Empower Blog

Did You Know? 7 Ways Food Can Impact Your Mood & Joints

Health and Wellness Insights

September 11, 2024•5 min read

Are your food choices affecting your mood and mobility?

Take this short quiz to explore the link between what we eat, how we feel, and joint aches and pains.

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Which type of fat is known to have anti-inflammatory properties that may help reduce joint pain?

a) Trans fats
b) Saturated fats
c) Omega-3 fatty acids
d) Omega-6 fatty acids

Answer: c) Omega-3 fatty acids
Omega-3s, found in fatty fish like salmon, chia seeds, and walnuts, can help reduce inflammation and ease joint pain. Top 12 here.

True or False: Eating refined sugars can lead to mood swings and increased feelings of anxiety.

Answer: True
Eating refined sugars causes a rapid spike in blood sugar, followed by a quick drop, leading to mood swings and irritability. This also triggers stress hormones, which can increase anxiety. To stabilize mood, choose complex carbs like whole grains.

Fix: Eating an adequate amount of protein can help curb sugar cravings by stabilizing your blood sugar levels. When you consume protein, it slows down the release of glucose into the bloodstream, preventing the rapid blood sugar spikes and crashes that often lead to cravings for sweets. Protein also keeps you fuller for longer, reducing the likelihood of reaching for sugary snacks in between meals

Good sources of protein include lean meats, fish, legumes, and nuts, and incorporating these into your meals can help prevent those cravings. Additionally, protein-rich snacks like Greek yogurt or a handful of nuts can be helpful in managing sugar cravings throughout the day. Click links for more sugar busting tips.

The Healthy

Sutter Health

Which of these foods is rich in antioxidants and can help combat inflammation, potentially easing joint pain?

a) Almonds
b) Spinach
c) Blueberries
d) Whole wheat bread

Answer: c) Blueberries
Blueberries are packed with antioxidants like vitamin C and anthocyanins, which help fight inflammation.

Tip: Keep a large bag of frozen blueberries in the freezer at all times!

Which vitamin, commonly found in citrus fruits, plays a key role in immune function and helps the body absorb iron?

a) Vitamin D
b) Vitamin C
c) Vitamin B12
d) Vitamin A

Answer: b) Vitamin C
Vitamin C, found in fruits like oranges, lemons, and strawberries, supports immune health and enhances iron absorption from plant-based foods.

Tip: Adding a source of Vitamin C to meals can improve iron absorption. For example, having a spinach salad (rich in iron) with lemon juice as a dressing boosts iron absorption, making your meal even more nutritious!

True or False: Spicy foods can cause inflammation and worsen joint pain.

Answer: False
Actually, spices like turmeric and ginger have powerful anti-inflammatory properties, making them helpful for reducing joint pain.

20 spicy anti-inflammatory dinner recipes

Which vitamin is essential for mood regulation and is often found in leafy green vegetables?

a) Vitamin D
b) Vitamin C
c) Folate (Vitamin B9)
d) Vitamin E

Answer: c) Folate (Vitamin B9)
Folate, found in spinach, kale, and broccoli, is vital for mood regulation and supporting mental well-being. 15 foods high in folate.

What’s a common effect of dehydration on mental well-being?

a) Improved focus
b) Irritability and fatigue
c) Euphoria
d) Reduced anxiety

Answer: b) Irritability and fatigue
Even mild dehydration can cause irritability, fatigue, and difficulty concentrating.

Tip: Don't leave home without it! Water bottle!

Which food group should be increased to help fight both inflammation and low mood?

a) Refined grains
b) Processed meats
c) Whole grains and legumes
d) Sugary drinks

Answer: c) Whole grains and legumes
Whole grains and legumes provide fiber and nutrients that can help reduce inflammation and boost mood stability. Check out these choices.

True or False: Dairy products are always inflammatory and should be avoided to reduce joint pain.

Answer: False
While some people may have sensitivities, dairy products like yogurt can provide probiotics, which may reduce inflammation.

Matter of personal preference!

Which mineral is important for bone health and reducing joint pain, and is found in foods like almonds and leafy greens?

a) Calcium
b) Magnesium
c) Zinc
d) Potassium

Answer: a) Calcium
Calcium is crucial for maintaining strong bones and reducing joint pain. You can find it in almonds, leafy greens, and dairy products.

Tip: Pay attention to your intake. Are you getting enough?

The recommended daily calcium intake varies depending on age and gender:

Adults aged 19-50: 1,000 mg per day.
Women over 50 and men over 70: 1,200 mg per day.
Children and teenagers: 1,300 mg per day for strong bone development.

Wednesday Whip It!

Golden Milk

Ingredients:

1 cup unsweetened milk of your choice (almond, coconut, or regular milk)
1/2 teaspoon turmeric powder
1/4 teaspoon ground ginger (or fresh grated ginger)
1/4 teaspoon cinnamon
A pinch of black pepper (helps with the absorption of turmeric)
1 teaspoon honey or maple syrup (optional, for sweetness)

Note: You can buy Golden Milk powder too.

Instructions:

Heat the milk in a small saucepan over medium heat or microwave it.
Add turmeric, ginger, cinnamon, and black pepper.
Stir well, bringing the mixture to a gentle simmer for about 5 minutes, allowing the flavors to blend.
Remove from heat, add honey if desired, and pour into your favorite mug.

Anti-Inflammatory Properties:

Golden milk contains turmeric, a powerful anti-inflammatory ingredient due to its active compound curcumin. Curcumin helps reduce inflammation in the body, making it beneficial for joint pain and overall health. Ginger and cinnamon are also known for their anti-inflammatory and antioxidant properties, further boosting the drink's health benefits.

Tip:

Consider replacing your morning coffee with a cup of golden milk. It’s a soothing, caffeine-free option that can help reduce inflammation and start your day with a sense of calm!