Foods are not just meant for filling up our stomach or for satisfying our hunger! Foods mean something more than that! Imagine that you have had a hectic schedule throughout the day. You have had deadlines and your boss has kept a constant watch on your daily activities. And then the traffic! Oh, miserable! Now you have returned to your "Home Sweet Home". You press the doorbell and it opens. The air inside bears the smell of your favorite food! Yummy and Yippy! Your mood gets lifted within a few seconds.
Food does affect your mood. It depends on how you use it. There are certain foods which will add positivity to your mind while there are a few of them which will produce the reverse effect! Before trying to find out how you can use foods to boost your mood, let's discuss about the roles of the neurotransmitters in this regard:
- Serotonin: Serotonin is derived from tryptophan (an amino acid) and it is released after eating sugars and starches. It improves mood, calms you down and reduces your depression. An increased level of serotonin satisfies your cravings and controls your appetite.
- Nor Epinephrine and Dopamine: These neurotransmitters are derived from the amino acid tyrosine and are released after the intake of proteins like meats, poultry, dairy products and legumes. They enhance mental concentration and alertness.
Tips to Use Food to Boost Your Mood
- Eat Healthy Carbs: Carbs are not bad! Have you noticed those teenage girls who opt for strict dieting and keep on avoiding all possible carbs? They appear to be dull, depressed and cranky. The reason is Tryptophan deficiency. Tryptophan is a non-essential amino acid which is released after the intake of carbs. It enters into the brain and releases serotonin, the calming and the anti-depressant neurotransmitter. But this doesn't mean that you should go on eating carbs without monitoring your intakes. Eat carbs smartly - have more of complex carbs rather than sweets, cakes and pastry! Consume whole grains like oats, whole wheat, wholegrain pasta, multigrain biscuits and brown rice.
- Include Sources of Omega 3 Fatty Acids: Some recent researches have suggested that omega 3 polyunsaturated fatty acids found in fish, flaxseed and walnuts may help in protecting against depression. Omega 3 plays a role in the brain's neurotransmitter pathway. Looking at the other protective effects of omega 3 on heart health, you should definitely think to give it a try!
- Avoid Crash Diets, Go Slow on Weight Loss: A research conducted at the Center for Health Studies in Seattle suggested a strong link between depression and obesity, lower physical activity and higher calorie intake. Fad dieting leads to depression and mood swings. Irritability is common in people who restrict their carb intake. Hence the best way to boost your mood is by having the required amount of carbs and omega 3 fatty acids. A slow weight loss process brings stability and prevents mood swings.
- Begin Your Day With a Healthy Breakfast: Many studies have proved that people who eat a healthy balanced breakfast have a better mood and memory and that they have more energy throughout the day. Skipping breakfast produces the opposite effect. Fatigue and anxiety takes over in the latter half of the day. Hence eating a healthy breakfast comprising of whole grain carbs, lean proteins and healthy fats is very important to remain cheerful throughout the day.
- Set Yourself Free in the Daylight: This can be a common experience to all of us - when we stay indoor for the whole day, we tend to feel low and dull. Low vitamin D levels can be a possible reason. Exposure to sun is necessary to absorb vitamin D, which may be important to aid in the release of serotonin from the brain. Researchers are still working on this concept. Nevertheless, a small outing or a walk everyday can help to keep you cheerful.
- Eat Foods Rich in Selenium: Selenium also acts as a mood booster. A study in Texas Tech University suggested that selenium supplements help in treating depression. In the same study, poor selenium intake was associated to poor mood. Researchers are still working to know the actual role of selenium in mood enhancement. Meanwhile there is nothing wrong in including selenium rich foods like nuts and seeds, lean meats, sea foods, whole grains, beans and legumes and low fat dairy products in your diet.
- Go Low on Caffeine: Caffeine can keep you awake and alert at night, but it definitely alters your mood on the next day. Caffeine sensitive individuals may go into depression. You need to cut down on caffeine if you find it causing depression to you.
Food and mood are tied to a single string. Food is a temptation and it can drive away all the worries for a certain period of time! A delicious dish or a food of your choice can set the pace of your activities. Food is a motivation and it can keep you cheerful for the whole day!
