How to Choose the Right Food to Help Your Mood

What if you could tune in and listen to your body?

It’s natural to eat all the wrong foods when you’re feeling stressed or upset. Most people reach for junk food or alcohol to stuff down feelings. In actual fact your body is hardwired to send you messages to eat nutrients. These messages are sent via mood swings or heightened feelings.

For many people it’s where perceptions get muddled or erratic behaviour appears. The lack of nutrients in our bodies can create fatigue and loss of concentration. Usually this is the cause of miscommunication or misunderstanding. And we’re all guilty of these traits when our sugar levels become low.

Let’s discover what foods to eat to get you back on track. Here’s how to decode your body’s signals and discover the nutrients your body and brain really need:

INABILITY TO FOCUS

If you have trouble focusing for long periods of time, your brain may have difficulties regulating due to a lack of protein.

Protein: builds muscle. It is digested slowly so it can provide your body with sustained levels of glucose over a long period of time. Protein creates neurotransmitters such as serotonin, dopamine and GABA (gamma-aminobutyric acid), which are mood and brain function regulators. These proteins make up amino acids

Protein sources: Organic or grass fed animals, free-range poultry, wild fish, organic eggs, rice, legumes (including lentils or chickpeas, quinoa, buckwheat), peas, tempeh, hemp, chia seeds, nuts and nut butter.

IRRITABLE OR IMPATIENT

Our brain cells require a steady stream of glucose to run efficiently. If you feel irritable or impatient it’s likely your glucose levels (blood sugar) is quite low.

When your blood sugar gets low you are less likely to be happy. Most people reach for a sugary treat like a Mars Bar or Ginger Beer. Sugary snacks are only a quick fix, because your glucose levels spike and then drop rapidly, making you feel even more tired and irritable.

Complex carbohydrates can solve the problem. These are natural fruits and vegetables that bring oxygen to your brain cells, and stablise your glucose levels over longer periods of time.

Complex carbohydrates sources: potatoes, yams, carrots, beets, and winter squash. Eating them on their own, without protein, can boost serotonin.

FEELING OVERWHELMED OR STRESSED OUT

The neurotransmitter that allows your brain to switch off when you’re about to go to sleep, is GABA.

Magnesium: is a key ingredient that helps construct GABA. If you don’t have enough magnesium in your diet to build GABA neurotransmitters, your brain can go into overdrive where you feel overwhelmed and unable to sleep.

Soda drinks, caffeinated beverages, refined sugar and alcohol are all inhibitors of magnesium absorption. Lack of magnesium in your body means you are more prone to stress and your body can’t relax or regenerate.

Magnesium sources: almonds, spinach, cashews, shredded wheat cereal, black beans, edamame, nut butter, avocado, sunflower seeds, squash, pumpkin seeds, black-eye peas, tempeh and Brazil nuts.

LACK OF MOTIVATION OR IDEAS

Our brains are largely made up of fat — approximately 60% by weight. Fats are essential to brain function like omega-3 fatty acids. Deficiency of fatty acids can cause fatigue, poor memory, mood swings, depression, poor circulation, and an intense menstrual cycle.

Omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) improves memory, accuracy, reaction time, mood and general well-being. Healthy fat sources can recharge your brain capacity and promote brain cell formation.

Omega-3 Fatty Acid sources: are found in plant sources such as vegetable oil, green vegetables, avocado, seeds, nuts (walnuts, almonds), olives, coconut oil, and fatty fish like salmon.

CHRONIC FATIGUE

Iron deficiency is one of the most common nutrient deficiencies in the world, with symptoms including constant fatigue, pale skin, weakness and inability to maintain body temperature.

Iron: is found in two ways. There is the animal based Heme iron and Non Heme iron which is plant based.

Heme iron is easier for our bodies to absorb. Although many plant based iron sources such as dried beans and dark green leafy vegetables are a better source of iron a per calorie basis than meat. When you combine it with Vitamin C the absorption rate is five times better.

Heme iron sources: Organic beef, lamb, liver, beef, clam, muscles, and fresh oysters.

Non Heme iron sources: Molasses, raisins, spinach, apricots, peanut butter, walnuts, cashews, almonds, green beans, lentils, soybeans, tofu, tempeh, lima beans, quinoa, fortified cereals, brown rice, oatmeal, pumpkin, squash, pine, pistachio, sunflower, cashews, un-hulled sesame.

The next time you reach for a quick snack remember that your body is really asking for essential vitamins and nutrients. When you eat substantial foods you will feel full for longer periods of time. This means you’re eating well and you’re likely to actually lose weight without trying.

When you feel irritable, stressed or overtired at work, swap your sugary snacks for nutrient filled foods that will keep you thriving. It will also make you look more healthy and will help your skin to glow. A healthy body means a healthy mind.

words by Caria Watt 2017
photo courtesy of Ryan McGuir 2017

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Caria Watt is a TV host and writer. She lives in Sydney with her over friendly cavalier dog named Tristan. In her spare time you’ll find her burning toast whilst simultaneously learning code to feed her entrepreneurial addiction. She’s on Twitter @wattisnow, is a weekly columnist for The Good Men Project and The eWord Magazine.

Originally published at theeword.com.au on February 2, 2017.