GOOD FOOD - BOOST YOUR MOOD

Thanks to rapid advances in the field of nutritional psychology, we now understand far more about how what we eat can affect our moods. Get a feel-good fix from these nutrient-packed foods.

Chocolate may be the first thing that comes to mind but, no, the science-backed food fixes here are filled with nutrients that actually help top up the feel-good chemicals such as dopamine and serotonin. They may already be on your shopping list but you may want to start stockpiling them in the office or your handbag for those moments when you need a quick pick me up.

YOGHURT

Yoghurt is rich in a form of ‘good’ bacteria known as Lactobacillus. And there’s promising research suggesting that getting plenty of this bacteria may have a positive af ect on depression. Add yoghurt to your menu but check the label to make sure it contains Lactobacillus acidophilus.

GRAINY BREAD

Grainy bread is a good source of long-lasting energy to power your body (and in particular, your brain) through your day. That’s because grainy bread contains low-GI carbohydrates, meaning the energy is slowly released. Without carbohydrates in your diet, your blood sugar levels may fall too low and you’ll be more likely to feel lethargic and unable to concentrate.

LEAN RED MEAT

Have you ever noticed how grumpy you become when you’re tired? If tiredness is an ongoing complaint for you, perhaps it’s time to ask your GP for an iron test. That’s because iron plays a key role in transporting oxygen around your body. For vegetarians you can top up your iron levels with legumes such as lentils and soybeans and nuts like pistachio, sunflower seeds and cashews.

SALMON

It’s a great source of omega-3, which helps maintain the health of the brain’s cell membranes and encourages release of ‘feel-good’ chemicals like dopamine and serotonin. Tip: you can also get omega-3 from walnuts and dark leafy greens.

ALMONDS

These nuts are a good source of the amino acid tryptophan, which is one of the building blocks of serotonin, thought to play a role in regulating your mood. You can also get tryptophan from foods like bananas and milk – so, in fact, that afternoon smoothie is your perfect mood-boosting cocktail!

BLUEBERRIES

Blueberries are rich in a type of polyphenol known as flavonoids – powerful antioxidants that have been linked to reduced risk of depression. Their high fibre content also helps to stabilise blood sugar and energy levels, which can help to reduce anxiety.

WHEN COMFORT FOODS DON'T COMFORT YOU

The treats we often turn to when we’re anxious or sad, like chocolate, lollies or biscuits, ultimately make us feel worse. “While sugar-filled or fatty foods might boost your mood momentarily, they won’t leave you feeling good in the long run,” says Melissa Meier, Accredited Practising Dietitian. High-sugar, processed foods can trigger a momentary boost in your mood, but the pleasure is short lived. When your blood sugar crashes a short time later, so does your mood. And you may find yourself seeking out more treats to compensate, and before you know it, you’ve consumed a lot of extra kilojoules without any lasting reward.

Written by Melissa Meier in "Prevention", Australia, October/November 2018, excerpts pp. 40-41. Digitized, adapted and illustrated to be posted by Leopoldo Costa.