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One of the best places to look when you want to turn your mood around is your pantry. Your gut and brain are deeply connected by the vagus nerve which runs from the abdomen up to the head. This is the primary route that our gut bacteria use to pass on information to the brain. Therefore, when there is toxicity from food in the gut, it can cause a wide variety of symptoms like anxiety, depression, ADHD, brain fog, moodiness and other mental and behavioral disorders. Fluctuations in blood sugar from these foods can also cause major mood swings and anxiety (1). So, start noticing how different foods make you feel and try adding some of the nutrients below to your diet.
Here is a list of 5 edible pick-me-up's to get you through your workday.
1. Turmeric:Turmeric is a potent anti-inflammatory agent. Curcumin, the antioxidant in turmeric that gives it its bright yellow color, has neuroprotective properties that may enhance mood and possibly help with depression and anxiety. Try adding turmeric to your next stir fry or even scramble it into your eggs. (1)
2. Leafy Greens:Veggies like spinach and swiss chard are rich in magnesium which naturally helps you relax. Veggies of all colors are powerful mood boosters because they send messages that help calm inflammation. According to psychiatrist Dr. Drew Ramsey, "Some compounds in plants even promote the growth of new brain cells by promoting the expression of brain-derived neurotrophic factor (BDNF)." So, eat up!
3. Wild Salmon: Salmon is packed with omega-3 fatty acids which have been shown to decrease inflammation and anxiety while also controlling cortisol (your stress hormone) and adrenaline. Bake salmon in the oven with some olive oil, lemon and salt for an easy, mood boosting dinner! (2)
4. Fermented Foods:Fermented foods are incredible for restoring gut flora, and the healthier your gut is, the happier your brain will be! Try eating a spoonful of sauerkraut before dinner, sip on probiotic rich kombucha, or nosh on full fat kefir. These are just a few fantastic fermented foods that will make you feel great! (3)
5. Chocolate: We saved the best for last. Yes, chocolate (dark, low sugar chocolate that is) has been shown to boost mood! Cocoa boosts serotonin levels which can help you feel calmer and more content, not to mention, happier. Shoot for 1.5 ounces of dark chocolate with low sugar and no soy or drink an Après which has organic cacao and organic cocoa powder! (4)
It's important to avoid foods with a lot of sugar and processed carbohydrates whenever possible as they cause inflammation, which impairs signaling and can wreak havoc on your brain. These foods also cause your insulin to spike and then crash which can lead you to feel cranky, moody and hangry. Nobody likes that! So, set up the perfect mood boosting dinner tonight. Bake some wild salmon in the oven, sauté spinach in butter and turmeric, sip on kombucha with your dinner and finish up with a little bit of dark chocolate or an Après for dessert!