Good Mood Foods!

Our brains and bodies are inextricably linked. The foods we consume have as much (or more) of an effect on our mental health as they do on our physical health. It’s important to understand that our mindset can be altered by what we put into our bodies, and by what we don’t!

What to EAT

1. Omega-rich foods, such as fish oils/fatty fish, walnuts, avocados, flax oil, and hemp oil have been shown to decrease stress and anxiety, and increase cognitive function. They also decrease inflammation and lower the risk of heart disease.
2. Whole, unprocessed grains (eg. rice, oatmeal) have been shown to boost mood by helping the body release serotonin. Whole grains also have a calming effect on the system, which helps in the management of sleep and anxiety disorders.
3. Turmeric has profound anti-inflammatory activity, which helps with pain management and sleep disorder, and can decrease cortisol levels. For best results, combine with healthy fat (butter or coconut oil), heat, and freshly ground pepper.
4. Dark chocolate (60% cacao or higher) helps the body produce serotonin and dopamine, and can improve energy and cognition.
5. Fermented foods such as kimchee and sauerkraut can help repopulate and cultivate our gut microbiome, which can increase serotonin production, lower stress and depression, and help with mood regulation, sex drive, and appetite.

What to LIMIT or AVOID

1. Processed foods are high in unhealthy sugars and fats, low in nutrients, and contain high levels of preservatives. They alter our gut biome (which directly affects our mental health), and disrupt the neural receptors related to mood control, making it more difficult to stay balanced.
2. Artificial sweeteners, such as aspartame, can block the body’s production of serotonin, which can then lead to depression, insomnia, headaches, and mood fluctuations.
3. Refined sugar can trigger imbalances in brain chemicals, leading to sleep disorder, mood swings, and depression. Refined sugar consumption increases inflammation, and has been related to chronic and degenerative conditions such as arthritis, dementia, fibromyalgia, cancer, heart disease, and diabetes.
4. Alcohol causes inflammation, suppresses our central nervous system, and is known to exacerbate depressive symptoms. In the short term, it can offer perceived relief, due to the suppression of thought, but the repercussions often last longer than the pleasant induced effects.
5. Caffeine can lead to increased anxiety and sleep disorder. Try to limit consumption to morning, and consider other additives (such as sugar).