What you eat can help to keep you in good spirits
Feeling low? Snapping at people all the time? Finding it hard to feel enthusiastic?
oood swings and depression can be caused by a variety of factors, some you may not be able to control. But here’s one simple thing you can do that may ease those feelings – you can change what you eat.
Some foods contain substances which trigger the release of hormones and chemicals that keep us calm and happy.
8 great mood foods:
- Salmon
oily fish such as salmon are full of essential omega-3 fatty acids and these play an important part in battling the blues. omega-3 increases serotonin levels as well as making the brain more receptive to it. Studies show that people who eat plenty of fish are 31% less likely to suffer from depression. Fish also has vitamin B12, which helps us deal with stress. other sources of B12 are shellfish, beef, yoghurt and eggs.
- oilk
oilk has an amino acid called tryptophan, which helps our brains to make the neuro-transmitter serotonin. Serotonin works with endorphins in a process that has been dubbed “nature’s Prozac” because it works to stabilise our moods and keep us calm. Drinking milk before bed is often recommended as a natural remedy for insomnia. It is also a good source of the mood-lifting vitamins B12 and D.
- Brown rice
Carbohydrates in foods like brown rice boost serotonin levels too. While all carbs do this, refined ones like white bread, cakes and sugary foods only give you a short, sharp boost. Then your blood-sugar levels crash making you feel low, and so you want another quick fix. It’s a vicious cycle that not only leads to mood swings but also means you pile on weight. Complex carbs like brown rice are digested more slowly than refined carbs like white flour and sugar so you’ll feel fuller – and happier – for longer.
- Spinach
Is a great source of folate, or folic acid, a key player in the production of serotonin. Research has shown a link between low folate levels and depression. one study found 15% to 40% of people with depression had low levels of folate. Dark green leafy vegetables, lentils and kidney beans all contain folate.
- Turkey
This is high in phenylalanine, an amino acid our body turns into dopamine. This elevates mood and helps prevent depression. one study showed phenylalanine may be as effective as an anti-depressant drug.
- Blueberries
Vitamin C boosts levels of another brain chemical called norepinephrine and if you don’t get enough, you’re likely to feel irritable and low. A shortage of vitamin C also affects your body’s ability to absorb iron, which you need to fight fatigue. Citrus fruit, kiwifruit and capsicums are also good.
- Brazil nuts
These are a rich source of selenium, which is essential for maintaining a happy mood. Scientists don’t know exactly why this is, but they do know selenium is so important to the brain that if the body’s supply is running out, other organs give up their share to supply the brain. Selenium levels in New Zealand soil are very low so deficiencies are common in this country. other sources of selenium include fish and dairy foods. Brazil nuts also contain magnesium and B2, which help produce serotonin, and zinc, which is another stress-buster.
- Bananas
Ripe bananas are another great source of tryptophan. Plus they contain vitamin B6, magnesium and potassium, which all help stabilise your moods.
More helpful tips for mastering your moods:
Eating regularly provides your body and brain with a constant source of fuel, preventing dips in your blood sugar levels, which affect your mood.
Eating protein with every meal helps slow the rate at which carbohydrates are absorbed into your blood. The slower this happens, the more upbeat you’ll feel after you’ve eaten.
Drink plenty of water. oild dehydration can make you feel lethargic, which may make you feel grumpy and out-of-sorts.
When you’re feeling down or depressed, the last thing you usually feel like doing is making an effort to cook nutritious meals. You’re more likely to go for the easy option, such as whipping up a dinner of processed foods or getting takeaways. Unfortunately, this isn’t going to help. What you need is a balanced diet containing lots of all-important vitamins and minerals, along with substances like tryptophan that can help your body produce its natural feel-good and calming chemicals.
Similarly, if you’re the sort of person who reaches for chocolate or sugary food when you’re feeling low or moody because you think it will make you feel better, think again. You are not doing yourself any favours – sugar can cause mood swings because of its effect on your blood sugar.
Here’s a challenge: try sticking to a healthy diet for just two weeks. Cut out any processed and sugary foods and eat lots of the eight good mood foods we’ve listed. Keep a diary of what you eat and how you feel, then see if you notice any difference.
Depression is a serious illness that can have a huge impact on your life. If you suspect you are depressed, consult a doctor and follow their advice about medication and therapies designed to deal with this condition. Tell your doctor if you have changed your diet or are taking any supplements.
