by Erin D Marion - Published 6 months ago

Eat for Mood: Boost Your Mood with Food

Mental health is a major concern for women, especially when it comes to mood. Research shows a strong connection between gut health and mental well-being.

Many mood disorders, such as depression, are linked to problems in the gut. The good bacteria in your gut, called gut flora, produce substances that help regulate your hormones. The following tips can help you improve your gut health and potentially lift your mood.

Boost Your Mood Through Diet

1. BOOST GOOD GUT BACTERIA WITH PROBIOTICS

A diverse range of healthy bacteria in your gut is crucial for good mood. You can increase this microbial diversity by adding probiotic foods to your diet, like yogurt, kombucha, kimchi, tempeh, miso, and sauerkraut. Choose foods with different strains of bacteria. Additionally, reducing your intake of processed foods, artificial sweeteners, and red meat can also contribute to microbial diversity.

2. ADD MORE FIBER TO YOUR DIET

To maintain a good mood, your gut bacteria need food, especially fiber. Fiber serves as energy for gut bacteria, allowing them to produce compounds that promote mood-enhancing hormones and neurotransmitters. Incorporate fiber-rich foods like apples, asparagus, berries, beans, whole grains, and green vegetables into your diet. They are not only delicious but also beneficial for your mental health.

3. STABILIZE YOUR BLOOD SUGAR LEVELS

In "Eating for Energy," we discussed how blood sugar fluctuations can impact your mood. These fluctuations, both spikes and crashes, can trigger the release of epinephrine and cortisol, hormones that influence mood. Epinephrine, also known as adrenaline, is associated with fear and anger, while cortisol is the stress hormone. Imbalances in these hormones can cause mood swings. To maintain a steady and positive mood, control your blood sugar levels by snacking on nuts, seeds, and nut butters.

4. GET YOUR DOSE OF OMEGA-3S

Omega-3 deficiencies have been linked to depression. Although research hasn't fully elucidated the role of Omega-3s in improving mental health, some medical professionals believe their interaction with brain molecules is a contributing factor. The anti-inflammatory properties of Omega-3s may also alleviate depression. To increase your Omega-3 intake, consume fatty fish such as salmon and albacore tuna, as well as walnuts, chia seeds, and flax seeds.

5. BOOST TRYPTOPHAN INTAKE

Tryptophan is an amino acid that helps the body produce serotonin. Serotonin plays a crucial role in regulating mood, appetite, pain, and sleep. You can get your daily dose of tryptophan by including leafy greens, sunflower seeds, mushrooms, and nuts in your diet. These foods offer numerous health benefits, including mood enhancement.

6. CHANGE YOUR FOOD PERSPECTIVE

Many women experience anxiety regarding food and its impact on their bodies. However, remember to cherish your body and view food choices as a means of caring for it. Sometimes, this means choosing foods that make you feel good, regardless of their health benefits, and that’s perfectly fine. Shifting your mindset in this way can enhance your approach to food, your feelings about your body, and your overall mood.

Seek Assistance When Required

Experiencing emotional fluctuations, stress, or sadness is perfectly normal, particularly in today's world. However, if you constantly feel burdened by emotional weight and it disrupts your daily life, seek professional help. There might be factors beyond gut health or nutrient intake that require a doctor or therapist's guidance.