FOOD & MOOD

Serotonin is known as the ‘Happy Hormone”. It is very heavily involved in a persons mood and behaviour is a natural mood stabiliser that controls a persons happiness and state of mind.

SEROTONIN IS RESPONSIBLE FOR:

• Mood

• Memory recall

• Sleep · Behaviour

• Regulation of circadian rhythm – sleep/wake

• Regulation of pain

• Healthy digestion

• Carries signals between nerve cells

• Libido

• Controls appetite

FOOD FACT:

Research shows the Mediterranean diet supports mood and reduces depression.

FOODS THAT NATURALLY CONTAIN SEROTONIN:

• Bananas

• Turkey

• Eggs

• Walnuts

• Spinach

• Flaxseeds

• Oily fatty fish – salmon/mackerel

• Fermented foods – kefir, tofu, yoghurt, kimchi, sauerkraut

• Dark chocolate

AVOID OR LIMIT:

• Avoid refined carbohydrates – soft drinks, white bread, lollies, chips

• Limit oil – olive oil

• Red meat in moderation

• Avoid excessive alcohol consumption

• Avoid too long between meals – this can increase a risk of blood sugar dropping and increase irritability and fatigue

• Avoid or Limit processed foods Research shows the Mediterranean diet supports mood and reduces depression.

MAKE GOOD CHOICES:

• Hydrate is always number one

• Increase intake of Omega 3’s – sources of this is consuming fish 3 times a week

• Increase fruit and vegetables

• Increase the intake of plants – this feeds the good bacteria in our gut which feeds the brain

• Eating a diet higher in protein – this increases satiety and helps with energy management

• Choose the right carbohydrates – wholegrains over white bread, higher fibre cereals over sugar sourced cereals

Oily fish such as Salmon and Mackerel are high in Omega-3 fatty acids. Research shows that lower levels (deficiency) of Omega-3 fatty acid content in red blood cells are linked depression. Adding 3 serves of oily fish a week to your diet and supplementing daily with EPA & DHA (fish oil) can help to alleviate feelings of low mood.

Bananas contain tryptophan which is an amino acid and precursor to serotonin, which help in mood boosting. Consuming a banana will give you slow release sugars to stabilise your blood sugar, fibres for prebiotic benefits to feed the gut bacteria, vitamin B6 which also creates serotonin and dopamine the feel good neurotransmitters.

Probiotics are live microorganisms that are found in fermented foods such as yoghurt, kimchi, sauerkraut, kefir and can also come in supplement form. These have been effective in reducing symptoms of depression and anxiety by increasing the good bugs in the gut which feeds into the brain. Simply put, they feed the neurotransmitters serotonin and dopamine the feel good ones!

3 TOP PICKS OF DIET INCLUSIONS FOR MOOD BOOSTING: