Diet Changes to Improve Mood
Foods for Every Mood
By Natalie Vavricka
You're sluggish all day at work, a ball of nerves while sitting in rush hour traffic, and despite your exhaustion, you can't fall asleep at night. If these scenarios sound all too familiar - - and you've worked with your doctor to determine that you're in otherwise good health - - it may be time to re-examine your diet. According to Tanya Zuckerbrot, MS, RD and creator of The F-Factor Diet, not only do the foods you eat impact your weight and your health, but they can affect your mental and emotional states as well. "It's scientifically based," she says. "Studies do show that certain foods do boost your mood." Try incorporating the following foods into your routine - - you just might find that you really are what you eat.
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Gimme a Boost!
Whether you need some extra energy to get through a project or to stay alert for a long drive, protein will pack the perfect punch. Norepinephrine and dopamine increase concentration ability and feelings of alertness, and levels of these neurotransmitters are increased by the consumption of protein rich foods. Sources: Beans, lean poulty, red meat, or cheese. Try a grilled chicken sandwich or turkey chili for lunch to power you through the afternoon.
Just Chill
If thinking about the credit card bills and your 8 AM presentation are keeping you up at night, a small, carbohydrate based snack may be just what you need to relax and ease into sleep. Serotonin has been shown to have a calming, anxiety-reducing effect, and production can be boosted by carbohydrate ingestion. Sources: A small bowl of fiber rich cereal with low-fat or skim milk before bed can help give you a good night's sleep.
Don't Worry, Be Happy
Going on a blind date or attending a cocktail party? Whatever the occasion, sometimes we all need a reason to smile. Foods that stimulate the release of dopamine may produce pleasant and happy feelings, translating to a more approachable persona. Sources: Bananas, milk or leafy greens. For a quick pre-party pick me up, try blending skim milk, ice and a banana for a delicious smoothie.
Let's Get it On
Kids, stress and conflicting time schedules are all common reasons behind bedroom boredom. If you're looking to spice things up with your partner, a little bit of folate and zinc could go a long way. Folate, a B-complex vitamin, boosts the production of histamine (an essential ingredient for orgasm in both sexes) while zinc helps to increase sperm count. Sources: Asparagus and orange juice both contain folate, and consuming just one oyster can give you your daily requirement for zinc. Plus, who can argue with the fact that both of these foods just look sexy?
Ditch the Depression
Fish is more than just brain food. Recent studies have shown that the Omega-3 acids found in fatty fish may help ease symptoms of depression by raising the levels of serotonin in the brain. Sources: Two weekly servings of fatty fish such as salmon, herring, tuna or sardines. Make a tuna fish sandwich for lunch, have sushi for dinner or try tossing a few anchovies onto your pizza.
Banish Bad Moods
Hostility, anger, and grumpiness - - all perfect ingredients for a bad mood. If your friends or colleagues have been asking you to wear a 'proceed with caution sign,' you might be suffering from a selenium deficiency. Several studies have correlated low levels of selenium with greater tendencies towards anxiety, irritability and even depression. Sources: Sunflower seeds, whole grain cereals or Brazil nuts. Combine sunflower seeds and Brazil nuts with raisins and almonds for a mid-afternoon snack or replace your morning bowl of cornflakes with oatmeal or muesli.
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