We all readily accept that what we eat and drink affects our bodies; it affects our weight, our cardiovascular system, digestion and more. But our diet has just as much impact on our minds and on how we feel and think. Some foods and drinks make us feel alive and energised, clear-headed and alert. Other foods make us feel foggy-headed, affect our ability to concentrate and seem to make us feel bad or sad. Just as we eat for a healthy heart or to maintain a healthy weight, to avoid bloating or diabetes, we can also be pro-active and eat a nutritious diet that will help avoid the blues and improve our thinking and mood. If you like, we could feed a good mood and starve the blues.
Mood boosts
- Eat at regular intervals; try hard to not skip meals as the fluctuating blood sugar and energy levels makes bingeing too tempting. Just think – when your energy levels and blood sugar levels swing from really high to really low, so do your moods.
- Sitting to eat helps digestion and helps you to be mindful of the fact you are eating, what you are eating and how you are eating. On that, eat slowly and consciously, savouring and appreciating the different flavours and textures of your meal.
- Low GI complex carbohydrates can help lift your mood in the short-term by providing energy which helps your mind and mood. These can be found in wholegrains such as a slice of multigrain or pumpernickel bread or oats. Carbohydrate also increase our levels of tryptophan, which is a precursor to serotonin, a neurotransmitter essential for well-being, mood stabilisation, muscle contraction and good sleep. I recommend minimising or avoiding wheat, as there is increasing evidence that the gluten in wheat can have a negative effect on our brain health and function. Instead try quinoa, legumes, and root vegetables.
- Make sure you include protein in each meal, this will help stabilise your blood sugar levels and limit the mood ups and downs. Protein foods also provide serotonin, so enjoy a balanced diet including quinoa, turkey, dairy, eggs, fish, chicken and nuts (as tolerated).
- Green tea is well known for keeping our hearts healthy and helping to prevent cancer, but it can also help our moods due to theanine contained in the tea. Theanine helps to balance anxiety and reduces cortisol surges (which helps normalise blood sugar levels).
- Omega 3 fatty acids are essential to brain function and can help protect your mood. Research has found that people who eat fish less than once a week have almost a third higher incidence of mild to moderate depression when compared to people who eat fish more frequently. Healthy fats are also important building blocks for cholesterol which we use to make hormones in the body, and these help create and maintain a positive mood. But you don’t just have to eat fish (though tuna and salmon are fabulous sources), you can also try flaxseed oil or meal, walnuts and other nuts and seeds, avocado and chia seeds.
- B vitamins, especially folate, are also important for energy, mood and brain function. Yep, you knew I would say it at some point – eat lots of leafy green vegetables!
