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Overview
The brain relies on a supply
of glucose from the blood. When this depletes, mood disorders including
fatigue, poor concentration, irritability, anxiety, and depression can
occur. Nutritional deficit can unleash the black dogs of depression
and have them snapping at our heels.
Why is this? The neuro-transmitters serotonin and noradrenaline are
derived from carbohydrates - sugars or starchy foods. Chocolates and
sweets - fast acting carbohydrates - bring a mild euphoric fix, causing
endorphin levels to soar. But carbohydrates in this form also cause
a rush in insulin production scooping up glucose from the bloodstream
delivering it to the cells for energy. After an initial buzz, the resulting
reduction in circulating glucose, causes a significant slump in mood
until your next fix.
Shooting up on sugar creates this vicious circle and chocolate junkies
have to eat more and more to maintain an elevated mood. Swings in behaviour
are the unwanted consequence. Alternatively, ignoring hunger pangs and
skipping meals sends glucose levels tumbling to the ground. The net
effect? Misery, exhaustion, anxiety and poor concentration. Better to
boost endorphins with slow burning complex carbohydrates - starchy foods
like pasta, potatoes, wholegrain cereals, bread, pulses and nuts - which
release sugar at a steadier rate, giving a slower insulin response and
levelling out supplies over the day. If sweet treats are essential,
have them after a main meal high in fibre or opt for the ultimate convenience
food - fruit, which contains mood balancing vitamins like Vit C, slow
releasing sugars and roughage. Frequent meals, with healthy carbohydrate
snacks in-between will pull the reins on glucose chaos.
Sugar-craving can also aggrevate candida albicans, a fungal growth lurking
in the intestines that saps energy and has been linked with depression.
This common yeast exists harmlessly in the gastro-intestinal tract,
ordinarily supporting good health. But, in certain situations overgrowth
occurs, producing chronic candidiasis. This greedy yeast-like fungus
loves sweet foods and alcohol and we, as the vehicle to that goal, often
crave it with a passion. All sources of sugar, yeast-containing foods
and alcohol should be avoided and a probiotic supplement such as lactobacillus
acidophilus/bifidus may help.
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