What we do and what we put in our bodies can have a huge effect on how we feel. If we over eat we feel sluggish and dull. If we under eat we feel tired, agitated and irritable. There is a fine line here to be had. By eating when we are hungry and stopping when we are full we are listening to our bodies and can be relaxed in the knowledge that it knows what to do and when.
Staying active can also have a huge impact on our mood – exercise releases endorphins in the body and keeps that smile on your face! It may feel like hard work at the time, but it is much harder to deal with the effects of *not* moving, not only on your mood but general long-term health overall. A really easy way to increase the feel good factor in your body is to change your diet just a little, to reap the nutritional rewards!
Add these foods to your diet and notice the effect it has on your mood… Oily Fish – such as salmon, mackerel and sardines are high in Omega 3 oils. These oils make up a large proportion of our brain tissue and are not made by the body so have to be ingested. Studies have shown that those with a higher level of these fatty acids were less likely to report symptoms of mild or moderate depression. Enjoy 2 – 3 portions a week. Bananas – These contain carbohydrate and the important amino-acid tryptophan, also fibre, Vitamins A, B6 and C and potassium. The carbohydrate content helps the brain absorb the tryptophan which has the ability to lift serotonin levels, in addition the potassium content boosts nerve impulses and muscle function. These are a great snack, or paired with porridge a brilliant mood-improver! Yoghurt – Vitamin D deficiency has been linked with depression, osteoporosis and cancer. Sunlight is the best source of this vitamin, manufactured by our skin, but in the winter or for those unable to get outside frequently, levels can be reduced in the body. Eat yoghurt with muesli, on its own as a snack, or make a breakfast smoothie. The Calcium content also helps reduce stress and anxiety.
Spinach – This vegetable is full of B Vitamins – a lack of these has shown to inhibit serotonin production. Eat raw in salads or wilted gently to increase your levels. Broccoli, Kale and other leafy vegetables also contain B vitamins. Water – Possibly the most important item on the list. Our bodies cannot function at all without water. Even the smallest dip in hydration levels can have a huge impact on our physical and mental wellbeing. To increase levels, replace some of your tea or coffees with herbal teas or plain water.
Dark Chocolate – The darker the better! It contains anti-oxidants and can cause the brain to release serotonin and endorphins. Enjoy a small square after dinner to boost your mood! Oats – Have a low GI (Glycaemic Index) so release their energy slowly into the body, therefore keeping mood stable. They also contain selenium (also found in Brazil nuts) which helps regulate the function of the thyroid gland. 17
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