WELLNESS BLOG

What should I eat when I’m feeling sad? Many of us are guilty of reaching for a sweet treat to boost our mood in the short term. Unfortunately, diets high in refined sugars cause issues in the long term. They can promote inflammation, cause disease such as obesity and Type 2 diabetes, impair cognition, and even worsen mood disorders such as depression. However, there are several foods that improve mood in the long term. 

What You Eat and How You Feel

What does the food you eat have to do with your mood? As it turns out, a lot. 

Your gut’s microbiome

Most of us don’t like to think about the microbes in our gut, but they’re vital to our survival. Without those friendly bacteria living in our digestive tract, we would:

• ‌Be unable to digest certain plant fibers
• ‌Get sick from infectious bacteria
• ‌Have trouble producing vitamins and minerals

‌The food you eat and the medicine you take affect the bacteria that choose to take residence in your gut. If you eat a lot of fiber, for example, you will have more bacteria dedicated to breaking it down in your colon. Keeping a lower pH (in other words, eating foods that lower your gut’s acidity levels) can help encourage the growth of healthy bacteria. 

Your gut makes serotonin

Your gastrointestinal tract produces 95% of your body’s serotonin. Yes, that serotonin, the neurotransmitter known to have an effect on depression and anxiety levels. Like most chemicals in the body, it has many jobs such as regulating sleep, causing nausea, and helping wounds scab. 

Vitamins deficiencies can worsen mood

Most vitamin and mineral deficiencies have been shown to worsen mood disorders such as anxiety and depression in various studies. Eating foods with high nutritional values can prevent these deficiencies and improve mood.

The Best Foods for Your Mood

What foods help with a bad mood? Make your microbiome and brain happy by eating the following foods. 

1. Anything fermented

Fermented foods contain probiotics, which are live bacteria that can go on to contribute to your microbiome. Popular fermented foods include: 

• Kimchi
• ‌Miso
• ‌Pickles
• ‌Yogurt
• ‌Sauerkraut
• ‌Kombucha‌

2. Green tea

There is a reason why green tea is almost synonymous with wellness. It contains caffeine, a stimulant that temporarily boosts mood and cognitive function. That said, green tea contains less caffeine than coffee, which may allow the benefits while preventing side effects such as sleep disturbances and jitters from overconsumption. 

That’s not all, however. Green tea also contains natural antioxidants that help fight cancer and reduce inflammation. You may also find the act of drinking green tea a relaxing mood booster in and of itself. 

3. Almonds

Nuts are an important plant-based source of healthy omega-3 fatty acids and nutrients. Almonds in particular pack in a lot of nutrition per calorie, containing vitamin E, magnesium, and vitamin B2, along with several antioxidants. They’re great at helping you stay full, and they reduce your risk of heart disease. 

4. Blueberries

Blueberries contain high amounts of flavonoids, a type of antioxidant associated with lower risk of depression, improved cognition, and improved mood. In addition, they’re a top food source of manganese, a nutrient that has been associated with a reduced risk of depression. 

5. Oats

Oats, especially whole oats without refined sugars added, make for an excellent breakfast. They’re high in fiber and release their sugars slowly, helping you to stay fuller longer and preventing midday munchies. 

‌Oats are also rich in selenium. Selenium intake is linked to elevated moods and decreased anxiety.

‌And finally, oats are a great source of iron. This is important because it can help prevent iron deficiency (anemia), which can cause fatigue and even mood disorders. People who menstruate are at a higher risk of anemia, so it is especially vital they eat plenty of iron. 

6. Beans

Beans are high in fiber, making them an excellent food for attracting beneficial bacteria in your gut. In addition, they’re chock-full of B vitamins, which can boost mood and improve nerve signaling. Like oats, they also contain selenium and iron. 

7. Salmon

Your body cannot synthesize omega-3s on its own, so you have to get it from the food you eat. Salmon happens to be one of the best whole-food sources. Omega-3 consumption is linked to lower likelihood of depression, and it is a key building block for brain tissue.

Conclusion

You are what you eat. Anxiety/stress/low-energy reducing foods can improve your mood and your health in the long term. 

‌‌With the MyLifeWell app, you can track your consumption of these mood boosting foods and more. And on the MyLifeWell site, we have several classes and programs on nutritional topics, such as intermittent fasting and methods for reducing cravings.