Sometime the mere sight and smell of our favourite dish can be enough to jolt us out of the doldrums and renew our enthusiasm for life.

Take a second to consider what you have, or haven’t been eating.

Are you stressed, irritable or just plain low?

It’s obvious that food affects our mood. Sometime the mere sight and smell of our favourite dish can be enough to jolt us out of the doldrums and renew our enthusiasm for life. But there’s more to it than just our eyes and nose. What you eat and drink has a direct effect on brain chemicals like serotonin and dopamine that in turn influence the way you think, feel and behave. Fortunately this means it’s within our capacity to improve our mood by making the right food choices.

Stress

Foods rich in vitamin C have the ability to reduce both physical and psychological effects of stress by reducing levels of cortisol, the hormone responsible for the fight or flight response. All fruit and vegetables, but especially citrus, kiwis and peppers are good sources. Remember that cooking and exposure to light damage this delicate antioxidant – so eating plenty of fresh, raw produce is most effective. Lightly steaming broccoli is fine, but boiling allows nutrients to leach out into the water, which is then discarded.

Insomnia  

Make sure you’re getting enough tryptophan. This amino acid is crucial for producing serotonin – the feel good hormone. It’s also needed to produce melatonin – the hormone that tells us its time settle down and switch off for the night. Poultry, eggs, brown rice, tofu, oats, dairy and nuts are all good sources of tryptophan. Tart cherries, pineapple, bananas and oranges are natural sources of melatonin, which also happens to be a powerful antioxidant.

Brain fog

A rainbow of brightly coloured fruits and vegetables is the best way to get a wide variety of antioxidants needed to support vascular health and protect our neurons from the damaging effects of oxidative stress. Omega 3 fatty acids, found in oily fish (salmon, mackerel, sardines and anchovies), nuts and seeds are crucial for keeping the brain well nourished and functioning properly and low levels are repeatedly linked with depression and low mood.  If you’re vegetarian, don’t like oily fish or can’t eat nuts it’s a good idea to take a daily supplement.

Poor mood

Serotonin-enhancing drugs are popular, but they have side effects. Fortunately there are plenty of natural ways to boost our levels. Greens (spinach,

kale, arugula, celery, cabbage, cauliflower), lentils, oranges and papaya are good sources of vitamin B6 and folate – needed to produce serotonin and dopamine. In fact, low levels of both are linked to depression. Chilli peppers and cayenne help elevate mood thanks to capsaicin, a compound that sends a message to the brain to release endorphins – the body’s natural painkillers and mood enhancers. It’s not surprising that chocolate boosts serotonin and dopamine and that carbohydrates tend to increase serotonin levels by boosting our brain’s ability to use tryptophan. That’s why we crave them when we’re feeling down! Try opting for healthy complex carbs like whole grains and vegetables, instead of the refined starches and junk food.

Mood Killers

Just as there are foods that lift our mood, there are things that work the other way. It’s the usual culprits such as white, refined, processed foods and sugars. After the “quick high” comes the fall and with it the return of crankiness and irritability. Alcohol is initially relaxing, but in the long run a depressant that interferes with your body’s ability to produce serotonin and wreaks havoc with your blood sugar levels. Caffeine is a stimulant that has similar negative effects on your blood sugar levels.

On a final note, remember that your brain is 85% water and mood disorders are linked to dehydration – hydrate, hydrate, hydrate!

Foodwise offers a nutrition program focused on Energy & Mood.

Fatigue, disturbed sleep, and anxiety don’t have to be an inevitable part of modern life.

Sleeping more isn’t the answer. Instead, take a closer look at what you’re eating, or not eating. The solution is easier than you think.

The foodwise Mood & Energy program analyses your existing diet and shows you the shifts in lifestyle and changes in the foods you eat for better looking, healthier skin.

In a step-by-step guide, your personalised 40 page report details all the food types you need to cut down, cut out or eat more of, with simple but in depth explanations. it will help you understand what happens inside your body when you make various food choices and the reasons behind the solutions.

The Foodwise Energy and Mood program is practical, simple and totally addictive! It’s about cutting out the guesswork and putting you on the right track to becoming a healthier, happier and more energized you!

Click here for details of the mood & energy program or click on the image below to find the best targeted foodwise program for you.