Adrenalin, cortisol, dopamine, serotonin and so on. Seems like the prescription written by a Doctor with ineligible handwriting. Only in this case we hardly understand these hormones which effect mood swings. When these hormones live in peace and harmony, balance is all pervasive. When the opposite, life turns upside down.
As it turns out, what you eat can have a massive impact on your mood. Making a few simple changes to your diet can make a difference for your mental health. Discover the stunning power of mood-boosting foods and nutrients.
Can You Boost Your Mood Naturally?
The truth is, we’ve all felt sad or even “down in the dumps.” And sometimes, no matter how hard you try, it’s hard to turn that frown upside down.
If you ever feel down, or lonely, you’re hardly alone. We live in a world where depression is at an all-time high. Worldwide, depression affects 322 million people.
As a result, some doctors now prescribe antidepressants like they were candy.
As humans, we’re made to experience a rainbow of emotions. And sometimes feeling sad is an important part of life. But most of us would like a little more (or a lot more!) levity.
Can you boost your mood naturally? Are there certain mood-boosting foods you should eat? And are there any foods you should avoid if you want to feel your best?
According to science, the answer is sure to put a smile on your face.
8 Nutrients and 16 Foods to Boost Your Mood — What to Eat to Increase Happiness
Research has found eight nutrients, in particular, that make a significant contribution to supporting healthy brain function — and to fighting depression and mood disorders.
Some of the studies focus on supplements because they’re easier to study than food. But these nutrients are all found in foods, too!
So let’s take a look at these eight nutrients. And then, we’ll review 16 mood-boosting foods that are rich in them
1) Vitamin C
Vitamin C is essential to your body’s ability to make neurotransmitters, including dopamine, noradrenaline, and serotonin. These neurotransmitters provide mood stability and the prevention of depression.
Oranges, lemons, strawberries, bell peppers, and broccoli are all high in vitamin C.
2) Vitamin B6
And your body needs it to make mood-boosting neurotransmitters, including serotonin, norepinephrine, and melatonin. Studies have found that B6 deficiency can lead to depression.
Good sources of vitamin B6 include carrots, spinach, sweet potatoes, green peas, lentils and other legumes, and bananas.
3) Omega-3 Fats
Your brain is 60% fat And it needs healthy fats to function well.
Omega-3 fatty acids, in particular, have a huge impact on the maintenance of healthy brain function in people of all ages.
Top plant-based food sources of omega-3 fatty acids include chia seeds, flax seeds.
Zinc replenishment has been found to be therapeutic in treating mood disorders.
Foods that are high in zinc include legumes (especially when sprouted), seeds, nuts, and whole grains.
Why is that a problem? Because your body needs magnesium to facilitate the hormone balance, enzyme activity, and neurotransmitter function that regulate your mood and overall health.
Magnesium-rich foods include legumes, tofu, whole grains, and leafy greens.
Folate fulfils many important functions in your body. For example, it helps your body create new cells and supports the formation of DNA. And folate also contributes to serotonin regulation..
Foods such as avocado, oranges, spinach, and asparagus are high in folate.
You may not hear much about selenium, but it’s an important mineral for brain health.
Top food sources of selenium include Brazil nuts, wild yellowfin tuna, mushrooms, and lentils.
8) Vitamin D
Vitamin D is known as the “sunshine vitamin.” Why? Because the only way to get it naturally is by exposing your body to sunshine.
The best source of vitamin D is the kind your body makes in response to a healthy dose of sunshine.
16 Mood-Boosting Foods to Help You Feel Your Best
6) Green Tea
7) Brazil Nuts
9) Dark Leafy Greens
16) Coffee (in-moderations)
Apart from the above-mentioned guidelines, one must practice healthy lifestyle habits so as to be healthy not just physically, but psychologically too! The below are the healthy tips to lead a balanced lifestyle
- Try to get up before the sunrise to be active throughout the day
- Try to take sun bathing at least 4-5 days/week, this reduces the anxiety and gives you a positive energy on a longer run
- Try practicing Meditation, Music therapy, sound healing, pranayama and yoga these all yogic rituals help in reducing the stress levels and helps in improving the mental health.
How the day will unfold is not in our hand, how will we react is in your hand. I leave you with your choices, hoping that necessary changes will bring long lasting peace and calmness of mind under duress.