Five Foods for Good Mood

Nutrition scientists discovered long ago our moods are linked to the production or use of certain brain chemicals, and they have identified many of the natural chemicals in foods that change the way we feel. Food influences neurotransmitters by attaching to brain cells and changing the way they behave. This opens pathways to those cells so that other mood-altering chemicals can come through the gates and attach themselves to brain cells. If your anxiety is spiraling out of control, food should be your ally, not your enemy.

So if you find yourself cranky, tired and even clinically depressed, try these mood-boosting foods -

1. Milk. When you are stressed brain needs an amino acid called tryptophan in order to make serotonin, a neurotransmitter nicknamed the brain’s Prozac, thanks to its happy-making and calming effect. Milk is enriched with tryptophan, thus a tall glass of skimmed milk will help you breeze through stressful situations. Spirulina (an algae sold as a supplement) and sunflower seeds are two very rich sources of tryptophan to include in the diet.
2. Whole carbohydrates. Eating carbohydrates boosts serotonin levels (thus have a calming, soothing effect), and slow-release ‘complex’ carbs keep you sustained, helping you to stay mellow and preventing between-meals rattiness. While all carbs will give you this kick, stick to whole-grain bread, rice and pasta. Simple carbs like white bread and pastries will only give you a momentary boost followed by a crash, and they will make you pack on the kilos. On the other hand, whole grains (complex carbs) are digested more slowly and will thus keep you feeling fuller — and conceivably happier — for a longer period of time. eg—wholegrains like—daliya, whole wheat, brown rice and others.
3. Go fishing. A study in Finland found that people who eat more fish are 31 percent less likely to suffer from depression. Oily fish like mackerel are the best source of omega-3 essential fatty acids, which help prevent the blues. They boost serotonin levels and also enhance your brain’s receptiveness to the neurotransmitter. High-dose omega-3 supplements can even help patients suffering from clinical depression. Most types of fish are also replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12.
4. Walnuts. Vegetarians can get the advantage of omega3 fatty acids through walnuts. They are also enriched with tryptophan, which is a precursor to serotonin—mood enhancing chemicals.
5. Eat regularly. When meals are skipped, blood sugar levels can plummet. In response, the body will tend to secrete hormones, which stimulate the release of sugar from the liver. One of the major hormones involved in this response is adrenaline – a substance well-known for its ability to set the heart racing and bring on feelings of anxiety. Regular meals, perhaps with healthy snacks such as fruit and nuts in between, will help keep blood sugar levels and moods on an even keel.

Most importantly, stay active. Studies suggest that regular exercise can have mood-enhancing effects. Half an hour’s worth of exercise most days should help to dissipate feelings of stress or anxiety.

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