Low mood and depression are common problems for many people of all ages. If you struggle with feelings of depression, loss of motivation and enthusiasm, or if you have difficulty finding joy in everyday life it's time to rethink your diet. Our diet and lifestyle can have a profound effect on our mood and research reveals there’s a direct link between what we eat and how we feel. In fact, studies suggest people with depression often make food choices that can actually make them feel worse. Fortunately, there are many foods that can put a smile on your face and make you feel awesome. These foods provide you with the right nutrients or cofactors the body needs to produce neurotransmitters (chemical messengers) that give us a natural lift.
Christine Bailey
Depression affects around 1 in 10 adults with estimates that up to 50% of the population will experience at least one episode of depression during their lives. Mainstream medicine still relies upon psychoactive drugs that not only have a success rate of 50% or less but are fraught with potential side effects.
Current research suggests depression is actually linked to an array of underlying factors including inflammation, insulin resistance, oxidative stress, poor methylation and hormone imbalances. By tackling these underlying imbalances you can improve overall brain health and boost mood too. This is the basis of Functional Nutritionist and Chef Christine Bailey' s new book The Brain Boost Diet Plan. Using evidence based research on brain health and proactive lifestyle and dietary changes you can make a profound difference to how you think and feel whatever your age.
If you're looking to eat your way to happiness try including some of these key foods daily.
Avocado
Known for their heart healthy fats, avocados are packed with monounsaturated fats known to lower inflammation (inflammation can disrupt levels of mood boosting neurotransmitters such as dopamine and serotonin). Avocados are packed with tyrosine, an amino acid that helps the body produce dopamine which helps increase feelings of reward and motivation. They also provide plenty of B vitamins including folate that helps reduce homocysteine, an amino acid linked to anxiety and depression. Avocados also provide a source of omega 3 fats which has been shown to boost mood.
Salmon
Wild-caught salmon is one of the best foods for both your mood and brain health. This lean protein is rich in vitamin B12 which has been shown to reduce feelings of depression. It also packs plenty of omega 3 fats which help optimize brain function and production of neurotransmitters. Salmon is also rich in Tryptophan, the amino acid required to boost serotonin levels.
Reishi Mushrooms
These medicinal mushrooms are ideal if you are struggling with stress and low mood. Known as the “queen of mushrooms” due to their powerful adaptogenic which means they can help your body cope with the stresses of modern life. Reishi may help to balance hormones and lower cortisol if it is high so can help the body relax and unwind. This makes it ideal for promoting better sleep too.
Eggs
The protein in eggs, particularly the yolks can significantly boost your blood plasma levels of tryptophan and tyrosine - the building blocks to mood neurotransmitters. They also contain choline and omega-3 fatty acids, which can improve memory too.
Yogurt and Kefir
Probiotic rich foods like yogurt and kefir are a must for a healthy brain. Packed with beneficial bacteria researchers have found probiotics can help fight depression and anxiety. It is thought that bacteria may decrease inflammation in the body and increase levels of tryptophan.
Banana
Bananas contain the amino acid tryptophan as well as vitamins A, B6 and C, fibre, potassium, phosphorous, iron and carbohydrate. Mood-boosting carbohydrates aid in the absorption of tryptophan in the brain, while vitamin B6 helps convert the tryptophan into the mood-lifting hormone serotonin. This helps to boost your mood and also aids sleep.
Chicken and Turkey
These protein packed foods are rich in tryptophan, which the body uses to make serotonin. Lean poultry also contains another amino acid called tyrosine, which can help reduce symptoms of depression and boost motivation by improving levels of dopamine too.
Dark Chocolate
Another reason to eat a little chocolate - just make sure it's the dark variety. There are over 300 naturally-occurring chemicals in chocolate, and some of them can affect the human brain via the release of particular neurotransmitters which affect how we think and feel. For example, phenylethylamine is sometimes called “the love drug”, because it arouses feelings similar to those that occur when one is in love. Another chemical found in chocolate known as tryptophan causes the release of the feel good neurotransmitter serotonin. A recent study found that eating 40g (just an ounce and a half) of dark chocolate daily for two weeks reduced levels of stress hormones in highly stressed, anxious individuals. The researchers discovered that compounds in dark chocolate affected our beneficial gut bacteria which changed the metabolism of stress hormones reducing overall anxiety.
Berries
Berries are loaded with antioxidants including anthocyanidins, known to boost brain function and promote brain and nervous system health. Berries are also low in sugar and calories and packed with fibre to help balance blood sugar and energy levels.
Flaxseed & Chia Seeds
Both these little seeds provide omega-3 fatty acids, which have been known to be mood lifting and possibly help combat depression. Various studies have found that increasing the omega-3 fatty acids in your diet can aid in preventing low mood and depression. Being rich in protein and fibre too they are perfect for balancing blood sugar levels - dips in blood glucose can lead to low mood and irritability.
Optimising Mood with Foods
Serotonin isn’t found in foods, but tryptophan is. Foods high in protein, iron, riboflavin, and vitamin B-6 all tend to contain large amounts of this amino acid including many of the foods mentioned above. The best way to boost serotonin production is to include a little carbohydrate at the same time.
Carbs cause the body to release more insulin, which enhances absorption of tryptophan which can then be converted into serotonin - yogurt with a banana or oats for example is a perfect combination. Alternatively eat some chicken with sweet potato or rice.
Remember too that other nutrients are involved in boosting your mood including vitamin D, omega-3 fats, zinc and the amino acid, tyrosine. So include plenty of oily fish like mackerel, sardines, trout, salmon aiming for 2-3 portions each week. Vitamin D from food is limited as we get this mainly by exposure to sunlight. Foods like liver, eggs, oily fish, mushrooms contain a little so include these too.
Getting outdoors and exposing yourself to bright light is an effective natural way to boost levels. Exercise has also been shown to increase serotonin levels – another reason to include exercise daily.
