Most of the time, people do not consider what they had to eat that day when they are feeling down, but it really has an impact. Our food choices are so powerful to the way our bodies and mind function. They regulate our blood sugar levels, which affect our moods. Foods that are made of processed and simple carbohydrates such as candy may help someone feel better in the short term, but actually cause the person to “crash” shortly thereafter. Making wise food decisions, especially when your feeling stressed out, or having an afternoon snack, can make a big difference in how you feel the rest of the day.
To help achieve a good mood from your food, keep the following tips in mind:
Reach for complex carbohydrates when your feeling stressed out or want a snack will help boost serotonin levels and give you a nutritional edge.
Foods that help keep you on the path to a good mood include fruits, vegetables, beans, peas, brown rice, and lentils. Reduce the amount of refined and processed foods you consume, which include crackers, bagels, white breads and pastas, soda, fruit juice, cookies and candy. Such foods will not help to keep your blood levels regulated, which can lead to unfavorable changes in your mood. Try to include some form of protein with each meal or snack, which will keep you feeling better for longer. Ideal choices include low-fat yogurt, seafood, tofu, and eggs. Getting enough Omega-3s in your diet can help keep you in the right frame of mind as well. You can get them through walnuts, fish and ground flaxseed.
Other nutrients that help improve mood include folate and vitamin B12. You can get those from whole grain cereals, wheat germ, broccoli, lentils, oatmeal, shellfish, and fortified soy milk.
Reduce the amount of caffeine you consume, especially if its closer to bedtime. Caffeine can have a huge impact on one’s mood, not to mention also prevent you from getting adequate sleep, which definitely impacts your mood. Too much caffeine can make you irritable and quick tempered.
Beyond diet, getting enough exercise, access to sunlight (15 minutes/day), and relaxation also helps to keep you feeling good mentally.
Spend a week tracking how you feel an hour after each meal and you will be surprised to see the impact that food has on your mood. If you want to stay in a positive frame of mind, start with what you are eating each day.