Eating is often entangled with emotions in a negative way (think: comfort eating). However, the foods you eat, and how you eat them, can definitely help to boost your mood for the better. Adding a brisk walk, or some mindfulness meditation will round off a balanced approach to finding that feel good factor.
Some foods do alter brain chemistry – the happiness hormone serotonin is just one of the hormones responsible for controlling our mood. Serotonin is a chemical messenger made from the protein building block of tryptophan. Rather than relying on caffeine and sugar for energy, including plenty of foods rich in the amino acid tryptophan will help drive increased serotonin production. Think bananas, eggs, nuts, and seeds. But avoid large amounts of very high protein foods (all the different amino acids will compete for absorption) along with junk food and alcohol, which can reduce serotonin production.
Carbs are also important to enhance serotonin levels – but be careful which ones you choose. Carbs stimulate the release of insulin which improves tryptophan availability to the brain, and therefore serotonin production. We know that sugar can give us a quick pick up but choosing low glycemic index carbs such as wholegrains, yoghurt or fruit will provide a more stable blood sugar level to prevent mood dips, along with curbing food cravings by keeping serotonin higher.
You don’t need to travel to adopt some of the components of the Mediterranean Diet – rich in fruit, vegetables, fish, legumes, nuts and extra virgin olive oil. The Mediterranean diet not only helps reduce heart disease, diabetes and risk of some cancers, but is linked to lower risk of depression too. This type of diet also reduces processed foods, and higher intakes of processed foods are linked to increased risk of depression. Your brain also needs the right kinds of fats, especially omega-3 fats, found in some oily fish, nuts and seeds which dominate the Mediterranean diet.
Mindful eating is crucial for weight control but the practice of mindfulness can enhance your mind-body connection and have positive benefits on overall wellbeing too. This means a focus and attention on what you are doing in the moment – and with eating, it is important to be focusing on the experience of the food you are eating – its taste, texture, smell and appearance. Taking time will help you to notice when you are full and better manage your weight.
One of the biggest reasons we eat is as a way to share and foster relationships with others – and people with strong relationships and sense of community are happier and healthier. Cooking for others is also a way of giving back, and this type of compassionate behaviour gives us a feeling of wellbeing. Engaging in conversation around meals is another way to be more deliberate and mindful.
While we can’t eat a lot of vitamin D, we need the sunlight to activate this nutrient that is protective against depression and helps keep your immune system functioning well. Vitamin D may also help to improve serotonin production too. Include oily fish (like salmon), shitake mushrooms, egg yolks and fortified dairy foods.
A good variety of plant based foods is essential to make sure you’re getting enough micronutrients, especially folate and other B vitamins which help with regulating our metabolism. Low folate levels have been linked to depressive symptoms, and are important for brain function.
It’s not only the polyphenols in fruits & veggies, but also in foods like dark chocolate that can give a bonus mood boosting effect. Did you know that the flavonoid polyphenols in cocoa may help to enhance calmness? Choose a small portion of a dark chocolate (at least 70% cacao) to help boost mood, as long as it fits in with your plan!
Large amounts of caffeine can have a negative impact on mood, increasing anxiety symptoms for some. But smaller amounts of caffeine in green tea along with L-theanine, an amino acid, can help promote a state of calm awareness, so it might be a helpful swap in the afternoon to keep your energy levels steady.
Mood and hunger follow similar pathways in the brain – have you ever felt ‘hangry’ before? Low blood sugar levels can occur due to not eating enough of the right foods. The more extreme your diet, the higher the chance that your low energy intake will increase the production of adrenaline, and other stress hormones, to free up glucose from the body stores in muscles and the liver as an energy source. But, those high adrenaline levels can make you also feel anxious as a consequence.
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