How food can lift your mood

Everyone knows the right diet is important to physical health. But not so many are aware that food and mood are also closely linked. Different nutrients affect the brain in different ways, and getting enough of the right ones can help you fight mental illness. Here are even some foods which are especially good for reducing anxiety.

Foods for boosting mood

There are lots of foods to help your mood, so let’s start with some vitamins important for mental health.

Omega-3 fatty acids keep your brain healthy, and can also reduce inflammation. Inflammation can lead to anxiety by affecting nerve cells in the brain. Fatty acids also affect the release and uptake of neurotransmitters that affect mood and nerve function, like serotonin and dopamine. Oily fish like salmon, mackerel, and trout, and fish oil capsules contain omega-3s and are widely available. Seeds and nuts, especially walnuts and flaxseed, are full of them too. Vegan omega-3 supplements, made from algae are available. Plant oils are also a good source, and unsaturated fats are much healthier than saturated animal fats.

Vitamin D affects brain function, especially cognitive skills. Seasonal Affective Disorder is linked to low levels of vitamin D. The body makes vitamin D in sunlight, but extra in your diet will help too, especially in winter. Oily fish is again a good source, as are dairy and eggs. For non-animal sources, try mushrooms.

B-complex vitamins help in the production of neurotransmitters. They are in whole grains like brown rice, and in avocados, broccoli, seeds, nuts, legumes, dairy, and meat. Try different grains; porridge is a good breakfast, barley makes a great substitute for rice, and gluten-free pasta made of brown rice or lentils makes a nice change from wheat pasta. Swap white bread for brown as much as possible, since brown bread contains the outer shell of the wheat grain where most of the B vitamins are. Whole grains also provide slow-release carbohydrates, which keep your blood sugar steady and make you less likely to feel hungry between meals, which also helps with anxiety – no one’s in a good mood when they’re hungry.

Other food and mood

Tryptophan is an essential amino acid. The body processes it into serotonin, which helps with relaxation and sleep. We need tryptophan in our diets because, unlike vitamin D, it can’t be made in the body. Meat, eggs, seeds, legumes (beans, peas, and lentils), bananas, and oats are all good sources.

Antioxidants help to prevent age-related damage to brain cells. Stress and depression are linked with inflammation, which is reduced by antioxidants. Fruit and vegetables contain antioxidant vitamins such as A, C, and E. Make sure to eat lots of different kinds to get the most benefit; try to eat vegetables of different colours each day, as they have different nutrients. One of the strongest antioxidants is lycopene, the red pigment in tomatoes, and bell peppers have some of the highest levels of vitamin C in all vegetables. Dark leafy greens are also good, as they contain lots of trace minerals which will improve your health in many ways. Try to eat more vegetables than fruit, as fruit is high in sugar.

Foods to help boost your mood: gut health and mood

Mental health and gut health are closely linked. New research suggests that psychobiotic foods (probiotics which help mood as well as digestion) help keep your health on track in both areas. Psychobiotic foods include whole grains, prebiotic fruits and vegetables, and legumes.

A lot of fermented foods contain psychobiotics as well: things like yoghurt, cottage cheese, and buttermilk. Or, if you’re feeling more adventurous, try sauerkraut, kefir, or kimchi.

Sugar and mood

Sugar provides a quick mood and energy boost, but not one to rely on. The effects are short-lived because it is digested very quickly. Try to limit your intake and stick to slow-release carbs instead.

There is no need to deny yourself completely, though; small amounts of dark chocolate contain tryptophan, antioxidants, and magnesium, which can all improve your mood. If you really miss ice cream, try mashing up frozen soft fruits like bananas and avocados to a creamy texture, or freeze some yoghurt.

Drinks to lift your mood

Caffeine and alcohol can also make you feel worse, so limit them. Try switching coffee for herbal tea; chamomile, fennel, and lavender blends are especially relaxing. There is caffeine in green tea but it contains antioxidants such as theanine. It’s the best option if you really feel you need caffeine. Try switching coffee for herbal tea; chamomile, fennel, and lavender blends are especially relaxing

Remember to drink lots of water, preferably slowly throughout the day instead of in large amounts once or twice a day so your body can absorb it properly. Good hydration is essential for nutrients and neurotransmitters to move efficiently through the body. This reduces inflammation and allows the body to eliminate toxins.

Food and mental health

A varied, balanced diet will ensure you get all the nutrients you need to keep your body healthy, which will, in turn, keep your brain healthier.

And, of course, if you need help in sticking to your new routines, or in dealing with anxiety, give me a call.