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Last Updated on October 21, 2019

10 Mood Boosting Foods to Help You Feel Good Instantly

10 Mood Boosting Foods to Help You Feel Good Instantly

If only we could eat our way to happiness, right? While strictly speaking that might not be possible, a growing body of research indicates that our dietary choices can, in fact, significantly affect how we feel both short- and long-term.

Studies on how food and supplements interact with our neurochemistry fall under the umbrella of a new and emerging scientific specialty: nutritional psychiatry. This article will discuss some of the surprising facts that nutritional psychiatry has uncovered, and take a look at 10 mood-boosting foods you can corporate into your daily diet.

But first, what is nutritional psychiatry?

Many mental health problems are closely associated with deficiencies of essential vitamins and nutrients.[1]

Nutritional psychiatry (also known as nutri-pyschiatry) is a growing field that investigates how foods and supplements can be used to treat a range of psychological symptoms, including those typically associated with depression, anxiety, bipolar disorder, and schizophrenia.

Although the discipline is still in its infancy, it has vast potential and represents hope for millions who struggle with mental health issues. If a simple dietary change could be used to treat or prevent symptoms of depression or anxiety, for instance, it could mean that fewer people would need to resort to potentially dangerous and addictive psychotropic medications.

In fact, this has already been done in multiple studies. A meta-analysis of 22 separate scientific papers investigated the association between a Mediterranean diet and risk of depression. The conclusion of the analysis was that high adherence to the diet appeared to have a preventative effect on the disease, regardless of other factors.[2]

So how can you lower your risk of depression and naturally elevate your mood at the same time? The answer might just lie in a refined diet — one rich in so-called “brain foods” that contain essential nutrients for a healthy mind. Here are ten majorly mood-boosting foods that fall into that category:

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1. Oats

The benefit oats have on mood all comes down to something called the glycemic index, which is a measurement of how quickly a food causes an increase in blood glucose levels.

Mood is often directly related to blood sugar; for example, the very high glycemic index of sugary foods prompts a drastic jump in your blood sugar — a quick “rush” — before leaving you feeling tired and irritable.[3]

The glycemic index of oats, on the other hand, is very low, meaning that when you eat them, your blood sugar rises very slowly and predictably during digestion. This helps you maintain a stable mood.

2. Bananas

Tryptophan, vitamin A, vitamin B6, Vitamin C, fiber, potassium, iron, phosphorus, and carbohydrates: these are nine important nutrients you get from bananas, and they all work together to boost your mood.

Tryptophan, aided by the carbs in bananas, gets quickly absorbed by the digestive tract, and vitamin B6 converts tryptophan into serotonin, the “happiness hormone.”

Lots of tryptophan in the diet (you’ll find a good bit more on this list) is always a good idea. Pharmaceutical forms of tryptophan are even occasionally used to treat symptoms of insomnia, depression, and anxiety.[4] Oatmeal with banana slices for breakfast, anyone?

3. Oily Fish

About 60 percent of the brain is made up of fat cells, a significant portion of which are omega-3 fatty acids. It makes sense, then, that a deficiency in those acids would lead to some negative mental side effects.

Sure enough, it has been proven that people low in omega-3 fatty acids are more susceptible to depression and low moods, while adding omega-3s to the diet can significantly improve the related symptoms.[5]

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Luckily, it’s not difficult to get plenty of omega-3s, even without taking a supplement. Oily fish such as mackerel, salmon, and sardines all contain high levels of these acids, and getting enough of them can mean the difference between brain cells that are “stiff” or “flexible”– the latter allowing your mind to more effectively communicate via its neurotransmitters.[6][7]

4. Lentils

Know what goes great with some salmon for lunch? A delicious bowl full of lentils — or lentil soup, or lentil casserole.

Like oats, lentils have a low glycemic index, and like bananas, they help the brain convert tryptophan to serotonin.

Additionally, lentils serve up a heavy dose of folate — a nutrient whose deficiency has been linked to depression. Plus, lentils are high in iron, which the body needs to maintain energy levels.[8]

5. Greens

Remember how B6 vitamins help the brain convert tryptophan into serotonin? B6 deficiency has been linked to symptoms of depression, which in turn is thought to be majorly connected to serotonin uptake.

Greens, as it turns out, are an excellent source of B vitamins. Fortunately, since not everyone goes for turnips, there are plenty of delicious varieties of greens, from spinach and kale to broccoli and Brussels sprouts. Raw, steamed, sauteed, or baked, all forms of leafy and cruciferous greens make a great addition to your diet.

6. Poultry

Tryptophan has been mentioned several times in this list, but here it comes again. It is, after all, the precursor to serotonin, which is one of the most important neurotransmitters in the brain — especially when it comes to mood.

In addition to serotonin, tryptophan aids the brain in producing melatonin, a sleep-regulating hormone; and of course, healthy sleep is a vital ingredient for a healthy mood.

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Chicken, turkey, and other lean poultry or fowl is not just an excellent source of tryptophan, but also tyrosine. Tyrosine is an amino acid that’s crucial in the production of adrenaline, and according to research, low adrenaline levels are often associated with low moods in general.[9]

7. Oysters

Speaking of tyrosine, another great place to find it is in oysters. It’s not just tyrosine that gets oysters onto this list, though — they’re actually somewhat of a mental health super-booster.

Oysters contain high levels of zinc, which is an essential ingredient for energy production, and another nutrient whose deficiency is associated with depression.[10]

Oysters are also loaded with B and D vitamins, as well as copper, selenium, protein, and healthy fats — all things your brain needs to feel good and work as intended.[11]

8. Brazil Nuts

If “Brazil nuts” seems oddly specific (why not just “nuts?”), there’s actually a reason. Brazil nuts are unique among their food group as an excellent source of a mineral called selenium. In fact, Brazil nuts are one of the best ways to naturally boost your selenium levels.

Why is that so important for your mood? Because selenium deficiency is serious business, associated with increased rates of depression, anxiety, and other chronic issues like irritability, brain fog, and fatigue. According to at least one study, a single selenium-laden Brazil nut per day might be enough to positively impact your brain and your mood.[12]

9. Dark Chocolate

If you’re a picky eater who doesn’t like greens, oysters, oats, sardines, or lentils, well, not to worry — there’s still something for you on this list. In between meals or as a dessert, you can justify nibbling on some dark chocolate, thanks to its many health benefits, including those on mood.

Just one small square of extra dark chocolate is typically enough to prompt the brain into releasing extra endorphins and serotonin. When incorporated as a regular part of the diet, it can even decrease stress, anxiety, and symptoms of depression.[13]

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10. Water

Water might deserve to be at the top of this list, but since it’s debatable whether or not it qualifies as a food, it’s way down here instead. However, the critical importance of water on both physical and mental health is something that’s not debatable.

Even mild dehydration affects your brain’s uptake of important neurotransmitters, leaving you tired, irritable, and unable to focus. [14]

Most experts recommend drinking between one and two liters of water every day. For some people, the thought of that much water isn’t pleasant. In that case, just remember that all fluids count toward that goal, and even if you think water isn’t your favorite thing to drink, your body is really begging for it.

The Bottom Line

Ultimately, there may be reasons for low moods that simply can’t be properly addressed with a “quick fix.” That’s why it’s important to maintain a healthy diet, exercise routine, and sleep cycle — as well as consult with a physician anytime you notice a significant change in how you’re feeling on a day-to-day basis.

In other cases, however, our negative feelings may just be the result of putting junk into our bodies — the equivalent of how your car would react if you tried pouring corn syrup into the fuel tank.

The fact is, focusing on a dietary upgrade could make all the difference in terms of mood. And hey, it’s worth a try just to make chocolate a part of your daily routine, right?

Featured photo credit: Daria Nepriakhina via unsplash.com

Reference

More by this author

Dr. David Minkoff

Health Expert | CEO BodyHealth | Co-Owner and Medical Director at Lifeworks Wellness Center | Author

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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