What foods to eat when you wake up to feel snappy and avoid energy drops? Here are the expert's advice
Eat a quick snack, just have a coffee as soon as you wake up or skip the first meal of the day. Bad habits at breakfast (and not only) affect the quality of life and both physical and mental health. "Having a good breakfast in the morning allows you to recharge the energy you need after a long night fast. At the same time, it can be a valuable aid in maintaining healthy emotional balance and staying away from irritability and mood swings ", explains the nutritionist Valentina Galiazzo, specialist in clinical biochemistry. A healthy and balanced breakfast promotes better regulation of the sense of satiety and helps to stay away during the course of the day from snacks, sweets and snacks rich in sugars which, in addition to promoting weight gain and health problems, can increase the risk of getting nervous and moody. "Excessive consumption of refined foods favors the imbalance of the intestinal flora which is involved in the synthesis of hormones that regulate tone," says the expert, who here suggests what to eat for breakfast to be in a good mood all day.
Fermented foods to stay away from sadness
Yogurt and kefir are excellent allies to counter irritability, nervousness and bad mood from the early hours of the morning. "They ensure a whole series of microorganisms that have a positive effect on the health and balance of the intestine. The latter is considered a second brain. In fact, it is here that serotonin (the good mood hormone), Gaba (the hormone of serenity) and dopamine (the motivation hormone) are produced ", explains nutritionist Valentina Galiazzo.
Dried fruit to combat nervousness
Almonds, walnuts, hazelnuts are real allies for a good mood. «They bring polyunsaturated vegetable fats, in particular Omega 3, Omega 6 and Omega 9 and tryptophan. They are involved in the production of neurotransmitters that help you feel energized and motivated. In addition, they are a source of minerals such as magnesium, potassium, calcium, selenium and phosphorus that help you feel calmer and more relaxing even on the most demanding days from both a physical and mental point of view ", says the expert.
Seasonal fruit to deal with stress
Fruit is a good source of energy. «It supplies simple sugars, which are the 'fuel' of our brain. It also contains a whole series of vitamins and minerals that play a very important role in regulating mood. Magnesium, for example, is a real natural relaxant. It counteracts the action of stress hormones, including cortisol and adrenaline and helps to stay away from anxiety and a dancing mood. Plus, it's an excellent source of antioxidants, substances that protect the nervous system. Plums, plums, blueberries and, in general, all red and blue-purple fruits, for example, are rich in anthocyanins, which thanks to their anti-inflammatory action preserve the health of neurons, brain cells ", he says. the nutritionist Valentina Galiazzo.
Whole grains for more energy
Whole grains, flakes or puffs, and their derivatives, including bread, are an excellent source of energy for breakfast. "Thanks to the presence of fibers, they slow down the absorption of sugars and ensure satiety and high levels of mental and physical energy," says nutritionist Valentina Galiazzo. Which one to choose? "Oats, for example, are rich in avenin, a substance that promotes the synthesis of serotonin. In addition, it is a source of vitamins of the B complex, which increase its production .
Eggs to get your mind sprinted
On particularly stressful days, to better support the mood, it may be useful to prefer a savory breakfast. Among the best foods to choose as a protein source are eggs, boiled or soft-boiled. «They provide tyrosine, an essential amino acid for the synthesis of dopamine, a hormone that helps you feel snappy and full of vitality. Thanks to the presence of selenium, zinc and iron, they also help to stay away from physical and mental drops in energy that can promote sluggishness and irritability ", says the expert.
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