How to Use Food for a Better Mood

When dealing with anxiety, depression, moodiness and irritability, what we eat and drink can have a huge effect on our emotional stability.

 

There are many foods that we can consume to naturally support good moods and there are also things that we are drinking and eating that can affect our moods negatively. Negative moods can have a huge impact on our daily energy levels, focus, productivity and relationships.

 

So I have put together a list of bad mood no-no's as well as a list of all the good mood foods to support calm, peaceful and happy moods.

 

What Not to Eat

The following foods and drinks can contribute to a poor mental state, anxiety, stress, irritability, depression and insomnia. And, when we are in those states, we have problems focusing, staying on task and motivated, getting deep sleep and having abundant energy which can affect our lives in so many ways. Ironically, we can tend to self-medicate with these foods to make ourselves temporarily feel better.

 

To improve your mood, focus on avoiding these foods and drinks:

• Sugar

• Aspartame

• Gluten

• Caffeine

• Alcohol

• Energy drinks

• Dairy

• Cured meats

• Refined carbs

• Trans fats

 

What to Eat

In addition to avoiding the above foods and drinks, make sure you focus on eating a diverse diet of whole foods with lots of organic, colorful fruits and veggies, lean proteins and healthy fats. Fruit and vegetable consumption can lead to happier and more energized days. Eating foods rich in magnesium, zinc, tryptophan, selenium, vitamin E, vitamin C, B-vitamins, omega-3 fatty acids, antioxidants and fiber have been shown to reduce anxiety, lower inflammation and improve mood.

 

Regularly include the following foods which have specific nutrients to support your good mood:

• Nuts-Walnuts, Cashews, Brazil nuts

• Seeds-Flax, Chia, Hemp, Pumpkin

• Wild-caught fish

• Grass-fed beef

• Eggs

• Organic oats

• Quinoa

• Berries

• Pineapple

• Banana

• Avocados

• Spinach

• Swiss chard

• Artichoke

• Beets

• Broccoli

• Beans-black, adzuki, chickpeas

• Legumes-lentils, peas

• Dark chocolate

• Turmeric

• Chickpeas

• Coconut oil

• Olive oil

• Herbal teas-Tulsi, Rooibos

 

What is your relationship with food?

I recommend keeping a food and mood journal to discover what happens to your moods and energy levels after you eat. To do this, record what you eat for each meal and snack (this includes drinks as well) and notice how you are feeling?

Doing this simple exercise can give you the insight and clues to link to what you are consuming to how you are feeling. Try journaling for at least 7 days to get a real sense of the big picture of how food affects your mood.

 

There are so many reasons to eat a clean, whole-food, nutrient dense range of healthy foods and supporting your moods in a positive way is one of the most important. It doesn't have to be difficult...just make a few changes at a time and notice how you feel.

If you start to notice you are feeling better when eliminating the bad foods and consuming the good foods, you will probably get into the habit of consuming those foods that make you feel good pretty quickly!