Eating a healthy diet has the power to help you thrive. Your physical, mental, and spiritual health are crucial to who you are and how you experience life. Many common problems women suffer from are due to poor physical and mental health. After experiencing years of overwhelming sadness, the one thing that helped me to overcome my depressions was to start attending to my own mind and my body. Daily happiness can be sparked by simplie activities such as taking a walk, sitting in the sun, or eating healthy foods to boost your mood.
What you eat plays a vital role in how you feel.
Our moods and behaviors are affected by brain activity. Because our brain works like the command center for our bodies, the brain is the most important organ to care for. To care for your brain, you have to feed it healthy foods to help it function properly. The better you treat your body, the better you will feel.
Truth is, we all feel sadness at some point in our lives. We are human, and our emotions are real. However, serious mood disorders come from chemical and hormonal imbalances within the brain. The fastest way to fix your mood is to feed your brain. Taking care of your brain and mental health is a serious issue, as many people are starting to realize.
Click here to read about how eating healthy can prevent you from feeling sluggish throughout the day.
Although a very serious matter, optimal brain health does not have to be hard to achieve. If you are experiencing mood swings throughout the day, simple changes to your daily routine could help to perk up your mood. In fact, there are many things you can do right now to boost your mood. Exercising, singing, dancing, and laughing are all simple activities that can help you to feel better. Create change by starting small.
Studies have proven that eating a healthy breakfast each day can help improve your mood. Start there.
Feeding your brain may sound complicated, but if you choose simple and easy foods to eat on a consistent basis, you will feel better in no time. For example, dark chocolate has been proven to boost your mood (as if we didn’t already know that!) Chocolate has been proven to reduce the levels of cortisol and other stress hormones in people who were highly stressed. Experts say it could be thanks to the antioxidants found in dark chocolate.
For optimal brain health, eat foods rich in:
- Omega-3 fatty acids
- Vitamin C
- Vitamin D
- B-Vitamins
- Zinc
- Iron
- Magnesium
- Folate
- Antioxidants
- Selenium
- Amino acids
- Tryptophan
Omega-3 Fatty Acids
To increase your intake of omega-3 fatty acids, eat:
- wild salmon
- sardines
- anchovies
- mackerel
- walnuts
- almonds
- canola oil
- flaxseed
- cauliflower
- red kidney beans
- broccoli
Fruits and Vegetables
Fruits and vegetables are easy to obtain, great for on-the-go, and perfect for pairing with any meal. Rich in vitamins, minerals, fiber, and micronutrients any fruit or vegetable can be a good mood-booster when you need one.
Intake your fruit intake by eating more:
- bananas
- blueberries
- apples
- avocado
- dark leafy greens
- zucchini
- kiwi
Prebiotics and Probiotics
Prebiotics and probiotics are the “good bacteria” in your gut and have been proven to fight depression. I experienced the biggest change in my mood when I incorporated probiotics in my diet. Increase your intake of probiotics by eating:
- apple cider vinegar
- fermented foods
- yogurt
- kombucha
- garlic
- soybeans
- lentils
- asparagus
- oats
- bran
Selenium
Selenium is a mineral the brain thrives on. Studies have reported that low selenium intake is linked to poorer moods. Increase your intake of selenium by eating:
- brazil nuts
- oysters
- albacore tuna
- clams
- sardines
- crab
- saltwater and freshwater fish
- whole-wheat or regular pasta
- chicken (dark and light meat)
- lean lamb
- sunflower seeds
- whole-wheat bread
- plain bagels
- brown rice
- oatmeal
- flour tortillas
- soynuts
- eggs
- low-fat cottage cheese
- tofu
- pinto beans
- low-fat yogurt
If you have persistent sadness and depression, don’t wait and rely on food to improve your mood. Eating healthy foods to boost your mood is a great place to start. However, if you feel you need individual or specialized help, seek medical advice from a professional such as a psychologist, psychiatrist, or social worker. If you’re not sure where to turn, ask your doctor for a referral.
I hope this helps!
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