Good Mood Food
Food impacts us on a cellular level which means it affects every part of our body, including our brains, our hormones and our nervous system. We all have to eat, but by making better choices we are able to help ourselves feel better, calmer and happier.
My top 10 tips
1. Feed your gut, often referred to as ‘the second brain’. The gut is extremely important as it is responsible for producing a lot of our neurotransmitters, including 90% of our serotonin and 50% of our dopamine. The nervous system in our gut (the enteric nervous system) contains as many neurotransmitters as our brain. No wonder we talk about ‘gut feelings’. Think about that knot you get in your stomach when you feel stressed or nervous about something. A healthy gut is also important as not only does it digest and absorb the nutrients from our food, it also contains approximately 70% of our immune system. If we are anxious or depressed, our digestive system may become impaired and inflamed, which will affect our mood. Fermented foods, such as live yoghurt, sauerkraut, kimchi and kefir, are amazing for your gut health.
2. Eat lots of plants – plants are rich in fibre which feeds a healthy gut. They also inhibit an enzyme which breaks down hormones like serotonin and dopamine. Furthermore they provide anti-oxidants which prevent cell damage that can lead to many chronic conditions including depression. Try and eat 5-10 portions of rainbow-coloured fruit and vegetables every day (2 should be fruit, such as berries).
3. Herbs and spices have therapeutic properties as well as add flavour and texture to food. Saffron is well known to aid with depression. Turmeric can help with a wide variety of conditions due to its anti-inflammatory properties. Cinnamon is another favourite for its ability to help balance blood sugar.
I also consume lots in teas: saffron, chamomile, cinnamon and licorice especially (avoid excessive licorice if you have high blood pressure). Green tea contains the amino acid L-theanine which can cross the blood brain barrier and has been found to increase dopamine and serotonin in the brain as well as induce alpha brain wave activity which is associated with a state of calm and relaxation.
4. Nuts and seeds – keep a jar of mixed seeds and sprinkle them on everything from salads to soups and curries. Better still, soak them overnight first for maximum nutrient absorption. Nuts and seeds contain healthy fats, protein and essential nutrients like B vitamins, magnesium and selenium. My favourites are walnuts, almonds and brazil nuts.
5. Fat is your friend, as long as it is a ‘good’ fat. Our brain is made up of about 60% fat and it needs the good fats to function, especially Omega 3. Clinical research has shown that people with low mood respond well to Omega 3. Our bodies can’t make Omega 3 so we must obtain it from our diets. The best source is oily fish: salmon, mackerel, anchovies, sardines, herring and trout. Plant-based sources include walnuts, chia seeds, and flaxseeds. Other healthy fats include avocado, nuts and seeds, coconut, olive oil and egg yolks.
‘Bad’ fats include trans and hydrogenated fats. These are man-made and are found in margarine, cakes, biscuits, crisps and ready meals.
6. Protein contains the essential building block for serotonin: tryptophan. We cannot make tryptophan in our bodies – we must get it from our diets. Other neurotransmitters and hormones are also made from protein. You should include protein in every meal and snack. Eat a balance of both plant- and animal-based proteins. When buying animal products, if you can afford it (and sometimes find it), choose organic and grass-fed. Finally, eat lots of fish and seafood, especially the oily fish. Smaller fish contain less mercury.
7. Magnesium deficiency may contribute to irritability, anxiety and depression. Good food sources of magnesium include leafy greens (spinach, kale, parsley, coriander, watercress), wholegrains and legumes (wheat, brown rice, beans, lentils, soybeans), nuts and seeds (brazil nuts, sunflower seeds) and cacao (dark chocolate, at least 70%, preferably higher).
8. Balancing your blood sugar helps to stabilize your mood and hormones. Fluctuating blood sugar affects our adrenal glands which can lead to anxiety. Eat regular balanced meals and avoid grazing throughout the day. Add protein and healthy fats to slow the glucose release from carbohydrates like potatoes, white rice and pasta.
9. Variety is the spice of life. Try not to buy the same foods each time you go food shopping, nor create the same recipes throughout the year. Instead eat as seasonally as you can and experiment with new ingredients and recipes.
10. Mindful eating – not everyone enjoys cooking, but instead of seeing it as a chore, try and enjoy the process of making and eating delicious and nutritious food. Eat more slowly, really chew your food and become more mindful when eating.
Lastly, don’t forget to combine these dietary tips with regular exercise, adequate sleep and minimise stress.