Quotable: Real food flips your mood switch to happy.
#1. Eat regularly: Food is fuel; skip a meal and you’ll feel tired and cranky. Don’t get yourself into a state of hypoglycemia – which is the #1 trigger for mood issues. I usually suggest you eat every 3-4 hours until you’ve stabilized your blood sugar balance. Over time, you may figure out that 3 main meals and 1 snack feels your body’s nutritional needs.
#2. Don’t skimp on carbs: Carbohydrates have long been demonized, but your body needs carbs to produce serotonin—a feel-good brain chemical that elevates mood, suppresses appetite, and has a calming effect. (check out “Serotonin Mood Switch”)
Only complex carbs, high in fibre, have a positive effect on mood, whereas simple carbs such as candy, cake, cookies, and other sugary choices, bring you down. Need a quick mood boost? Try making a smoothie with unsweetened nut milk, berries, and a scoop of protein powder or 3 tablespoons of hemp hearts. This quick snack can be made ahead and stored in a Mason jar for that mid-afternoon slump or bedtime nibbles. You may also try cutting up an apple and enjoying some almond or other nut butter.
#3. Get enough omega-3 fatty acids: Omega-3s—found in fatty fish like salmon, mackerel, and sardines—improve both memory and mood. Most experts recommend at least two servings of fatty fish per week; other sources include ground flaxseeds, walnuts, canola oil, and omega-3-fortified eggs.
#4. Get enough of these phytonutrients: vitamin B1, B6, folic acid, vitamin D, iron, and selenium.
B1 (thiamine) aids in carbohydrate metabolism and therefore, is important for mood and brain function. Some dietary sources include asparagus, broccoli, Brussels sprouts, oatmeal, legumes, poultry, sunflower seeds, meat, and fish. Sufficient magnesium is required to convert B1 into its active form.
B6 is important in protein metabolism, as well as, fat and carb metabolism. Protein breaks down into amino acids like tryptophan which is needed for serotonin conversion and therefore, your “happy” hormone. Try cauliflower, bell peppers, cabbage, leafy greens, cantaloupe, and bananas. Walnuts and pecans also work. Have a hard-boiled egg for an afternoon snack that provides B6, protein, and other B vitamins.
Folic acid (B9) works synergistically with B12 and is an important catalyst in amino acid synthesis. Additionally, folic acid is necessary for healthy brain function (think mood enhancer). Folic acid and B12 is commonly used in treating depression and anxiety. Foods that increase folic acid and many of the B vitamins just look for green vegetables like romaine, spinach, kale, broccoli, avocado, and asparagus.
Vitamin D — unfortunately, if you live in Canada, you are probably deficient in this one and will need to supplement it. This vitamin is a fat-soluble vitamin stored in your liver. Looking for a nutritional source? Try cod liver oil (contains vitamins A and D), egg yolks, liver from grass-fed organic animals and fish.
Iron and selenium are important minerals. Iron contributes to energy production and blood cell production. Good food sources of iron include organ meats from grass-fed organic animals, red meat, dried peaches, egg yolk, oysters, nuts, beans, asparagus, oatmeal, fish, and poultry. Selenium is an antioxidant trace mineral (meaning you don’t need much at all) that protects your body’s cells from damage and is required to synthesize and metabolize thyroid hormones. Some studies have shown that low selenium being linked to depression and mood disorders. [1] I use a couple of Brazil nuts to fill my body’s needs. For other foods to boost selenium check out this link.
#5. Watch your unhealthy fat intake: Greasy choices—particularly those high in saturated fat and trans fats —are linked to both depression and dementia. Why? These unhealthy fats increase inflammation in the brain. Saturated fats are usually hard at room temperature. So what about coconut oil palm oil? These oils are high in medium-chain triglycerides (MCTs) are broken down easily by your body. They have been shown to be beneficial in neurodegenerative disorders like Alzheimer’s. Coconut oil is also anti-microbial and antibiotic. [2]
#6. Moderate your caffeine intake: In moderate amounts, caffeine can enhance physical and mental performance, but too much can spur anxiety, nervousness, and mood swings. Stick to one or two cups daily to dodge the negative effects. Caffeine is notorious for depleting your B-vitamins.
Wanting help with selecting foods that enhance your overall mood and wellbeing? Let’s do a discovery chat — a free 20-minute nutritional consultation. Send me an email.
Resources
[1] Emily Deans M.D. “Selenium and the Brain,” Oct 15, 2011 in Evolutionary Psychiatry. http://www.psychologytoday.com/blog/evolutionary-psychiatry/201110/selenium-and-the-brain
[2] “Coconut Oil: This Cooking Oil Is a Powerful Virus-Destroyer and Antibiotic” mercola.com, October 22, 2010. http://articles.mercola.com/sites/articles/archive/2010/10/22/coconut-oil-and-saturated-fats-can-make-you-healthy.aspx