Food has a significant impact on our mood and overall emotional well-being. The foods we consume play a crucial role in regulating our brain chemistry and can influence our emotions, energy levels, and mental health. Research has shown that certain nutrients can have a direct effect on neurotransmitters in the brain, such as serotonin and dopamine, which are responsible for regulating mood and emotions. A diet high in processed foods, sugar, and unhealthy fats can lead to inflammation in the body and negatively impact mood and mental health. So, if you are feeling low maybe it’s time to think about what you are consuming and maybe add some more variety to your diet and cut out some of the processed food from your shopping list.

Consuming foods, such as fruits, vegetables, whole grains, and lean proteins, can help support optimal brain function and improve mood stability. These foods provide essential vitamins, minerals, and antioxidants that are necessary for the production of neurotransmitters and the overall health of the brain which can lift our mood.

In addition to choosing the right foods, incorporating mindful eating practices can also help improve mood and emotional well-being. Being present and attentive while eating can help you better recognise hunger and fullness cues, prevent overeating, and enhance the overall enjoyment of your meals. This can be as simple as switching off the tv, putting down your phone and focusing on what you are eating by using all of your sense to really enjoy your food.

Additionally, practicing moderation, staying hydrated, by dinking plenty of water can also help.  Most people should aim to drink enough fluids during the day so that their pee is a clear pale-yellow colour. I recommend that people aim to drink 6 -8 cups or glasses per day. This can include water, low-fat milk, sugar-free drinks, tea or coffee.

Avoiding excessive caffeine and alcohol intake can further support a healthy relationship between food and mood. By making conscious food choices and adopting mindful eating habits, you can nourish both your body and mind, leading to improved emotional balance and overall well-being.

Listed below are some foods that can lift your mood. . .

Dark Chocolate

Chocolate is rich in many mood-boosting compounds.  Its sugar may improve mood since it’s a quick source of fuel for your brain.  Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a substance chemically similar to cannabinoids that has been linked to improved mood.

However, some experts debate whether chocolate contains enough of these compounds to trigger a psychological response.  Regardless, it’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation.  

Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood.  Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate — which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food.

Fatty fish

Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.

Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression.  Omega-3 contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling.

Fermented foods

These include yogurt and kombucha may improve gut health and mood.

The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids.  During this process, probiotics, are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels.   Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. Up to 90% of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut.  In addition, the gut microbiome plays a role in brain health. Research is beginning to show a connection between healthy gut bacteria and lower rates of depression, more research is needed to understand how probiotics may regulate mood. 

Oats

Oats are a whole grain that can keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, muesli, and granola.  They’re an excellent source of fibre, providing 8 grams in a single raw cup (81 grams).  Fibre helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable.  In one study, those who ate 1.5–6 grams of fiber at breakfast reported better mood and energy levels. This was attributed to more stable blood sugar levels, which is important for controlling mood swings and irritability.

Although other sources of whole grains can have this effect, oats may be especially advantageous, as they’re also a great source of iron, with 1 raw cup (81 grams) boasting 19% of your daily needs.  Iron deficiency anemia, one of the most common deficiencies, is associated with low iron intake. Its symptoms include fatigue, sluggishness, and mood disorders.

Bananas

Bananas may help us smile.  They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin.  Furthermore, one large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fibre.  When paired with fibre, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings.

Finally, this ubiquitous tropical fruit, especially when still showing green on the peel, is an excellent source of prebiotics, a type of fibre that helps feed healthy bacteria in your gut. A robust gut microbiome is associated with lower rates of mood disorders.

 Berries

Curiously, eating more fruits and vegetables is linked to lower rates of depression.  Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders.  Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body.  One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms.  If you can’t find them fresh, try buying frozen berries — which are frozen at their peak ripeness to retain the maximum number of antioxidants.

Nuts and seeds

Nuts and seeds are high in plant-based proteins, healthy fats, and fibre.  Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources.  Moreover, nuts and seeds are a large component of both the mind and Mediterranean diets, which may support a healthy brain.

Beans and lentils

Beans and lentils are high in fiber and plant-based protein, they are full of feel-good nutrients.  They’re an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma aminobutyric acid (GABA), all of which are important for regulating mood.  Furthermore, vitamin B plays a key role in nerve signaling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders, such as depression. 

Basically, if you are feeling low, you may crave a calorie rich high sugar diet to give you an instant lift.  However, although it may give you a quick sugar rush, it is unlikely to last and have negative consequences.  So why not aim for wholesome foods that have been shown to lift your mood and your overall health.   Why not try out some of these foods and kick-start your mood lifting routine.

Love Sue x