Good Mood Foods
Nutrients to nourish you brain
So we are back in lockdown once again plus it’s November so I reckon moods may need a little bit of a helping hand…
While it’s vital to consult your doctor with any serious mental health issues, there are many tweaks you can make to your diet to support general mood and low level anxiety. Food can be an effective, safe, valid and affordable way to nourish your brain and nervous system so they function optimally during these challenging times.
CAN FOOD REALLY IMPROVE OUR MOOD?
The SMILES trial in 2017 found that a moderated Mediterranean-style diet significantly improved mood after a 12 week trial. This diet consisted of:
An abundance of foods with high nutrient density – whole ‘real’ foods based on lean protein, healthy fats, complex carbohydrates and legumes, along with a large variety of fruits and vegetables.
Eating for happiness is not rocket science and by following a healthy, balanced diet and making the most of all the amazing fresh produce available (thank goodness all the food shops and markets are open) should ensure you get all the essential nutrients needed to nuture your brain.
However, here are a few key nutrients to focus that can be specifically beneficial for your mood:
REMEMBER YOUR PROTEIN
Our ‘feel good’ neurotransmitters are made in our bodies from amino acids, which are the building blocks of proteins. Neurotransmitters are powerful brain chemicals that carry messages around our bodies and help regulate our mood. When it comes to anxiety and low mood, serotonin, dopamine and GABA are most relevant.
- Serotonin is the ‘happy hormone’ and improves mood and sleep
- Dopamine is our powerful feel good hormone which keeps us motivated
- GABA is our inhibitory calming neurotransmitter
As well as ensuring you eat good natural sources of protein, It’s also important to note that the body requires B vitamins, iron, zinc, magnesium and vitamin C to convert these proteins into the neurotransmitters so include a ‘rainbow’ of fruit and veggies in your meals to ensure you are getting adequate supply of all these vital nutrients.
Foods to include: poultry, eggs, nuts and seeds, oats, legumes and dairy produce.
NOURISH YOUR GUT
Happy tummy, happy mind!
The gut and the brain are intricately linked and are in constant communication – think of that ‘gut feeling’ or when you are nervous you talk of ‘butterflies in your tummy’. These are the feelings from your brain being translated by your gut via the vagus nerve, a bidirectional superhighway of chemical messages going back and forth. The gut bacteria are also involved in producing neurotransmitters – both serotonin and GABA are actually produced by the microbes – both of these keep you calm and happy.
Foods for the gut:
- Probiotics – beneficial bacteria found in foods so stock up on fermented foods such kefir, plain yoghurt, kimchi, sauerkraut and miso
- Prebiotics – the indigestible fibres that our gut bacteria thrive on and in turn produce beneficial bi-products that support brain health (and general health) – foods such as onions, garlic, leeks, asparagus, bananas, chicory
- Dietary fibre – the gut bacteria love all types of fibre so include a range of fruits and vegetables, wholegrains and legumes to keep the beneficial microbes strong.
DON’T BE SCARED OF FATS
The brain is 60% fat and it needs constant maintenance with the right type of fats – essential omega 3 fatty acids. ’Essential’ as we must get them from our diet.
Omega 3 fatty acids are anti-inflammatory and are incorporated into the cell membranes of the brain and nerves keeping everything fluid so messages can transmit quicker. A deficiency in omega 3 fatty acids has been linked to low mood and anxiety.
Salmon, mackerel, anchovies, sardines and herring as well as with chia seeds, flaxseeds and walnuts
CREATE A BALANCED PLATE
Fluctuating blood sugar levels can not only cause energy dips and peaks but cause havoc with adrenaline levels, exacerbating feelings of anxiety. To keep blood sugars stable eat three meals a day and ensure a balanced plate consisting of whole grains, lean proteins, good fats and lots of colourful veggies as this will ensure the slow release of sugar into your bloodstream keeping energy levels and moods stable.
VITAMIN D – THE SUNSHINE VITAMIN
Low levels of vitamin D are linked to low mood. Magically it can cross the blood-brain barrier and decrease inflammation in the brain helping to balance mood and anxiety. It is also associated with the production of dopamine and serotonin.
As well as sunshine (in short supply in November) enjoy salmon, oily fish, mushrooms, eggs and full fat dairy.
MAGNESIUM – NATURE’S RELAXANT
Magnesium eases the stress responses and calms our minds. Deficiency has been associated with high levels of anxiety.
Dark green leafy vegetables, cashew nuts, almonds, pumpkins seeds, black beans, chickpeas, avocado and (most importantly) dark chocolate!
