Migliorare l’umore
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Credo che chiunque di noi vorrebbe essere di buon umore tutti i giorni. Come dico sempre e ormai chi legge i miei articoli lo sa a memoria: UNA DIETA SANA, VARIA ED EQUILIBRATA E’ FONDAMENTALE! E una dieta sana, varia ed equilibrata è importante anche per il buon umore. Può sembrare una cavolata ma chi mangia male tende ad essere di cattivo umore. La nostra società oggi è sempre più depressa per svariati motivi, dallo stress lavorativo, allo stress famigliare, per arrivare anche alla dieta.
La nostra cultura occidentale oggi è fondata su ritmi frenetici, sulla cattiva alimentazione, sull’abuso di zuccheri raffinati, sul fumo, sull’abuso di alcool e droghe. Quindi come sempre il primo consiglio è quello di seguire una dieta sana!
Depressione e sovrappeso sono correlati. Le persone obese tendono ad essere depresse il 55% in più rispetto alle persone magre, e le persone depresse corrono un rischio del 58% di diventare obese.
L’umore è condizionato da diversi fattori. Posso essere di cattivo umore perché a lavoro le cose non vanno bene, oppure perché ho litigato con un amico. Magari posso essere di cattivo umore perché sono stressato o perché dormo poco o perché no anche perché dormo troppo. Anche la mancanza di attività fisica ci può rendere pigri e di cattivo umore. Ci possono essere altri mille esempi, potremmo stare qui giorni a citare esempi. Ovviamente per tornare di buon umore devo risolvere quello che ha creato il mio malumore (Capitan Ovvio).
Integratori per migliorare l’umore
Ed ecco che se la causa è il poco sonno bisogna dormire di più, e degli integratori come la melatonina, la melissa, la lavanda, la camomilla e lo ZMA possono essere di grande aiuto. Questi integratori ci aiutano a rilassarci, fungono da antiansia e migliorano il sonno. Il consiglio è quello di coricarsi presto (prima di mezzanotte) ed evitare di guardare cellulare e TV prima di addormentarsi. Preferire magari la lettura di un libro perché le luci (soprattutto blu) interrompono la produzione naturale di melatonina.
Se la ragione del mio cattivo umore è lo stress, beh devo cercare di rilassarmi e come? Evitando alimenti stimolanti ed eccitanti che alzano l’adrenalina come la caffeina, preferire alimenti che inducono il rilassamento come tisane e camomilla e assumere integratori come ZMA e melatonina, citati prima per dormire meglio. Fare attività fisica è fondamentale, poiché permette il rilascio di endorfine e dopamina. Anche ascoltare musica di proprio gradimento e/o rilassante rilascia dopamina.
L’attività fisica può essere di grande aiuto soprattutto in quelle persone pigre che sono stressate dal lavoro e hanno bisogno di una valvola di sfogo. Provare per credere, starete sicuramente meglio! Fare nulla porta a non voler fare nulla, più si ozia più si vuole oziare, bisogna uscire da questo loop e trascinarsi fuori anche controvoglia per fare movimento!
Chi non si espone sufficientemente alla luce del sole tende maggiormente alla depressione, infatti nei paesi nordici europei dove ci sono periodi in cui il sole non sorge ed è sempre buio, il tasso di suicidi è molto più elevato rispetto a paesi più “soleggiati”. Un supplemento di vitamina D è di grande aiuto per quelle persone che soprattutto nei mesi invernali non riescono ad esporsi ai raggi solari. Pensiamo ad un operaio che a dicembre entra a lavoro alle ore 8 ed esce alle ore 17; il sole non lo vede mai, e sappiamo che la vitamina D si sintetizza con i raggi solari, quindi bisogna integrare in tal caso.
Numerosi studi hanno dimostrato come una integrazione di Omega 3, vitamina C, magnesio, zinco e vitamina E aiutano a combattere gli stati di ansia. Gli aminoacidi L-acetilcarnitina, acido alfa lipoico , N-acetilcisteina e L-triptofano sono implicati nello sviluppo della depressione e hanno dimostrato di esercitare effetti anti depressivi. Un’erba che funge da antidepressivo e anti ansia è la kava.
Diete infiammatorie possono portare al cattivo umore. Per diete infiammatorie si intendono quelle diete ricche di insaccati, carni rosse, zuccheri rapidi e povere di fibre, grassi buoni e vitamine. La curcuma aiuta a combattere le infiammazioni. La Bacopa, l’erba di san Giovanni (anche se la sconsiglio in quanto gli effetti indesiderati sono diversi) e il GABA migliorano l’umore e la memoria, l’ashwagandha e la corteccia di Magnolia rilassano e aumentano la concentrazione. La Griffonia aumenta i livelli di serotonina e per questo motivo viene utilizzata per combattere ansia e depressione. Il luppolo e la maggiorana alleviano gli stati d’ansia. La melissa rallenta i battiti e viene utilizzata anche per riposare meglio.
Il riassunto di questo articolo è il seguente: per essere di buon umore bisogna mangiare bene, integrare con vitamine o quello di cui siamo carenti, fare attività sportiva e riposarsi bene!
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