but it's more than that association with those vegetables. So this is the difficult situation we find ourselves in today is that sometimes we crave the fruit based on the sugar. Okay, so it's more that sugar connection. Our body has an association with fruit, it's sweet and it can uplift us not as much as a lolly will. Because Lolly is a highly processed fruit comes with fiber. And yes, it's it's slow. When we ingest the fruit, the whole fruits are not the apple juice. So the apple juice is essentially a bit like a lolly. It's highly concentrated forms of sugar. And that can easily spike the blood spike our dopamine release in our mind and make us feel a high in a sense. So these were areas where we have the fruit right, the fruit is slowly released because we're breaking down the fibers extracting what we can in terms of the carbohydrates we can ingest and the carbohydrates. We can't that end up in our feces so everybody's busy doing that extraction process and it slowly releases the sugars into the blood. So we don't get such a sugar high when we have fruit, whole fruits. That's whole fruit, not refined fruit such as fruit juice. So you can probably see these it's quite it's not as simple as it seems like, as I mentioned before, is that factor of education. Some people aren't empowered and so we shouldn't judge others for what they're eating. They simply might not have the education and understanding of what food does to their longevity, what it does to their energy in terms of sustainable energy. A lot of us not a lot of us but certainly the listeners in the me my health that podcast, realise that the slow release carbohydrates are the ones that give us the endurance to stammer and don't give us the peaks and troughs like highly refined carbohydrates such as sugar. So the slow slow release carbohydrates come from whole foods, whole grains, okay? Whole grains or seeds, nuts, they come from fruit, even vegetables. Okay, so there's carbohydrates and vegetables, but they're slow release. They've got fiber, they're bound to fiber. Okay, so this is why it's a bit complicated, not so straightforward. Now in terms of food and mood, right, so I mentioned you probably know the foods that elevate your mood, such as chocolate, so chocolate releases endorphins, Endorphins make us feel alive, like make us feel good. It's an endorphin to release when we are exercising, for example, this why some people get addicted to exercise because of that positive release of endorphins that make us feel a bit elated, a bit euphoric. They give us a bit of more resistance to pain or tolerance to pain. So these endorphins are something we can get quite attracted to chocolate can elevate endorphins, exercise can elevate endorphins, okay, sugar more associated with dopamine. So dopamine, as I said before, that reward recognition and it makes us feel valuable makes us feel positive, it's a positive, it's a positive neurotransmitter, we seek more of it, we desire more of it, hence why when we eat sugar, we can see more of it because of the positive association it creates in our mind. Now this is where it's challenging for children, right? They this is their drug of choice that they're allowed to have. It's socially acceptable is highly refined carbohydrates, or in other words, sugar, okay, and so parents will let them have sugar. And it does, it makes them feel good. They associate sugar with feeling good, and they want more of it. And the thing is, the more we have we build up a tolerance, our body gets better at breaking it down. Okay, and so we need more of it in order to get the same effect. It's like drugs. It's like medicinal drugs. So what happens when we start taking medicinal drugs is in order to get the same effect on our body, what we need to do is take more of that drug over time, and that's what happens with sugar. The more sugar we ingest over time, we need this more compared to what we initially had in order to get the same effect in order to get the same hit to get like drugs, recreational drugs. cocaine, heroin, for example, our body builds up a tolerance. And then we need more of the drug in order to get the same effect. So sugar is the same. And it's something that's socially acceptable for children. But it's why children get more and more desire to eat more and more sugar. Okay, and so it feeds itself. So it's one of those things where parents need to be mindful that Yes, a little bit's okay. But constant flow of sugar will create this sugar addiction, and over time, it will create an addiction that's hard to break. So the kids may notice that over time, if they're becoming more sedentary, they make start gaining weight, because they're consuming high amounts of calories, they're consuming high amounts of refined carbohydrates, they're going on peaks and troughs, and when they hit the trough, they want more of the refined carbohydrates to pick them up again. So it's this vicious cycle, they're consuming more and more calories, doing less exercise, less moving around, more study, and weight can start coming on. And then they start feeling bad about their body and how they look and their image, their self image comes into play. And then so they go for more sugar. And so this creates this vicious cycle for children. And also for adults, adults also go through this cycle of it could be a chocolate, the bit of a chocolate addiction, okay, so chocolate picks you up, you feel good, then you have a phone call that comes in and the phone call is not so good at maybe you perceive it as bad news. And then you're thinking, Well, I have this positive association with a chocolate, it makes me feel more positive, it lifts me up. So you go to the cupboard and get more chocolate. Okay, so this is that this thing where it just feeds itself and it gets a bit out of control. And hence why I've got the man might help that podcast and provide some insightful education so that you are empowered, you have a neural network pathways that you can then see foods and think, okay, yes, it's going to give me a quick pick me up, however, then it's going to drop me off, I'm going to need more of it in order to keep going. So then you can think what else can help pick me up a little bit rather than something that's more temporary, or something that's going to be more sustainable and more sustainable in terms of long term healthy outcomes. And that could be a que I feeling a bit flat. I know exercise elevates my endorphins makes me feel a bit better. Instead of going to the cupboard, I'm just going to go for a walk around the block. I know that sunshine, for example, increases serotonin, okay, and serotonin is that mood stabilizer mood, and it can lift our moods as well. So get getting outside boosting your endorphins, you're getting some exposure to maybe some increased serotonin that can make you feel better, and you come back and you feel better, but yet, you're not going to have the drop off because of the sugar. Okay, so the sugar, yes will make you feel better temporarily, then you drop off, then you need something to pick you up again. And so it's not really sustainable. And it's not going to help you long term it as I said, it could potentially turn into a sugar addict, addiction or chocolate addiction. And so in order to overcome this education is important, hence why I do the podcast while I'm sharing this with you today. The other thing is looking for alternatives to altering your mood. And I've mentioned in previous episodes about we can alter our mood through changing our perceptions. So if we perceive something as negative look for the positive, okay, so you get some news that your interest rates are going up, okay. And then straight away the media portraying high interest rates as negative, right? And so you get this negative perception of high interest rates, but interest rates are part of life, right? They go up and down throughout our lifetime. And that's what interest rates do. It's what the how they actually help curb inflation. So it's there's a madness behind them here. There's a method behind the madness proceed madness. So what we want to look for is what are the benefits or higher interest rates? Okay, well, if you've got savings, high interest rates are going to benefit your savings, you're going to get more interest income, okay? If you don't have savings, we'll have this higher interest rates benefit you well, they can benefit you in terms of you're going to have a now focus on your budget, for example. So you're going to now think about what you spend your money on, which is wise in terms of long term money management. So if you money manage money better, you will have more to manage over time, okay? It's that compounding effect. So if you're saving more over time saving and investing wisely over time, that compounds and creates more wealth, that's how we generate wealth. And so what does highest interest rates? Do? It draws your attention to money, if you're not sure what to do, what do you do, you get empowered, you get educated, you might listen to a podcast that empowers you about how to manage money more effectively. And so you start getting educated, you start getting empowered, you start making better decisions around money. So that's how high interest rates can serve you. They draw your attention to money you stopped spending on things that are unnecessary, that don't really provide lasting for filament, again, we consume things, we buy things in order to shift our mood, because we have association of the attainment of new things, new toys as positive, it's novel, right. But we can also create novel experiences by learning new things. So we don't need to consume things in order to create that novelty, to create that newness to create that excitement around novelty, okay, and we can do this through listening to podcasts through listening to going into deep deeper into an area of interest for you, you can get this novel novelty experience, or no, in order to lift your mood, and rather than consume things, so you've probably getting what I'm saying is that there's other ways in which we can change our mood, elevate our mood, other than food. If we want to empower ourselves around making better decisions around food, then we want to look at what happens when we consume. So there was a study, for example, so when we consume high amounts of fat, and this was a study by Yale, and what they found was that higher amounts of fat consumed cause our hypothalamus that regulates our appetite and satisfaction, it causes a dysregulation, it causes it to become, it inhibits its ability or its effectiveness to do that governance over our feeling of fullness satiation, and it can alter it, and it can alter it in such a way that we desire more of it. Okay. And that could be the primitive link that I drew to earlier because high fat foods satiable in terms of with we have a natural desire, tendency to want them because of that link to higher calories high need calories in order to survive, and in stressful times calories. Were back then scarce, right? So we'd go through would have famines, we would have droughts. And so we'd have these scarce moments where we would eat a whole lot less. And so we're wired to consume foods like fats, because they're highly calorific. And so hence, why if we can go on a high fat diet, and it can be highly sociable, but the reason you're probably thinking, Well, how does it work around the keto diet? You know, the keto diet is a high fat diet, low carbohydrates, what is it? What how is that benefiting us? How do people actually get results from that? Well, people get results, because initially short term, the short term is that it does, it provides a feeling of fullness. But over time this dysregulation happens. And we and as I said, we build up a tolerance to that intake of fat. And so what that intake that you had before that gave you satiation, or gave you a feeling of fullness, you now now now need more of that fat.


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Anthony Hartcher:

Which is higher calories, then protein or carbohydrates, you now need more of that in order to give the same level of satiation. So yes, you can have some short term benefits around weight loss. But long term, it's not that the research is is mixed. Okay. There's, you know, there's probably more short term studies around the benefits of keto, and you'll probably hear about the short term success people have but long term, it's hard to sustain. It's hard to sustain high fat diets. It's quite, it can be quite anti social in terms of what do you choose to eat when you're out with your friends when there's not much sort of keto friendly foods? And is it more people? Are people more getting the benefit from the keto diet because we consume less carbohydrates and they may have been consuming too many carbohydrates to begin with. Okay, so it's bringing some balance around the regulation of sugar, and that's helping them and that's why that could be part of the reasons why and it probably is most likely a reason why they say they're got more sustained energy. They're more energetic because of blood sugar regulation. They're eating less excessive amounts of carbohydrates. We can achieve all this through moderation of all areas as opposed to going to another diet jumping on the keto diet just because people are getting short term success and not really understanding the long term implications. Now that Yale's study Yale also mentioned that these high fat diets alter, alter, alter not only the hypothalamus, which is our regulator of appetite, it alters the micro glial cells. So in our mind and these microglia microglial cells clear our immune cells for our brain, okay, and they create homeostasis helped create homeostasis around our around inflammation. So they essentially dampen, you know, highly inflammatory environment. But what they found is that high fat diets alter the ability of the microglia glial cells and inflammation can get out of control. So high fat diets have been associated with higher neuro inflammation and higher neuro inflammation has been associated with depression has been associated with Alzheimer's and has been associated with dementia associated with depression. So we don't want higher neuro inflammation. Now, the other thing is to consider and it's you probably a bit confused, as you've probably seen studies that say high fat diets can really help those that are suffering from epilepsy or narcolepsy. And yes, they help these that some of these these epilepsy studies around high fat diets are really advantageous because they're long term studies, right. So they've been studied over long periods of time to show the efficacy of high fat diets around the management of epilepsy. And also now we're starting to see more and more studies around narcolepsy, which is that ability to not sleep soundly. So it's sort of like sleeping daytime drowsiness. So yes, those diets are helpful for those conditions, but outside of that, maybe not and then it gets the other thing that also comes down to is the types of fats you're eating. So the fats we generally consume high a high amounts of a saturated fats, right, they're the fats contained in sausages, fatty meats. So my fatty meats sausages contain high amounts of saturated fats and these saturated fats not so great for our cardiovascular system, and they're more pro inflammatory, the ones that are good fats, and listen to the episode with Udo Erasmus on that are fats that that's the kill fats that heal. So fats that kill fats that he'll episode with Udo Erasmus, who is a fat expert, he shares more about this topic of fats good fats, but the better fats. more advantageous. Fats are the polyunsaturated the mono unsaturated so unsaturated fats. Now these unsaturated fats polyunsaturated fats are found in fish or they're found in seeds. They're found in nuts. Okay, same with mono unsaturated fats, olive, olive oil, avocado, nuts, seeds, mono unsaturated fats, so they're the fats we want to consume more of but people when they on these high fat diets generally go for more the saturated fat and then the other one is the fried fats. So the fried chips, okay, oh, it's high fat. It's they buy gravitate but then again, they're also high carbohydrates chips so they probably don't fit in that definitely don't fit into the Keto sort of things. But it's probably more the bacon that you know, having a lots of gristle, and so they're fried, saturated fat fried. So obviously, that frying process creates it can create transfats. Okay, trans fats are not healthy, they're very oxidative in our body, they ages they create oxidative damage, like you know, that generate free radicals and this becomes problematic in terms of exacerbating inflammation within our body and that can cause you know, systemic inflammation causes neuro inflammation and that is what we don't want. So, again, there's many factors influencing our food choices, and we need to look for alternatives in order to better manage our mood or if we're choosing food to manage our mood, make sure it's a better choice around food such as more unprocessed carbohydrates. So if you have if you feel like some sugar have some fruit, okay, as opposed to biscuits if you're feeling like some fat has have some nuts and seeds, okay, nuts and seeds are much better choices. Okay? That more packed with more superfoods as opposed to foods that providing little nutritional nourishment. So the other one I wanted to mention was around so I mentioned the high fat, high carbohydrates, refined carbohydrates and how that does it affects our mood in terms of a positive correlation, but doesn't help us long term. Now, protein let's get into protein I just want to touch on protein before we finish this episode. So protein contains amino acids, it contains tryptophan, so tryptophan, in terms of yes, we need tryptophan. high protein diets will obviously have higher amounts of tryptophan linked with sunshine are linked with light when we see light converts to serotonin, and you need obviously some cofactors in order to do that conversion. So you need some B vitamins you need some magnesium and things like that. And so this is where a heart high food diet is really not a whole food diet that is broad. That is not restrictive. It's not chucking out food groups like the Keto Chuck's out carbohydrates. The high protein diet lessens your intake of other foods such as maybe fiber potentially. So it is really important that we have this whole wholesome diet because so that we can enable that cascade from tryptophan to serotonin. So you need sunshine but also you need the cofactors like I just mentioned, and that's going to come from a broader diet and that converts to serotonin serotonin is mood enhancing. Okay, so yes, by having a higher protein diet, you potentially can convert more serotonin in your body your body can produce more serotonin, it has the ability to has the tools to do that. And also with darkness then that serotonin will convert to melatonin so that will enable a good night's sleep. So you've probably heard Turkey is high in tryptophan, it is known to induce sleep well. So Turkey had at nighttime in a dark environment. Yes, I tryptophan is darkness. So tryptophan will convert to Maillet needs to convert the serotonin and then to melatonin. So it goes through that cascade. So certainly after a couple of hours of having the turkey, you're going to experiencing some maybe some drowsiness had depending on what else you're having at the time of the party. So then there's other foods that enhance our mood can be such as alcohol, for example, alcohol, it really stops communication, it dampens the mind activity, okay, so it's an inhibitor, it's essentially inhibits our minds, it takes our mind more into that limbic center, that emotional center where we sort of desire more, we have more desires, our desire center. So we might make choices around more fatty foods, because we lose that connection to the rational side of not eating fatty foods. And the benefits of not having fatty foods, we lose that as you know, with alcohol, we become more irrational, we become more in that desire center, that Animal Center, our behavior comes more animalistic. And so yes, it can sort of quiet in the mind if you've got a really busy mind because it stops the communication pathways and inhibits communication pathways in the mind. However, it can result in a cascade of negative health implications, such as you eat more fatty foods, eat more higher calorific foods. And then that obviously, then can translate into putting on some weight potentially, but then also the next day, you've also got that hangover effect, because of all the toxins. And your body has been so hard working, trying to get rid of the toxins, it has no energy to give you the next day to do anything else. And so you're flat. And so yes, what I've I guess in summary, what I share with you is you can get some temporary relief through these mood enhancing foods such as highly refined carbohydrates sugars, such as highly processed fats. As I mentioned, the saturated fats, which are associated with takeaway foods, through alcohol, through chocolate, all these can boost your moods. But I also share with you other ways in which you can boost your mood through changing your perception. So if you're feeling down, because you're seeing more negative in terms of what's happened, ask yourself what's the positive or went through the example of rising interest rates, then I also share with you having chocolate what's an alternative you can exercise you can move your body you will also stimulate endorphins and get a similar effect to what chocolate gives you but that's going to last longer, whereas the chocolate will send you on a high and then on a crash, that exercise will keep you going for longer I can then we'll help you with your night's sleep whereas excessive chocolate consumption will impact your night's sleep. So yes, some of these short term benefits of these mood enhancing foods result in not so great long term consequences. So if you want health for a long term, you want to live a quality of life and a long life of high quality, energy, vitality, stamina, then make some better decisions and choose some of these alternatives I've shared with you today on this episode, and you will you'll have a much more level energy throughout the day you'll sleep better that night you'll wake up more revitalized the next morning and you'll build momentum positive momentum around your health compounding momentum around your health as opposed to the short term fixes that results in the compounding negative effects to your health and well being so I hope this was helpful. Please share it with others that you know that really affected her that her foods are probably less advantageous for them for their mood to bet to manage their moods so share the you know this episode with them so that they can understand some alternatives that can help them still lift the elevate their mood, however, have better long term health benefits as opposed to consequential negative health benefits. So please share it with them. And yes, thank you Tassie people for tuning into the me&my health up podcast thank you to all the Americans for tuning in and enhancing and enlighten your well being. And thank you for all your continued support no matter where in the world you're from. I really appreciate you prioritizing your health. Having a high value on health, as you know, will impact other areas positively as opposed to having a low value on health and negatively impacting the areas that you value. As you know, without your health, you cannot enjoy your wealth without your health, you can't support others as well because you are needing so much support because of your ill health. So again, if you want to have a thriving family have thriving relationships. Yes, put some value on health. Take care everyone until next time, enjoy and continue to empower yourself and look forward to empowering you further in the next episode of me&my health up.

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Intro to the episode.
What do you really eat?
What does sugar do to our brains?
What happens with food moods?
The problem with sugar addiction.
Looking for alternatives to altering your mood.
What happens when we consume high amounts of fat?
The types of fats we should be eating.
Mood enhancing foods and their benefits.
How to boost your mood by changing your perception.