8 Ways To Boost Your Mood Through Food
With the short days and summer feeling a long way off, it's easy to slip into a slightly depressed state. But whether you want to get yourself out of depression or just maximise your happiness, controlling your food will make a huge difference to how you feel on a daily basis and improve your mental health.
We often reach for the sugary and starchy foods when we're feeling low, but what you should be doing is the complete opposite to give your body the pick-up it needs and to help send serotonin to your brain.
Eat Fish for Good Mental Health
Studies have found that high fish consumption can significantly reduce the risk of depression. Not only that, but from a midlife woman’s perspective where we need all the calcium we can get, fish is a great source for us. [https://pubmed.ncbi.nlm.nih.gov/26359502/]
Fish rich in Omega 3 PUFA have been shown to be as effective as fluoxetine anti-depressant in treating people with major depression. [https://pubmed.ncbi.nlm.nih.gov/18247193/]
Eat Fruit and Vegetables for Gut Health
A lot of research has gone into looking at the association between eating fruit and vegetables and depression. Fruit and veg are rich in anti-oxidants and nutrients. The meta-analysis below found that the risk of depression significantly decreases with increased fruit and vegetable intake. General consensus is to consume fruit and veg as often as possible.
Eat Kefir for Good Gut Health
The amazing thing about kefir is the large number of bacteria strains you can get in it. If you are going to add one probiotic into your diet, make it this one. Look for brands that have the most strains you can find. The fat in the yoghurt helps keep the bacteria alive as it travels through your digestive system. Your gut loves this diversity and will reward you with a happier mind.
Live yoghurt also contains certain strains, but not as many. But will still help populate your gut with beneficial bacteria.
Eat Good Fats for Good Brain Function
Don’t avoid fats as you need fat for good brain function and quick thinking. The human brain is made up of 60% fat. And consuming fatty acids are among the most crucial molecules that determine your brain’s integrity and ability to perform. So, make sure you have lots of good fats in your diet: Extra Virgin Olive Oil, nuts and seeds, avocados, coconut, eggs and oily fish are all great things to eat. The worst thing you can do for your brain is go on a low fat diet.
Eat Protein for Good Emotional Health
Protein contains amino acids, which make up the chemicals your brain needs to regulate your thoughts and feelings. It also helps keep you feeling fuller for longer.
Avoid Junk Food for Good Mental Health
This study (and many others) found that ‘unhealthy’ foods (e.g. sweets, cookies, snacks, fast food) increased women’s stress levels and increased depressive symptoms in men and women.
Avoid Too Much Caffeine to Reduce Anxiety
High doses of caffeine can make you feel anxious and tense. It makes your heart race and can give people the jitters. So keep caffeine to a minimum.
If you are suffering from low mood, you should join me on my next 21 Day Reset where we make guts happy and so send our brains loads of serotonin :-). Come and join us...
