Food Affects Your Mood

It is now well researched and documented that there is a direct link between gut health and mental health and of course there’s no doubt that the food you eat affects your mood.

That’s why we often seek out chocolate or sugary drinks to give us a mood boost, or a glass of wine to help us wind down. Have too much chocolate or wine though, and we all know there’s a consequence that won’t lead to a good mood. It’s about finding balance.

For most people, there’s nothing wrong with some chocolate or wine here and there, but if you’re reaching for uppers or downers to get through your days, it’s time to look at ways to have sustained energy levels and a better overall mood consistently.

If you’re ready to make some changes, your diet is the first place to start.

Good Food for a Good Mood

Look at what you’re eating every day. To sustain energy levels and mood, make sure you’re getting more foods with:

Fibre

Fibre feeds the beneficial bacteria in your gut so getting more fruit and vegetables. Adding more veggies to your dinner plate, eating a piece of fruit for your afternoon snack, dried fruits and flax-seed meal in your cereal and berries for a treat are easy ways to get more fibre in your diet.

Healthy Fats

Your brain relies on health fats to function, and Omega 3’s in particular are needed for a healthy, clear mind. Oily fish, avocados, olive oil, are all great sources of healthy fats for the brain.

Protein

Protein provides the building blocks for the brain chemicals that influence your mood, as well as many other body functions. How much protein you need each day will depend on your size, sex and how active you are. Eggs, meat, fish, nuts and legumes are the best sources of protein.

‘Slow release’ carbohydrates

Sugars and white bread, pasta, potatoes and processed cereals will give you energy but it will spike quickly and then you are left with a ‘sugar low’. To maintain energy and avoid the sugar low, eat more whole grain foods and carbohydrates like legumes and vegetables for that slow, sustained release of energy.

Living beneficial bacteria

This beneficial bacteria is most often known as probiotics and they are essential to a healthy gut microbiome. They feed on fibre which recently has been labeled as ‘prebiotic’ on a lot of food products. Probiotics can be found in yoghurt, kefir, fermented foods like sauerkraut and kimchi, or in kombucha.

These are just the basics. Don’t forget that drinking enough water, exercise and getting good quality sleep and social connection are also vital to your overall health and wellbeing.

Sam Botica

ND, Dip.Hom, Dip.App.Sc.(Nat), Grad.Dip.Acup, Dip.RM

Sam Botica is a highly experienced Naturopath supporting patients with mental health, stress anxiety and gut issues. With over 20 years of clinical experience, using scientifically proven protocols, natural medicines and a passion for empowering you to heal and feel your best, Sam is a wonderful practitioner who will help you find practical and effective solutions to your health concerns.