Low in mood? Take a look at your food!
Feel like your get up and go has got up and left you? Cranky with the world? Outlook bleak like the cold and wet weather? You are not alone. The approach of winter can find many people’s spirits flagging after the fun of summer.
Whilst it is not in our individual power to change the seasons or the weather (apart from living more ‘green!’) we can do a lot to shift our inner outlook by paying attention to our eating habits. Research investigating the relationship between what we eat and how we feel has found that dietary changes could bring about changes in our brain structure which, in turn, can result in changes to our mood.1
Imagine your body is like a car. The engine runs on oil and unleaded petrol and water helps the car run smoothly (and keeps it clean!). Keep its levels topped up and your car will serve you well. If, however, you fill it with diesel, forget the oil and the water, then your happy hatchback splutters to a standstill and infringes on your freedom.
See my point? We often drive our bodies on empty or fill them with unfriendly fodder and wonder why we are not singing joyously from the rooftops.
Our bodies are intricate and clever machines and each unique in their own way. They rely on a certain chemical balance to maintain health and what we do with our food and fluid can help or hinder this homeostasis.
8 key imbalances
How we are feeling is closely related to our gut; the gut is often referred to as the second brain because our gut uses many of the same chemicals as the brain. It also communicates with our brain; signalling when we are hungry, full, or if our gut is in distress from conditions like diarrhoea or constipation.
Listed below are 8 of the key imbalances that may link that feeling of gloom to the food we consume:
1) Blood sugar peaks and troughs caused by skipping meals or eating too many sugars and white processed foods. We need to eat regularly to keep our blood sugar stable, if we don’t our blood sugar can drop and result in us feeling tired, irritable, or depressed.
2) Feel good brain chemicals (neurotransmitters such as serotonin and dopamine) being starved of helpful nutrients. Serotonin is a neurotransmitter that helps regulate sleep and appetite, balance our mood and inhibit pain. Around 95% of our serotonin is produced in our gastrointestinal tract,2 so if our gastrointestinal tract isn’t happy chances are you won’t be either!
3) Reactions to artificial chemicals and colourings
4) Food sensitivities
5) Eating on the run and not chewing food properly leading to poor absorption
6) Missing out key food groups, such as proteins, which contain amino acids which are needed by the brain to regulate our thoughts and feelings as well as keeping our blood sugar levels balanced
7) Low levels of important vitamins and minerals that support the health of both brain function and the nervous system e.g. Zinc, B vitamins, essential fatty acids (omega 3 etc.)
8) Not drinking enough water.
Food for a mood boost
So here’s what to do and not do so that our food may lift our mood:
Eat regular balanced meals from each of the key food groups:
• Protein
Protein is an essential part of any diet; it is used to produce enzymes and plays an important role in building and repairing tissues, muscles and skin. It is also used in the production of hormones which can be essential to our mood.
Tryptophan is an amino acid found in foods such as turkey, chicken, cheese, yoghurt, fish and eggs and are the building blocks of protein. Tryptophan is a key ingredient in making serotonin which, as we know, is fundamental in maintaining our mood.5
• Complex Carbohydrates
Examples include: wholegrain bread and pasta, peas and beans and some root vegetables. Complex carbohydrates release energy slowly into the bloodstream meaning that we are less likely to suffer from an energy crash like we do when we consume sugar or caffeine.
Complex carbs are also great for our brain function, without them we can feel light-headed and have difficulty concentrating and remembering information. We also become more prone to depression and sadness.
• Healthy Fats
Healthy fats that can be found in oily fish and plant oils such as flax, hemp, coconut and olive oil can also be beneficial for our mood. Omega-3 fat is thought to increase our levels of dopamine and boost alertness which, in turn, helps to look after our mood.6
• Fruit and vegetables
Choosing as much colour and variety as possible will help maintain your blood sugar and vitamin and mineral levels to help your neurotransmitters stay happy. B vitamin deficiencys can wreck havoc on our mood and can potentially trigger anxiety and depression in some people. Try to include plenty of leafy greens into your diet which are rich in B vitamins such as folic acid.
If you're stuck for where to start I'd recommend sprouting your own Biosnacky which are rich in vitamin B and C as well as many other nutrients that we often don't get enough of. Due to the fact that they are essentially baby plants Biosnacky seeds contain high concentrations of valuable enzymes, proteins, minerals and natural vitamins.
We have lots of seeds to choose from but, personally, I'd recommend our Broccoli Rapini seeds. These seeds are rich in chromium which plays an important role in increasing the brain's level of serotonin, norepinephrine and melatonin which help to regulate mood. Can't wait to get started? Check out the easy how-to video below to see how to sprout your Biosnacky.
Always eat breakfast
We are always told that breakfast is the most important meal of the day – and for good reason! The word “breakfast” gives us a clue; we are breaking our fast from the night before. For most of us we don’t eat during the night as we are most likely sleeping, but those accumulated hours of sleeping and not eating is actually a fast, which is why it is so important that we break it first thing in the morning – break…fast. But why then, do so many of us skip this essential meal?
Mostly we believe that it will save us time in the morning or don’t feel like eating or think that a coffee is a suitable breakfast substitute, but actually skipping breakfast (or any important meal for that fact) can actually make you more susceptible to illness and health problems. One study found that women who skipped breakfast regularly had a whopping 20% increased risk of developing type 2 diabetes!3
So we know that skipping breakfast affects our physical health, concentration and energy levels but what does it mean for our mood? Skipping meals puts stress on the body and this stress affects our dopamine and serotonin levels. Research found that men who ate breakfast felt more positive and calm compared to men who hadn’t eaten breakfast who were more prone to headaches, fatigue, and irritability caused by the drop in blood sugar levels.4 Ideally, we should eat a large breakfast, a moderate and a smaller dinner to maximise energy levels and maintain healthy digestive function.
Not sure what to eat to start your day? Check out some of my favourite recipes below!
Smoothies
Smoothies are a great way to start the day! You can pack them full of nutritious fruit and vegetables which give you an energising boost to start your day. Smoothies can be made from any fruit and veg you've got lying around the kitchen.
If you need some inspiration to get started why not download our free Molkosan Supersmoothies e-book? It contains seven super smoothies which not only give you energy and essential nutrients but, with a helping hand from our own Molkosan, also look after your digestive system too! Molkosan aims to support our good gut bacteria and contribute to the normal function of our digestive enzymes. Around 95% of our serotonin can be found in our gastrointestinal tract so looking after you digestive health will also go a long way in looking after you mental health!
Spiced Porridge
I love porridge in the morning! Oats are a fantastic source of energy that is released slowly throughout the day keeping us fuller for longer - meaning you'll be less likely to snack in between meals! Sometimes porridge can seem bland so here are two ways that you can spice it up!
Carrot Cake Pancakes
Who doesn't love pancakes in the morning? This tasty pancake recipe is rich in vitamin A, fibre and antioxidants and is also gluten free and vegan. Carrots are not only good for the eyes but also contain natural anti-inflammatory properites which can help ease aching muscles and joints. Learn how you can make it here.
Avoid skipping meals as you cannot ‘run on empty.’
Not only is skipping meals more likely to make you undernourished, but it can also dramatically affect our mood; skipping a meal messes with our blood sugar levels and causes mood swings, poor concentration levels and zaps our energy levels. Not only that, we then become more likely to compensate this by indulging in junk food afterwards because our body is craving food. Your blood sugar and brain chemicals need sustainable fuel and without it you will feel cranky and low in mood and energy. If you lead a busy lifestyle it might be a good idea to consider batch cooking and planning meals in advance to ensure that you get the nourishment you need every day.
Avoid sugar and white processed food
They may seem like quick fixes when we are in the ‘overs’ – overtired, overly hungry, overwhelmed – but after an initial hit they are terrible culprits for plunging us into the ‘unders’ – undernourished, under a cloud and underactive. Alcohol can exacerbate this as it is both a depressant and disrupts sleep. Stick to low glycemic foods which will release sugars gradually to the blood and brain helping to prevent mood swings and energy crashes.
Avoid caffeine
It is a well-known fact that caffeine is a stimulant and, after the much-craved high, comes the dreaded crash. Too much caffeine can cause anxiety and sleep disturbances making us feel tired and irritable the next day. Try to reduce your intake and stop drinking it in the evenings all together. Now, I know that giving up coffee entirely may seem like an impossible endeavour, so I’d try swapping your regular coffee with a caffeine free alternative such as Bambu.
The closer the food to its original state the safer it is to put on your plate!
If you fuel your body with strange colourings and chemicals such as those found in many fizzy drinks don’t be surprised if your mood and energy levels fizz too! Sensitivity to these kinds of additives is extremely common because they aren’t natural, they can’t be found in nature, and therefore they aren’t as good for the body. Fruits, vegetables and seeds on the other hand, are designed for the body to consume and provide us with more nutrients and better mental clarity.
Watch out for food sensitivities
If you frequently eat too much of the same food, have a serious craving for certain foods, notice digestive discomfort, or strange skin reactions, you may be suffering with a sensitivity to a food. Try cutting out the most likely culprits for a week or two and replace them with a food you love from a different food group.
Don’t underestimate the role of psychology
Our associations with certain foods can make them either a comfort or a curse. A little of what we love in the realm of chocolate, cakes, tea etc. can boost our mood and leave us feeling brighter. The key with these foods/drinks is to maintain balance and not overdo them. Indulge in your treats but keep your body fuelled with the healthiest nourishment you can and don’t be self-punishing. Nothing affects mood quite like the inner critic! Eat it, love it and look for ever more nutritious versions of the treats you love!
Be present while you eat
Sit down when you eat and chew your food properly. Stress and eating on the run play havoc with the bowel as well as the brain. It can also lead to poor absorption of key nutrients which, as we know, will then cause emotional turmoil too.
Small consistent changes rather than one big one!
Dietary suggestions and food choices can seem overwhelming to begin with but the key is to go slow and keep it simple! My suggestion therefore is take one or two ideas from the list above and leave the rest for now; it is much easier to stick to small manageable changes than one big mammoth change. Do only what resonates with you and up the self-care anti one action at a time!
1 https://www.webmd.com/food-recipes/features/how-food-affects-your-moods#1
2 https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
3 https://www.prevention.com/weight-loss/effects-skipping-meals
4 http://www.sciencedirect.com/science/article/pii/S0031938499000256
5 https://www.psychologytoday.com/articles/200309/tryptophan-what-does-it-do
6 https://www.washingtonpost.com/national/health-science/10-nutrients-that-can-lift-your-spirits/2014/01/14/05f4e514-7a4d-11e3-b1c5-739e63e9c9a7_story.html?utm_term=.f8f9ea44ab34
