Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:05):
Welcome to our new English podcast. This podcast only for beginners.
Have you ever felt tired, sad, or just not in
a good mood and didn't know why. Maybe it's not
just what's happening in your life, It could be what
(00:26):
you're eating. Yes, it's true. The food you eat doesn't
just give your body energy, also affects your brain and
your feelings. Some foods can actually help you feel happier, calmer,
and more focused. Others might make you feel tired, anxious,
(00:49):
or even a little down. Science now shows that our
brain and body are deeply connected. What you eat can
change the way your brain works. Some foods help your
brain make more feel good chemicals like serotonin and dopamine.
(01:09):
Other foods support your gut health. Did you know your
gut makes many of your mood related hormones. In this
podcast will talk about ten simple and tasty foods that
can boost your mood. These aren't strange or hard to
find foods. You'll probably find most of them in your
(01:32):
kitchen or at your local store. So if you want
to feel better, think more clearly, and have more energy,
keep reading. You'll learn how small changes to your meals
can make a big difference. In how you feel every day.
Asterisk asterisk. Let's dive deep into how what you eat
(01:56):
can directly affect how you feel. These ten foods don't
just nourish your body. They actively support brain function, hormonal balance,
and gut health, all of which are essential for maintaining
a positive mood. One fatty fish, salmon, mackerel, sardines. Fatty
(02:21):
fish like salmon, mackerel, sardines, and trout are incredibly rich
in omega three fatty acids, specifically epa icosapentinoic acid, and DHA.
These essential fats play a vital role in brain health
(02:42):
and emotional well being. Our brain is made up of
nearly sixty percent fat, and omega three's south are crucial
building blocks of brain cell membranes. Several studies have shown
a strong correlation between low levels of omega three and
increased risks of depression and anxiety. Omega three s also
(03:09):
help regulate neurotransmitters like serotonin and dopamine, which are directly
involved in mood regulation. Moreover, Okay, fatty fish contains vitamin D,
another important nutrient that supports mood health. Many people suffer
from seasonal mood dips. Due to low sunlight exposure, which
(03:33):
reduces vitamin D levels in the body. Including fatty fish
in your weekly diet at least twice a week can
help combat these deficiencies and support emotional balance. Two. Dark
chocolate seventy percent cocoa or higher. Dark chocolate isn't just
(03:56):
a delicious treat. It's also a scientific proven mood booster. First,
it contains several mood enhancing compounds, including caffeine, theobromine and
onocillithanolamine substance chemically similar to cannabinoids that can produce feelings
(04:16):
of pleasure. More importantly, dark chocolate contains flavonoids, a group
of plant based antioxidants that improve brain function by increasing
blood flow to the brain and reducing inflammation. Dark chocolate
can also trigger the brain to release endorphins, the feel
(04:40):
good hormones. Additionally, it can boost serotonin production, a key
neurotransmitter that helps stabilize mood and feelings of well being.
But it's important to choose chocolate with at least seventy
percent cocoa to maximize the health benefits and reduce added sugars.
(05:04):
A small piece of day can go a long way
in lifting your spirits without causing a sugar crash. Dot
Three berries, blueberries, strawberries, raspberries. Berries are among the most
antioxidant rich foods available. Blueberries in particular, are loaded with
(05:26):
anthocyaninsa type of flavonoid that gives berries their vibrant color
and also protects brain cells from oxidative stress. This matters
because oxidative stress and chronic inflammation are both linked to
the development of mood disorders like depression. Additionally, berries contain
(05:49):
high levels of vitamin C, which helps reduce cortisol, the
body's primary stress hormone. Consuming foods rich in vitamin sline
ze ce can lower feelings of stress and anxiety. Berries
are also high in fiber, which supports a healthy gut microbiome.
(06:11):
Since the gut and brain are closely connected through the
gut brain axis, better gut health can lead to improved
mood and mental clarity. Try incorporating a handful of mixed
berries into your breakfast smoothie, yogurt, or oatmeal to start
your day with a mental health boost. Four Leafy greens spinach, kale,
(06:37):
swiss chard. Leafy greens are a powerhouse of nutrients that
play a major role in supporting brain function and emotional
well being. They are especially rich in fol eight vitamin
B nine, which is vital for the synthesis of serotonin, dopamine,
(06:58):
and norapine freeing, three major neurotransmitters that regulate mood. Low
levels of folate have been linked to depression and fatigue
in multiple clinical studies. Spinach, kale and swiss chard also
contain magnesium, mineral that many people unknowingly lack. Magnesium helps
(07:22):
regulate the body's stress response system and supports a calm
relaxed Statenesium deficiency can lead to increased irritability, insomnia, and
symptoms of anxiety. These greens also contain antioxidants like lutean
(07:44):
and xiac scynthin, which not only protect the eyes, but
also reduce inflammation in the brain. Including leafy greens in soups, salads,
or smoothies can be an effortless way to improve your mood.
Naturally do five nuts and seeds, Almonds, walnuts, flax seeds,
(08:08):
chia seeds. Nuts and seeds are excellent sources of plant
based protein, fiber, and height healthy fats. Walnuts in particular
are one of the richest plant sources of Omega three,
fatty acids, which are essential for reducing inflammation and supporting
(08:30):
brain health. Almonds contain high levels of vitamin E, an
antioxidant that helps prevent oxidative stress in the brain. Many seeds,
such as flax seeds, pumpkin seeds, and chia seeds, are
rich in magnesium and zinc. These minerals have a common
(08:51):
effect on the brain and are crucial for maintaining a
stable mood. Zinc in particular, is involved in hundreds of
enzymatic reactions in the brain and plays a role in
neural plasticity, the brain's ability to adapt and grow. Snacking
(09:13):
on a handful of mixed nuts or adding seeds to
your morning cereal smoothies or salads can provide both a
nutritional punch and a moodlift dot asterisk asterisk six bananas.
Bananas are often overlooked as a mood boosting food, but
(09:34):
they're surprisingly effective. They are rich in vitamin B six,
which helps your body synthesize serotonin and dopamine's, major neurotransmitters
involved in mood regulation. A lack of B six can
result in irritability, fatigue, and even depression. Bananas also contain tryptafan,
(10:00):
an amino acid that is converted into serotonin in the body.
Combined with the fruits, natural sugars, and fiber, bananas offer
a steady release of energy and help regulate blood sugar levels.
This helps avoid the mood swings associated with sugar crashes.
(10:22):
In addition, bananas are a good source of prebiotics, nondigestible
fibers that feed the good bacteria in your gut. A
healthy gut can positively influence your emotional well being, making
bananas a perfect on leigo snack for both physical and
mental energy. DOT seven eggs. Eggs are among the most
(10:48):
nutrient dense foods you can eat. They're an excellent source
of high quality protein and contain a wide range of
vitamins and minerals that are critical for brain health. One
of the most important nutrients in eggs is choline, which
is essential for the production of acetylcholine, a neurotransmitter involved
(11:13):
in memory and mood regulation. Eggs also contain vitamin D
B twelve and selenium mal of which are known to
have mood stabilizing properties. Vitamin D, often called the sunshine vitamin,
supports serotonin production. B twelve deficiency has been linked to
(11:36):
depression and cognitive decline, while selenium acts as a powerful
antioxidant protecting brain tissue from damage. Including eggs in your
daily breakfast can help stabilize your mood throughout the day. Scrambled,
oiled or in an omelet with vegetables saw a versatile
(12:00):
an easy addition to a mood friendly diet. DOT eight
Fermented foods, yogurt, kifer, kimchi, souerkraut. Fermented foods are rich
in probiotics live bacteria that help maintain a healthy gut microbiome.
(12:20):
There's increasing scientific evidence that your gut health can significantly
influence your mental health. This is due to the gut
brain axis, a complex communication system between the gastro intestinal
tract and the brain. A healthy gut produces more neurotransmitters
(12:43):
like serotonin, which is actually produced mostly in the gut
and helps regulate inflammation throughout the body. Fermented foods like yogurt, kifer, kimchi, souerkraut, miso,
a coup, and tempa are not only tasty, but also
support digestion and mood. Regular consumption of probiotics has been
(13:09):
linked to lower levels of stress, anxiety, and depressive symptoms.
Co Couding a small serving of fermented foods with meals
can help balance gut bacteria and boost emotional well being
over time. Asterisk asterisk nine dot Green tea dot Green
(13:31):
tea has long been celebrated in Asian cultures for its
calming and rejuvenating properties. One of the key compounds in
green tea is althionine, an amino acid known for its
ability to promote relaxation without sedation. It increases alpha wave
(13:52):
activity in the brain, which is associated with a calm,
yet alert mental state. Dot Green tea all also contains
a small amount of caffeine, enough to enhance focus and
mood without causing the jitteriness often associated with coffee. The
combination of alphionine and caffeine can improve mood, cognitive function,
(14:19):
and reduce stress levels. Drinking green tea in the morning
or during a mead afternoon break can provide a gentle
mental boost and help you stay calm and centered throughout
the day. Adding a slice of lemon or a teaspoon
of honey can make it even more enjoyable. Asterisk ten.
(14:46):
Sweet potatoes. Sweet potatoes are a complex carbohydrate, meaning they
release energy slowly and help maintain stable blood sugar levels.
This is important because fluctuations in blood sugar can lead
to mood swings, irritability, and fatigue. They're also rich in fiber,
(15:10):
vitamin C, potassium A, and beta carotina, powerful antioxidant that
the body converts to vitamin A dot. Sweet potatoes support
brain health by providing a steady source of glucose, the
brain's main fuel. They also contain magnesium, which, as mentioned earlier,
(15:35):
has mood stabilizing effects. Furthermore, sweet potatoes are anti inflammatory,
which helps combat the systemic inflammation often linked to depression
and anxiety. Whether baked, roasted, or mashed, sweet potatoes are
a tasty and comforting addition to your meals that also
(15:59):
contribute to emotional balance and mental clarity. Finally, your brain
is deeply influenced by what you eat. Nutrient trich whole
foods can significantly improve your mental and emotional well being.
The foods listed here not only help support your physical health,
(16:22):
but also work behind the scenes to keep your mood stable,
your mind clear, and your energy balanced. It's important to
remember that no single food is a magic bullet for happiness,
but a consistent pattern of healthy eating, full of variety, color,
(16:42):
and nutrition can make a powerful difference in how you
feel day to day. Combine these mood boosting foods with
regular exercise, good sleep, and mindfulness practices, and you'll be
giving your body and brain the tools they need to thrive.
Welcome to our new English podcast. This podcast only for beginners.
Have you ever felt tired, sad, or just not in
a good mood and didn't know why. Maybe it's not
just what's happening in your life, It could be what
(00:26):
you're eating. Yes, it's true. The food you eat doesn't
just give your body energy, also affects your brain and
your feelings. Some foods can actually help you feel happier, calmer,
and more focused. Others might make you feel tired, anxious,
(00:49):
or even a little down. Science now shows that our
brain and body are deeply connected. What you eat can
change the way your brain works. Some foods help your
brain make more feel good chemicals like serotonin and dopamine.
(01:09):
Other foods support your gut health. Did you know your
gut makes many of your mood related hormones. In this
podcast will talk about ten simple and tasty foods that
can boost your mood. These aren't strange or hard to
find foods. You'll probably find most of them in your
(01:32):
kitchen or at your local store. So if you want
to feel better, think more clearly, and have more energy,
keep reading. You'll learn how small changes to your meals
can make a big difference. In how you feel every day.
Asterisk asterisk. Let's dive deep into how what you eat
(01:56):
can directly affect how you feel. These ten foods don't
just nourish your body. They actively support brain function, hormonal balance,
and gut health, all of which are essential for maintaining
a positive mood. One fatty fish, salmon, mackerel, sardines. Fatty
(02:21):
fish like salmon, mackerel, sardines, and trout are incredibly rich
in omega three fatty acids, specifically epa icosapentinoic acid, and DHA.
These essential fats play a vital role in brain health
(02:42):
and emotional well being. Our brain is made up of
nearly sixty percent fat, and omega three's south are crucial
building blocks of brain cell membranes. Several studies have shown
a strong correlation between low levels of omega three and
increased risks of depression and anxiety. Omega three s also
(03:09):
help regulate neurotransmitters like serotonin and dopamine, which are directly
involved in mood regulation. Moreover, Okay, fatty fish contains vitamin D,
another important nutrient that supports mood health. Many people suffer
from seasonal mood dips. Due to low sunlight exposure, which
(03:33):
reduces vitamin D levels in the body. Including fatty fish
in your weekly diet at least twice a week can
help combat these deficiencies and support emotional balance. Two. Dark
chocolate seventy percent cocoa or higher. Dark chocolate isn't just
(03:56):
a delicious treat. It's also a scientific proven mood booster. First,
it contains several mood enhancing compounds, including caffeine, theobromine and
onocillithanolamine substance chemically similar to cannabinoids that can produce feelings
(04:16):
of pleasure. More importantly, dark chocolate contains flavonoids, a group
of plant based antioxidants that improve brain function by increasing
blood flow to the brain and reducing inflammation. Dark chocolate
can also trigger the brain to release endorphins, the feel
(04:40):
good hormones. Additionally, it can boost serotonin production, a key
neurotransmitter that helps stabilize mood and feelings of well being.
But it's important to choose chocolate with at least seventy
percent cocoa to maximize the health benefits and reduce added sugars.
(05:04):
A small piece of day can go a long way
in lifting your spirits without causing a sugar crash. Dot
Three berries, blueberries, strawberries, raspberries. Berries are among the most
antioxidant rich foods available. Blueberries in particular, are loaded with
(05:26):
anthocyaninsa type of flavonoid that gives berries their vibrant color
and also protects brain cells from oxidative stress. This matters
because oxidative stress and chronic inflammation are both linked to
the development of mood disorders like depression. Additionally, berries contain
(05:49):
high levels of vitamin C, which helps reduce cortisol, the
body's primary stress hormone. Consuming foods rich in vitamin sline
ze ce can lower feelings of stress and anxiety. Berries
are also high in fiber, which supports a healthy gut microbiome.
(06:11):
Since the gut and brain are closely connected through the
gut brain axis, better gut health can lead to improved
mood and mental clarity. Try incorporating a handful of mixed
berries into your breakfast smoothie, yogurt, or oatmeal to start
your day with a mental health boost. Four Leafy greens spinach, kale,
(06:37):
swiss chard. Leafy greens are a powerhouse of nutrients that
play a major role in supporting brain function and emotional
well being. They are especially rich in fol eight vitamin
B nine, which is vital for the synthesis of serotonin, dopamine,
(06:58):
and norapine freeing, three major neurotransmitters that regulate mood. Low
levels of folate have been linked to depression and fatigue
in multiple clinical studies. Spinach, kale and swiss chard also
contain magnesium, mineral that many people unknowingly lack. Magnesium helps
(07:22):
regulate the body's stress response system and supports a calm
relaxed Statenesium deficiency can lead to increased irritability, insomnia, and
symptoms of anxiety. These greens also contain antioxidants like lutean
(07:44):
and xiac scynthin, which not only protect the eyes, but
also reduce inflammation in the brain. Including leafy greens in soups, salads,
or smoothies can be an effortless way to improve your mood.
Naturally do five nuts and seeds, Almonds, walnuts, flax seeds,
(08:08):
chia seeds. Nuts and seeds are excellent sources of plant
based protein, fiber, and height healthy fats. Walnuts in particular
are one of the richest plant sources of Omega three,
fatty acids, which are essential for reducing inflammation and supporting
(08:30):
brain health. Almonds contain high levels of vitamin E, an
antioxidant that helps prevent oxidative stress in the brain. Many seeds,
such as flax seeds, pumpkin seeds, and chia seeds, are
rich in magnesium and zinc. These minerals have a common
(08:51):
effect on the brain and are crucial for maintaining a
stable mood. Zinc in particular, is involved in hundreds of
enzymatic reactions in the brain and plays a role in
neural plasticity, the brain's ability to adapt and grow. Snacking
(09:13):
on a handful of mixed nuts or adding seeds to
your morning cereal smoothies or salads can provide both a
nutritional punch and a moodlift dot asterisk asterisk six bananas.
Bananas are often overlooked as a mood boosting food, but
(09:34):
they're surprisingly effective. They are rich in vitamin B six,
which helps your body synthesize serotonin and dopamine's, major neurotransmitters
involved in mood regulation. A lack of B six can
result in irritability, fatigue, and even depression. Bananas also contain tryptafan,
(10:00):
an amino acid that is converted into serotonin in the body.
Combined with the fruits, natural sugars, and fiber, bananas offer
a steady release of energy and help regulate blood sugar levels.
This helps avoid the mood swings associated with sugar crashes.
(10:22):
In addition, bananas are a good source of prebiotics, nondigestible
fibers that feed the good bacteria in your gut. A
healthy gut can positively influence your emotional well being, making
bananas a perfect on leigo snack for both physical and
mental energy. DOT seven eggs. Eggs are among the most
(10:48):
nutrient dense foods you can eat. They're an excellent source
of high quality protein and contain a wide range of
vitamins and minerals that are critical for brain health. One
of the most important nutrients in eggs is choline, which
is essential for the production of acetylcholine, a neurotransmitter involved
(11:13):
in memory and mood regulation. Eggs also contain vitamin D
B twelve and selenium mal of which are known to
have mood stabilizing properties. Vitamin D, often called the sunshine vitamin,
supports serotonin production. B twelve deficiency has been linked to
(11:36):
depression and cognitive decline, while selenium acts as a powerful
antioxidant protecting brain tissue from damage. Including eggs in your
daily breakfast can help stabilize your mood throughout the day. Scrambled,
oiled or in an omelet with vegetables saw a versatile
(12:00):
an easy addition to a mood friendly diet. DOT eight
Fermented foods, yogurt, kifer, kimchi, souerkraut. Fermented foods are rich
in probiotics live bacteria that help maintain a healthy gut microbiome.
(12:20):
There's increasing scientific evidence that your gut health can significantly
influence your mental health. This is due to the gut
brain axis, a complex communication system between the gastro intestinal
tract and the brain. A healthy gut produces more neurotransmitters
(12:43):
like serotonin, which is actually produced mostly in the gut
and helps regulate inflammation throughout the body. Fermented foods like yogurt, kifer, kimchi, souerkraut, miso,
a coup, and tempa are not only tasty, but also
support digestion and mood. Regular consumption of probiotics has been
(13:09):
linked to lower levels of stress, anxiety, and depressive symptoms.
Co Couding a small serving of fermented foods with meals
can help balance gut bacteria and boost emotional well being
over time. Asterisk asterisk nine dot Green tea dot Green
(13:31):
tea has long been celebrated in Asian cultures for its
calming and rejuvenating properties. One of the key compounds in
green tea is althionine, an amino acid known for its
ability to promote relaxation without sedation. It increases alpha wave
(13:52):
activity in the brain, which is associated with a calm,
yet alert mental state. Dot Green tea all also contains
a small amount of caffeine, enough to enhance focus and
mood without causing the jitteriness often associated with coffee. The
combination of alphionine and caffeine can improve mood, cognitive function,
(14:19):
and reduce stress levels. Drinking green tea in the morning
or during a mead afternoon break can provide a gentle
mental boost and help you stay calm and centered throughout
the day. Adding a slice of lemon or a teaspoon
of honey can make it even more enjoyable. Asterisk ten.
(14:46):
Sweet potatoes. Sweet potatoes are a complex carbohydrate, meaning they
release energy slowly and help maintain stable blood sugar levels.
This is important because fluctuations in blood sugar can lead
to mood swings, irritability, and fatigue. They're also rich in fiber,
(15:10):
vitamin C, potassium A, and beta carotina, powerful antioxidant that
the body converts to vitamin A dot. Sweet potatoes support
brain health by providing a steady source of glucose, the
brain's main fuel. They also contain magnesium, which, as mentioned earlier,
(15:35):
has mood stabilizing effects. Furthermore, sweet potatoes are anti inflammatory,
which helps combat the systemic inflammation often linked to depression
and anxiety. Whether baked, roasted, or mashed, sweet potatoes are
a tasty and comforting addition to your meals that also
(15:59):
contribute to emotional balance and mental clarity. Finally, your brain
is deeply influenced by what you eat. Nutrient trich whole
foods can significantly improve your mental and emotional well being.
The foods listed here not only help support your physical health,
(16:22):
but also work behind the scenes to keep your mood stable,
your mind clear, and your energy balanced. It's important to
remember that no single food is a magic bullet for happiness,
but a consistent pattern of healthy eating, full of variety, color,
(16:42):
and nutrition can make a powerful difference in how you
feel day to day. Combine these mood boosting foods with
regular exercise, good sleep, and mindfulness practices, and you'll be
giving your body and brain the tools they need to thrive.
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