In the present day and age, it is difficult to stay positive and motivated all the time. Peer pressure, tension at home and deadlines at work are a few factors that take a toll on your self-esteem and confidence. They affect the way you think and also the way you look at yourself.

The advent of social media and new perspective of beauty and success has had a drastic impact on the population, teenagers more so.  This ugly side of the internet often brings about negative thoughts and low self esteem. This has a domino affect on some, putting them in depression and the worst case, suicide!

Why not seek medical assistance then? More often than not, people who aren’t mentally well do not seek medical attention fearing the stigma they’d have to live with.

But low self -esteem if not nipped in the bud, can influence your emotional and physical well-being.

Is there a way out?

Yes, there is! The right nutrition can help boost your self-esteem. The idea has been largely accepted by the medical practitioners and dieticians too! A well balanced diet and the right food can help keep your spirits high and you eventually learn to accept yourself.

What should your daily diet include?

Your diet should consist of nutrients that are healthful and have mood boosting properties as well. Here are a few suggestions to keep you optimistic and active.

Carbohydrates- Your brain and muscles make use of glucose to function well. Carbohydrates that you include in your diet are broken down to glucose and irregular intake can leave you feeling tired and affect your level of concentration too. Include unrefined forms of carbohydrate in your diet to feel good about yourself. Low fat cheese, yoghurt, rice, legumes, fruits, vegetables, bread etc. should be included on your daily carbohydrate source.

Proteins- High quality proteins can keep you feeling happy. Neurotransmitters in your brain are formed by amino-acids in your food, especially protein rich food such as legumes and meat. You could even try a pure bone broth protein powder supplement along with your regular diet to help you feel healthy and well.

Omega-3 fatty acids- Recent studies suggest that omega-3 fatty acids work well in preventing low moods and depression as they work well with neurotransmitter pathways in your brain. Make sure at least one of your weekly meals include omega-3 fatty acids. Soybean, walnut, salmon, sardine, canola etc are a few sources of the nutrient that you might want to include in your diet schedule!

Vitamins- Catch some sunshine for your daily dose of vitamin D! It helps increase serotonin in your body. This is a chemical neurotransmitter that regulates your mood, social behaviour, sleep, digestion, memory and sexual activity and functions. Vitamin B is another key vitamin that helps keep depression at bay. A balanced diet comprising of eggs, fish, fortified cereals, spinach and meat provides your body with the essential vitamins and other important nutrients making you feel healthy and happy.

On the other hand it is best if you limit your consumption of caffeine, alcohol and sugar as they can disrupt energy levels and cause mood swings.

Eat healthy and boost your self-esteem.

Don’t forget to drink plenty of water, get good sleep and surround yourself with people who make your feel good about yourself!