YOUR MOOD ON FOOD
I might be really old but does anyone remember that commercial back in the 90’s that said, “this is your brain.” and showed an egg and then it showed the egg in a frying pan and said “this is your brain on drugs”. Annnyway….that’s immediately what I thought of when I titled this article.
Drugs aren’t the only thing that affect our brains though. Your habits, routines and diet all have a huge impact on your mood and how you feel. Taking extra care with nutrition during the winter months to help ward off seasonal depression can go a long way to making the long winter days feel a little easier.
The human brain is pretty complex. The brain communicates with your entire body but also receives information from the gut. It requires a lot of nutrients and energy to function optimally…
WHAT ARE THESE NUTRIENTS & WHERE CAN YOU FIND THEM?
Nutrient dense foods will support your brain by reducing inflammation and providing nutrients to the brain to support healthy brain communication. Certain foods contain nutrients that can increase a protein called ‘brain derived neurotrophic factor’ (BDNF) which is like fertilizer for your brain. BDNF helps improve mood, regulates sleep, and plays a role in memory, learning, eating habits and appetite. It has also been shown to promote the growth of new brain cells.
We also know that chronic inflammation is a large contributor to mood disorders and can exasperate anxiety and depression. Meaning, the food we eat can fuel chronic inflammation or help to reduce chronic inflammation. Outside of eating a lower inflammatory diet, there are some key nutrients that can have a large impact on our mood.
WHAT NUTRIENTS SUPPORT A GOOD MOOD?
Folate (not folic acid)
Iron
Omega 3’s
Magnesium (many people are deficit in this one so supplementing may be helpful!)
Potassium
Selenium
Thiamine
Vitamin A (retinol = most bioavailable form of vitamin A)
B6
B12
Vitamin C
Zinc
No, you don’t need to take an additional supplement with all of these nutrients. Eating a diet that is varied in fruits, vegetables, legumes, lean protein and seafood is the ticket to making sure you are getting a variety of these nutrients daily. Nature doesn’t mess things up. Every nutrient requires co factors to help us better absorb them and keep a proper balance of nutrients and minerals. We are going to get those best in the form of foods. Supplements can be great to fill in the gaps - but the goal is food first.
WHERE CAN YOU FIND THESE NUTRIENTS?
SEAFOOD
Seafood is a great source of omega 3 fatty acids, B12, selenium and zinc. Omega 3 fatty acids are amazing for boosting our mood, supporting brain health and reducing inflammation. Most people don’t get enough of this incredibly important fatty acid.
Try adding salmon, mackerel, anchovies and sardines to your weekly rotation to give you a boost in omega 3’s.
Oysters and mussels are a fantastic source of zinc and selenium as well. Aiming to get at least 2 servings of seafood a week is a goal to support overall health and improved mood.
LEAFY GREENS
Leafy greens such as kale, spinach, bokchoy and chard are a good source of folate and vitamin C. They contain antioxidants to reduce free radicals that can contribute to oxidative stress. Folate helps support methylation and the production of neurotransmitters such as serotonin which also supports mood.
Some ways to increase your leafy greens:
Add a handful of baby kale and spinach to your smoothie
Make a stir fry with bokchoy
Add baby greens to an egg scramble in the morning
Add spinach to homemade pesto sauce
Sauté chard or kale with some onions and sausage
CRUCIFEROUS VEGGIES
Cruciferous veggies include broccoli, cauliflower, cabbage and brussel sprouts. Cruciferous veggies contain folate and vitamin C but also contain phytochemicals that support estrogen detoxification. This is important because excess estrogen may contribute to increased depression and anxiety.
You can get more cruciferous veggies in your diet by making stir-frys with shredded cabbage, brussel sprouts and broccoli. You can add riced cauliflower to your rice to add additional nutrients. Add chopped cabbage to your tacos or make ‘egg roll in a bowl’ for dinner.
NUTS AND SEEDS
Nuts and seeds in moderation are a great addition to your diet. They contain zinc, selenium and magnesium.
These nutrients are vital for proper thyroid function. A sluggish thyroid may be a contributing factor to increased depression and anxiety as well. Adding just one brazil nut a day can meet your daily requirement for selenium!
Magnesium is also necessary for supporting a positive mood by helping support GABA and serotonin production, as well as helping support hormones.
Need ideas for getting more nuts and seeds in your diet?
Add some pumpkin seeds to your salads
Add flaxseed and chia seeds to your overnight oats or smoothies
Spread some nut butter on your apples
Sprinkle some walnuts or pecans on your salad
Try a recipe for nut crusted chicken or fish
BALANCE YOUR BLOOD SUGAR
This last one is super important! If you are riding a blood sugar rollercoaster all day by skipping meals, grazing on crackers and snacks all day, and avoiding eating well balanced meals with protein, produce, fiber and healthy fats, you are very likely going to feel cranky, sluggish and anxious.
Try starting off your morning with a solid breakfast, saving your morning cup of coffee for after you eat. Then aim to eat regular, balanced meals throughout the day and try to avoid constant snacking. You will likely start to feel more energized and see improvements in your overall mood!
Resources
https://pubmed.ncbi.nlm.nih.gov/30254980/
https://www.ncbi.nlm.nih.gov/books/NBK507250
UNTIL NEXT TIME - COACH COURTNEY
