Need a Mood Boost? Eat This.
No question that
what you eat can affect how you feel, right?
Mental health and
brain health are complex. So are the foods we eat, and the ways our bodies
interact with those foods. While, we
don't know the exact mechanisms how food and nutrition help, we know a few ways
food impacts our moods.
First, what we eat
becomes the raw materials for our neurotransmitters. “Neurotransmitters” are
biochemical messengers that allow our nerve cells to communicate (ever heard of
serotonin?). They are important not just for thinking and memory, but also for
mental health.
Second, what we eat
affects our blood sugar. And having unstable blood sugar levels can contribute
to mood swings.
Let’s talk about
mood-boosting and mood-busting foods.
Mood-boosting
foods
Some nutrient
deficiencies look like mental health problems; this includes deficiencies in
B-vitamins, vitamin D, and the mineral selenium. So, getting enough vitamins,
minerals, (and other things like antioxidants) are key. These nutrients not
only reduce inflammation but also fuel the biochemical reactions in our bodies.
Including those that create neurotransmitters. So make sure you're eating a
variety of nutrient-dense whole foods, especially fresh fruits and vegetables.
In fact, studies show that people who eat the most fruits and vegetables are
the happiest.
Also pay special
attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in too
many foods. Selenium is an essential mineral found in Brazil nuts, walnuts,
cod, and poultry. Try to add some of those to your weekly diet.
Second, make sure
you get enough protein. Protein is your body's main supply of amino acids.
Amino acids are very important for mood issues because they are the building
blocks of neurotransmitters. Protein also helps to regulate blood sugar. I
recommend eating protein with every meal; this includes dark green leafy vegetables, eggs,
poultry, and meat.
Third, complex
carbohydrates like sweet potato and quinoa are great too. They allow better
absorption of key amino acids like tryptophan. Tryptophan is used by your body to
make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone).
So, if you want to relax, try these in the evening.
Fourth, fish and
other sources of omega-3 fatty acids (Carlson's cod liver oil, nuts, seeds, and algae) are also
mood-boosting. Omega-3s are definitely
“brain food” and may help to ease some symptoms.
FUN FACT: One study
showed that giving one multi-vitamin and one omega-3 fish oil tablet per day to prison inmates
reduced the incidence of
violent behavior by 50%!
Last but not least,
make sure you’re hydrated. Mild dehydration can cause mood issues as well.
Mood-busting
foods
You won’t be surprised to hear me say
processed foods are mood-busters, right? One study suggests that eating a lot
of processed foods devoid of nutrients can increase your chances of becoming
depressed by as much as 60 percent! This is on top of the research that shows
nutrient deficiencies can look like mental health problems.
“But it makes me
feel good!”
Yes, some of these
mood busters can make you feel better temporarily. Some big food companies study how to maximize the
"pleasure" centers with the perfect amount of sugar, salt, and fat.
Not to mention the color, texture, and taste; they can light up our taste buds
and make us feel good… for
now.
A few other things to avoid are:
●
Alcohol (nervous system
depressant)
●
Caffeine (may worsen anxious
feelings and ability to sleep)
●
Sugar (messes with your blood
sugar and can worsen inflammation).
Conclusion
Bad moods can lead
to bad eating habits; and, bad eating habits can lead to bad moods. If you need
a mood boost, stick to minimally
processed nutrient-dense whole foods. Things like fresh fruit and
vegetables (including leafy greens), nuts and seeds, eggs, fish, poultry, and
meat. Avoid common mood-busting foods like alcohol, caffeine, and sugar.
And remember,
sometimes “feel good” junk foods, only make you feel good temporarily. So, try my
newest recipe for fruit salad, below.
Recipe (mood
boosting): Fruit Salad
Serves 6-8
1-2 cups watermelon, cubed
1-2 cups cantaloupe, cubed
1-2 cups blueberries, fresh
1-2 cups blackberries, fresh
1-2 cups green grapes
Instructions
Place all fruit in
a large bowl and gently toss.
Serve & enjoy!
Tip:
Substitute or add any ready-to-eat fruit, like chopped peaches, or raspberries.
Dedicated To Your Success,
John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor
Certified TRX Instructor
Certified Corporate Fitness Trainer
Certified Spartan SGX Coach
Certified Weightlifting Performance Coach
(716) 545-4090
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