How Does Food Influence Mood
For decades studies have shown the direct correlation between certain foods and reduced rates of depression. Simply put the brain is an organ that relies on nutrients in order to function & despite only being around 2% of your total body weight it requires 25-30% of your daily energy requirements.
Serotonin is a brain chemical that is hugely important for regulating mood. When you have adequate levels amounts of serotonin you feel relaxed, hopeful, creative, focused, optimistic and at peace with the world. Serotonin is synthesised in the body and requires Tryptophan (an amino acid found in protein) B vitamins (found in nuts, whole grains vegetables and meat) Gut bacteria and carbohydrates also play a crucial role in serotonin synthesis.
HERE ARE FIVE TIPS TO HELP ELEVATE YOUR MOOD:
1. Up your Omega 3 Essential Fatty Acids ( found in oily fish salmon, sardines, mackerel, anchovies, herring, walnuts, flaxseeds & hemp ) Oily fish contain a specific type of unsaturated fatty acids called 'Essential Fatty acids' These are considered essential because the body cannot synthesise them, so they need to be obtained through the diet. EFA are important for brain health because they make up the walls of the cells which keeps everything that should be inside inside, and prevents things from outside entering. EFA also play a role in energy production, immune support and mood regulation.
2. Include good sources of protein with every meal/ snack - Proteins are made up of amino acids. One specific Amino acids that is important in mood regulation is Tryptophan, which is the precursor to serotonin. Tryptophan can be found in eggs, turkey, pumpkin seeds, cashews chicken, beans, & lentils
Protein is needed to build neurotransmitters (hormones located in the brain that communicate to one another) Neurotransmitters can have a profound effect on mood, energy and cognitive function.
3. Eat a rainbow of foods
Colourful fruits and vegetables are high in fibre which helps to feed the beneficial bacteria within our gut. These bacteria play a vital role in the synthesis of serotonin contributing to mood. There is a direct correlation between gut health and the brain - known as the gut-brain axis. Many people who suffer with mood disorders will also struggle with gut issues. Your intestines contain almost as many nerves as your brain, which is why the gut is often referred to as “the second brain” Studies show that supporting gut health can reduce inflammation, depression and anxiety. Not only that but fruits and vegetables contain an array of antioxidants and phytonutrients (healing compounds that enhance health) that work by 'mopping' up free radicals in the body – ( unstable molecules that can cause tissue damage ). Studies show people who suffer with depression could be affected by free radicals causing nerve depletion in the emotion centres of their brain. This may explain why those who eat more fruit and vegetables appear less at risk of suffering from depression
4. Include Complex carbohydrates with every meal (especially breakfast) - Sweet potato, oats, pulses, legumes, vegetables, whole grains. Complex carbohydrates and a well balanced diet help to keep blood sugar levels balanced (especially when eaten in the morning) Complex carbs are broken down slowly, and provide sustained energy. Compared to quick carbs, they are much higher in fibre which causes them to be digested slowly. Poorly controlled blood sugars (due to skipping meals, high refined foods) can exacerbate mood swings, irritability and depression. Complex carbohydrates also contain other vital nutrients such as B vitamins that help to improve mood by increasing the mood modulating neurotransmitters (serotonin and dopamine)
5. Incorporate stress relieving techniques - breath work, gratitude journals, daily walks in nature, music, mindful movement or daily acts of self care. Stress can deplete the body of B vitamins and Magnesium, both which are vital for nervous system , brain health & mood.
