29 Oct Mood Food: Can What You Eat Affect How You Feel?
Whether it’s a cheese plate, chocolate, or pizza, food is a common thread that ties us all together. I mean, there’s nothing greater than satisfying your craving for some Ramen with a mouthful of microwavable instant noodles, am I right? Plus, who doesn’t love feeling a little nostalgia for the good ‘ol Ramen-filled college days?
You probably have your own mental catalog of go-to foods that make your mouth water whenever you visualize taking a bite. As Julia Childs said, “People who love to eat are always the best people.” But food isn’t just something we consume because the clock hits noon and we feel obligated to chow down on some lunch.
Food is more than that. It’s inspiring, colorful, delicious, and, more importantly, it can trigger both physiological and psychological effects depending on what we elect to eat.
Everyone knows the age-old saying, “An apple a day keeps the doctor away.” While this popular proverb has no real scientific evidence to back it up, research shows that incorporating certain foods into your diet can directly impact your mood.
So, how can you use food to boost your mood?
If you’re feeling down or a bit lethargic, there are a number of different foods you can include in your daily eating habits that’ll not only have a positive impact on your mood but provide a plethora of health benefits as well.
Don’t Sever Ties with Carbs, Just Choose Wisely
The correlation between carbohydrates and your mood boils down to a fancy term called tryptophan – a non-essential amino acid. When you scarf down foods that are known for containing high amounts of tryptophan, it helps your brain synthesize more serotonin, giving your mood a little boost of happiness.
Serotonin is a naturally occurring chemical produced by our bodies that serves as a mood regulator. So, what foods are high in tryptophan? Tofu, cheese, eggs, nuts, red meat, seeds, chicken, fish, turkey, oats, lentils, and beans.
Here’s the catch: although tryptophan is present in a vast majority of protein-rich foods, there are other amino acids that are proven to be more successful at passing from the bloodstream into your brain. All this means is you can boost your tryptophan levels by consuming more carbs, as they have a knack for allowing more tryptophan to enter your brain by squashing the competition – a.k.a. other parts of your body vying for the amino acid.
But remember, my fellow foodies, it’s all about making smart choices when it comes to the types of carbohydrates you put in your body. Things like vegetables, whole grains, fruits, and legumes are healthy options as they fill your body with essential nutrients and fiber.
Omega-3 Fatty Acids = Squad Goals
Here’s a quick science (food?) lesson for you. Although there are 11 types of omega-3s, there are 3 that are pertinent to your diet. Two of them, EPA (eicosatetraenoic acid) and DHA (docosahexaenoic acid) are found in fish oil. Wondering how you can get more fish oil into your system? You can either include fish in your diet or take it as a supplement. Omega-3s have been shown to improve and even prevent certain health conditions, such as high cholesterol, heart disease, and rheumatoid arthritis.
They become even more impressive when applied to mood disorders. Because our brains need omega-3 fatty acids to function properly, researchers believe that fish oil and omega-3s can be used as a form of treatment for depression.
Let me be clear: if you are struggling with depression, please seek help. Don’t attempt to diagnose yourself or think that by stocking your kitchen full of omega-3s, you’ll have all the answers. And if you think no one cares…I care. And I am always here for you if you want to chat – just send me a message on Twitter: @Kkantro
Stop Skipping Breakfast
Hasn’t your mom been annoying the crap out of you your entire life when it comes to eating your breakfast? Isn’t it clear by now that moms somehow know everything? Listen to her! When you consistently eat a healthy breakfast (cold pizza doesn’t count), it has been shown to improve your mood, memory, and energy throughout the day. Best of all, it’s also known for helping to instill a sense of calmness.
Skipping breakfast can throw your whole system out of whack – causing anxiety, fatigue, and poor brain functioning. Does that sound like fun? Heck no. So, what constitutes a “good” breakfast? Lots of nutrients and fiber, whole-grain carbohydrates, lean protein, and good fats.
Are You Getting Enough Vitamin D?
Another way to increase the level of serotonin in your brain, and enjoy the release of the feel-good chemical, is through vitamin D. It’s hard to ascertain just how much you may need, as your skin type, geographic location, level of sun exposure, and the time of year can all impact whether or not you have a vitamin D deficiency.
After researchers from the University of Toronto conducted a study on the efficacy of vitamin D, they found that those who suffered from depression, especially people with seasonal affective disorder, saw an improvement in their mood as vitamin D levels were increased in their body.
Consider Trying a Mediterranean Diet
It’s no secret that there are legit endless diet options out there. There’s always some trendy new “life-changing” diet circulating the internet. One you may want to actually give some attention to is the Mediterranean diet. Why? Because it encourages a balanced, healthy eating routine with an emphasis on vegetables, legumes, fruits, cereals, nuts, and fish – all sources of important nutrients linked with helping depression.
Be Cautious with Caffeine
I can’t feel your hostility through the screen. Hear me out. Is coffee essential to a bulk of humanity’s survival? Yes. But, what many of you might not know is the rush of anxiety that comes over you or those seemingly random times your energy plunges can be associated with caffeine. Even for those without a sensitivity to our beloved cup of Joe, caffeine could still be interrupting your sleep patterns.
If you have a cup later in the day, or even after a scrumptious meal out on the town, it may disrupt your ability to fall asleep or stay asleep. When our bodies are denied proper rest, it can have a huge impact on how we feel the next day. Irritability, fatigue, and unhappiness are just three of the byproducts of failing to get a good night’s sleep. With that being said, I challenge you to a little experiment. Try cutting down or even eliminating your caffeine intake for the next few weeks and see how it impacts your mood.
Eat, You Fool
This is going to sound like a silly question, but are you eating enough? Sometimes we get so wrapped up at work or an afternoon out with friends that we completely neglect to eat. Research published by the University of Illinois Extension found that by eating regularly and consuming meals and snacks at the same times each day, your blood sugar levels will remain steady. When you make an effort to eat at regular intervals, it’ll help your body maintain a healthy level of fuel, which will also keep your mood stable.
What You Should Avoid
Adding mood-boosting foods to your shopping list is certainly a wise decision. However, if you don’t know what foods may be negatively impacting your health and mood, you won’t truly feel the positive effects. Simple sugars, for example, found in junk food like soda and candy, as well as, some syrups and fruit juices, will cause your blood sugar to rise and fall as if you were riding a seesaw.
White bread and white rice – a.k.a. refined white starches can also cause the same rollercoaster-type effect. Sure, when your blood sugar spikes, you’ll enjoy a burst of energy. But it’ll be short-lived. And once it drops, you’ll feel lethargic and even cranky.
The Cleveland Clinic advises that poor food choices can heighten your bad mood. So, the next time you want to gobble down a bag of chips, which are high in saturated fat, just remember that your taste buds may thank you in the short term, but your mood will be impacted in the long term. The same goes for alcohol consumption. Alcohol is a known depressant that can also disturb how well you sleep.
Let’s Put It All Together
We’ve delved into a lot of information, including the science behind mood-enhancing food versus food that’ll make you grouchy or sad. To help set you up for success and ensure you’re incorporating the right foods into your diet, here’s an overview of the types of food that’ll keep you happy and healthy.
#1. Protein: By adding protein to your diet, it’ll help slow how quickly carbohydrates are absorbed into your blood, effectively increasing the release of norepinephrine and dopamine. Both of these chemicals have been shown to enhance mood and energy levels for a good period of time after your meal. What are some smart protein choices you can try?
- Poultry
- Tofu
- Eggs
- Low-Fat Greek Yogurt
- Seafood
#2. Vitamins: As discussed, vitamin D, among others, may help alleviate mood disorders and keep you smiling throughout the day. While soaking in direct sunlight is the best (and most natural) way to raise vitamin D levels in your body, you can also get a healthy dosing from the following foods.
- Soymilk
- Low-Fat Milk
- Egg Yolks
Vitamins B-12 and folate may also help ease feelings of depression. Here’s what to eat.
- Oranges
- Lentils
- Dark Leafy Greens
- Cottage Cheese
- Broccoli
- Salmon
- Oatmeal
- Lean Beef
#3. Fiber: Fiber is beneficial to your health in multiple ways. Complex carbohydrates, in particular, that carry soluble fiber can help ease the rate of sugar absorption into your bloodstream, while also raising serotonin levels. Both of these things are advantageous when it comes to decreasing mood swings and improving your happiness. Fiber can be found in the following.
- Peas
- Beans
- Brussel Sprouts
- Oats
- Pears
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