Food for your Mood
The food we eat directly affects the structure and function of our brain, and, ultimately, our mood! As a registered dietitian, I specialize in helping clients create and maintain healthy habits. I look at food as a tool to improve physical and emotional wellbeing. I am very passionate about this topic because it is the intersection of my two loves: nutrition and mental health advocacy.
I have dealt with mental health issues. I am open about my struggles with having an eating disorder and addiction issues in the past. I have experienced the impact of poor nutrition on the brain firsthand and understand how healthy lifestyle changes can help create a more positive outlook!
There are a number of ways nutrition can be used as a tool to help us feel better. Physically, mentally, and emotionally.
1. Lowering Inflammation: Chronic Inflammation (increased cytokine production in the body) can lead to depression and the breakdown of nerve cells
2. Strengthening the Gut/Brain connection aka ‘Second Brain’: GI health is crucial in order to prevent or treat mental illness, can help lower anxiety, and make you more resilient in times of stress
3. Regulate blood glucose levels: Regular meals and snack with protein, fat, and fiber can help prevent anxiety, irritability, and promote healthy neurotransmitter regulation
Here are 5 foods to help improve your mood today!
Salmon and other fatty fish are high in omega-3 fatty acids
Tumeric latte: spices such as turmeric, ginger, and cinnamon have been shown to lower inflammation in the body and help improve mood
Pumpkin and Chia seeds are also high in omega-3 fatty acids. As well as magnesium which has been shown to help reduce levels of depression
Avocados are high in vitamins such as K, C, E and B vitamins and can help regulate blood glucose levels.
Greek yogurt or Kefir with probiotics can help support the GI tract.
Limit these 5 food/drinks to help strengthen your mood and wellbeing
Refined sugars in foods such as pastries, candies, cake and even hidden sugars in sauces, yogurt and dressings.
Charred or burnt foods
Fried foods: higher in omega-6 fatty acids and can increase inflammation in the body
Alcohol: limit to one drink daily or only on special occasions
Caffeine: limit to 1-2 cups daily and don’t forget tea and chocolate contain caffeine. This is a stimulant and has been shown to increase anxiety in some people.
If you would like to learn more about about how food effects your mood, please reach out and I can send you a FREE recorded class which dives deeper into this topic.