In this blog, we will explore the link between mood and food and how eating a balanced diet can play a huge role in promoting optimal mental health.
What’s the link between food and mood?
The connection between what we eat and how we feel is well-established. Foods that are high in sugar and unhealthy fats can lead to feelings of anxiety and depression, while foods that are nutritious and packed with antioxidants can help to improve our mood and keep us feeling happy and healthy.
Maintaining a healthy diet: Why diets fail
When it comes to diets, there are countless success stories and just as many failures. So what's the difference between those who succeed at long-term weight loss and those who don't?
There are a number of factors that can contribute to diet failure, but one of the most common is simply not sticking to the plan. It's easy to be motivated and enthusiastic when you first start a new diet, but that often fizzles out after a few weeks or months.
Willpower is definitely key when it comes to diet success, but it's also important to find a plan that fits your lifestyle and tastes. If you're constantly feeling deprived or wrestling with cravings, you're much more likely to give up and go back to your old eating habits.
The best way to find lasting success with your diet is to make small, sustainable changes that you can stick with over the long term, rather than crash dieting or making drastic changes that are difficult to maintain. By focusing on eating healthy, whole foods and gradually cutting back on unhealthy choices, you can make changes that will last a lifetime.
Foods that put you in a good mood and improved energy levels
If you're having trouble concentrating or feeling sluggish, consider adding these foods to your diet for an extra mood and energy boost.
For a hassle-free way to boost your mood and calm your nerves, you may want to consider drinking matcha. This green tea has been used for centuries in Asia for its medicinal properties, and recent studies have shown that it can also be beneficial for mental health.
Matcha contains high levels of L-theanine, an amino acid that has been shown to promote relaxation and reduce stress. L-theanine also increases levels of dopamine and serotonin in the brain, which can improve mood and creativity. In addition, matcha is rich in antioxidants, which can help to protect against free radicals and decrease inflammation.
So next time you're feeling stressed or down, try sipping on some matcha tea. You may just find that it's the perfect pick-me-up to help you feel happier and more creative.
Certain nutrients are known to be particularly important for brain function. These include omega-3 fatty acids, magnesium, zinc, folate (a form of vitamin B9) and iron. Some of the best sources of these nutrients include oily fish, dark leafy greens, nuts and seeds, beans and legumes, whole grains, eggs and dairy products.
Eating a nutritious diet that includes all of these brain-boosting nutrients is the best way to support mental health. However, there may be times when we need an extra boost to our mood.
Here are some other foods that have been shown to improve mood and mental wellbeing:
- Salmon: This fish is rich in omega-3 fatty acids, which have been shown to improve mood and reduce symptoms of depression.
- Spinach: This leafy green is packed with nutrients like folate, magnesium, and vitamins B6 and B12, all of which are essential for a healthy nervous system.
- Blueberries: These delicious berries are rich in antioxidants, which can protect the brain from damage and improve cognitive function.
- Avocados: Avocados are a great source of healthy fats, which are essential for a balanced diet. They also contain vitamins B6 and C, both of which are important for a healthy nervous system.
- Dark chocolate: This sweet treat is not only delicious, but it also contains flavonoids, which have been shown to improve mood and cognitive function.
- Eggs: Eggs are a great source of protein and contain vitamins B6 and B12, both of which are essential for a healthy nervous system.
- Yogurt: This creamy snack is a great source of calcium, which can promote relaxation. Yogurt also contains probiotics, which have been shown to reduce stress and improve immunity.
- Dark leafy greens: Dark leafy greens such as spinach and kale are rich in antioxidants and vitamins that are good for the Brain. Eating dark leafy greens has been linked with a lower risk of dementia and Alzheimer’s.
Another way to improve your mood is to eat more foods that contain vitamin D. This nutrient is essential for good mood and mental health. Foods that are high in vitamin D include eggs, milk, mushrooms, and fortified cereals. Spend time outside in natural sunlight every day to get your vitamin D fix.
What we eat has a direct impact on our mood. Certain foods can help improve our mood and put us in a better frame of mind, while others can make us feel tired, anxious, or depressed.
Tips and Tricks to Eating foods that Put You in a Better Mood
First, try to eat more fruits and vegetables. These foods are packed with nutrients that can help improve your mood.
Second, make sure to get enough protein. Protein-rich foods help to regulate mood-related hormones in the brain.
Third, try to eat more omega-3 fatty acids. Foods like salmon, nuts, and seeds are all good sources of omega-3 fatty acids. Eating these foods can help reduce symptoms of depression and anxiety.
Finally, don't forget to drink plenty of water. Dehydration can lead to feelings of fatigue and irritability, so it's important to stay hydrated throughout the day.
Hopefully this blog has made the connection between food and mood a little clearer and given you some ideas of foods to incorporate into your diet to help improve your mood. So next time you're feeling down, try reaching for one of these mood-boosting foods instead of heading for the vending machine. Your body and mind will thank you!