This past Thursday, I shared my presentation on “Food and Mood”

When I decided to revisit this topic I kept thinking about how important it is to eat the right kind of foods in order to maintain our mental health. I will be the first to admit that I don’t always eat what’s better for me, but no time like the present to have a few reminders, right?

A few years back, I had some issues with low blood sugar. Having low blood sugar can also increase your anxiety, which is not something most of us want or need. If you’re not eating meals on a regular basis, it can really mess with your blood sugar, and your moods. A week or so ago, I made the mistake again of not eating enough during the day on a Saturday. I knew I was planning on meeting family for dinner later that night. Well, we went to a birthday party in the afternoon, and before I got to the party I realized I was getting that hangry feeling. I’m sure most of us have experienced this feeling before!  I couldn’t focus very well, and knew that I needed some food right away. Thankfully there was plenty of food at the party! 

So, needless to say, it’s very important to try and eat the right foods every day. 

It’s important for us to eat foods that have both serotonin and dopamine. These are neurotransmitters, or little messengers in our bodies that send information back and forth. Serotonin helps regulate emotions, appetite and moods. Dopamine is linked to memory, motivation and learning,

Healthy foods that may improve your mood:

1) fatty fish, like salmon and albacore tuna ( white tuna) These types of fish have Omega 3 fatty acids, which are linked to lower depression. Salmone also contains tryptophan, which can help produce serotonin in the body. 

2) Chicken and turkey…..these meats both contain tryptophan, which helps to produce serotonin in our body.

3) Eggs also contain tryptophan, which will help produce serotonin as well.

4) Nuts and seeds…are high in healthy plant proteins and fiber. Nuts also provide tryptophan, which helps produce serotonin. Some of the better nuts to eat are almonds, cashews and peanuts, along with pumpkin and sunflower seeds.

5) Bananas are a great source of natural sugar, and vitamin B6. Bananas can keep your blood sugar and mood stable.

6) Avocado…is rich in Omega 3, and also contains folate, or folic acid.  Low levels of folate in our system can cause depression. 

7) sweet potatoes…contain vitamin B6, which can help raise serotonin levels. Green peas also help to increase serotonin levels.

8) Berries…eating more fruits and vegetables is linked to lower depression. The anti-oxidants found in berries can help manage depression and other mood disorders.

9) dark chocolate, one of my favorites. Dark chocolate is high in flavonoids, which can increase blood flow to the brain. Dark chocolate also helps to reduce inflammation, and boost our brain health. All of these can contribute to better mood regulation.

10) peanut butter…a favorite of mine. The protein found in peanut butter is another source of tryptophan, which increases our serotonin levels and helps to relax us.

So, even though I definitely need reminding now and then, it’s very important to make a good effort EVERY DAY to eat the important foods we need to help regulate our depression and anxiety.