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. I spend a lot of time talking blood sugar with my clients. In fact, it's the first thing I work on with the majority of kids and adults I work with.


So, let’s talk about mood-boosting and mood-busting foods.


Mood-boosting foods


You might be surprised to learn that some nutrient deficiencies look like mental health problems. And some medications deplete key vitamins and minerals that are essential for brain health (anti-anxiety or depression medications and the birth control pill are two that are common).


Key deficiencies for mood include B-vitamins, vitamin D, and the mineral selenium.


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, fish, shellfish and grass fed beef.


Third, complex carbohydrates like sweet potato and quinoa support the brain. 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 (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 are 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" centres with the perfect amount of sugar, salt, and fat. Not to mention the colour, texture, and taste; they can light up our taste buds and make us feel good… for a moment. And then you crash. And you reaching for another quick fix. It's a vicious cycle.


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.


References:

http://www.precisionnutrition.com/food-and-mood

http://www.precisionnutrition.com/how-to-fight-depression-naturally-with-nutrition

https://nutritionfacts.org/video/foods-increase-happiness/


#moodfood #brainhealth #gutbrainconnection #happybody #foodandmood #whatoeatforthebrain #moodboost #antiinflammatorynutrition #antiinflammatory #autoimmunedisease #anxiety #depression

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DISCLAIMER: Please read the following disclaimer carefully. Vanessa Bond is not a doctor and does not diagnose or treat disease. The information on this website is not intended to replace the advice or recommendations of your primary health care provider and is not intended as medical advice. The information is intended as a complement to existing therapy - not as a substitute. The focus is to educate on how to make better decisions in order to build and maintain better nutritional balance. She and this web site encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

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