Feeling down? Improve your mood through FOOD!

It's no surprise that people attach emotion to food. Research in the field of nutritional psychiatry has emerged linking nutrition and mental health. Comfort foods provide fleeting pleasure but come with potentially long term side effects on our emotional and physical health. And the research bears this out: what we eat directly impacts our mood. 

Sugar, refined grains and processed vegetable oils may negatively impact the part of our brains that regulates mood. Likewise, adding more fruits, veggies and unprocessed foods to our diet can help to elevate mood and energy levels. 

The results of a 12 week SMILES study (in 2017), where participants with moderate to severe depression were placed on a Mediterranean diet seem to suggest that the role nutrition plays in our emotional health is paramount. One group was put on a Mediterranean diet which included lots of fresh fruits, veggies healthy fats, and fish. The control group's diet did not change, but they were provided social support. At the end of the study, participants who adopted the Mediterranean diet saw a four fold improvement of their symptoms.

Here are 3 nutrition tips to improve your mood: 

1.  Go Mediterranean (similar to the WAHLS protocol) - Eating whole foods, healthy fats, veggies, plants, whole grains, and lean proteins with a small amount of red meat. 

2. Eat low glycemic foods - Foods that keep you fuller for longer can prevent bad moods due to hunger. Foods high on the glycemic index (meaning the sugar from the food is absorbed quickly into your bloodstream) like bagels, breakfast cereals, low fiber bread, and rice; are linked to poor mood. 

3. Eating a balanced breakfast - Eating a breakfast composed of protein, fiber, and healthy carbs supports cognitive function.

Ten foods that improve mood:

1. Salmon and fatty fish packed with antioxidants are great for brain health.

2. Whole grains rich in aminio acids called tryptophan, that the body needs to produce serotonin, also known as the happy horomone.

3. Seeds and nuts - including pumpkin seeds, cashews, and almonds; are rich in magnesium and iron, which help with energy production and mood. 

4. Vegetables - the ultimate good mood food; rich in antioxidants, fiber, and probiotics. 

5. Cocoa powder - Unfortunately, your favorite candy is not considered a superfood, but pure cocoa powder is packed antioxidants.

6. Curcumin is a polyphenol (a type of antioxidant) found in turmeric. 

7 Fermented foods are full of probiotics and great for your gut! Examples include unflavored yogurt and kombucha, just make sure you are eating live active cultures! And watch your sugar intake. Yogurt and kombucha can be loaded with added sugars. Want a sugar-free way to load up on probiotics? A 1/4 cup of salt-cured sauerkraut contains 3 trillion colony forming units (CFU's) of good bacteria.

8. Blueberries are one of the most antioxidant rich fruits. 

9. Red meant (in moderation) - Rich in Iron and B vitamins. 

10. Asparagus - contain probiotics that offset negative stress on your gut. 

All my best, 

Dr. Gretchen, PT

P.S.

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