Food and Your Mood: 9 Foods That Can Enhance Your Mood

Your food doesn't just impact your waistline, it can also affect your mood. Consider that everything you eat is broken down and absorbed by your body. Of course, it can certainly have an effect on your mood. The food you eat impacts how you feel.

For example, consider how eating a piece of chocolate impacts your mood differently than consuming a plain baked potato.

See how what you put into your body matters to your body and your mind:

1. Fermented foods.

Fermented foods are great for the health of the good bacteria in your gut. There is evidence that these bacteria play an important part in mental and physical health.

Some examples of fermented foods include sauerkraut, yogurt, tempeh, and kombucha.

● If none of those foods appeal to you, there are over the counter probiotic supplements that are likely to provide the same benefit.

2. Salmon.

Not just salmon, but other cold-water fatty fish including mackerel, herring, sardines, and tuna are high in omega-3 fatty acids which have been shown in some studies to boost health.

3. Chocolate.

It only takes one bite of chocolate to know that it makes you feel better than you did right before eating it.

Dark chocolate with a high percentage of cocoa (70% or higher) is actually quite healthy when eaten in moderation and can give your mood a great boost.

● Chocolate reduces cortisol, too, which is a primary indicator of stress.

4. Leafy green vegetables.

Those green leafy vegetables are high in magnesium, which has been shown to reduce anxiety. As a general rule, the darker greens like spinach are healthier than lighter greens like lettuce. Try a mixture of greens to get the greatest benefit.

5. Nuts.

Nuts are loaded with healthy fats, proteins, and even some fiber.

The most important nutrient found in nuts regarding mood is tryptophan which is used to produce the neurotransmitter serotonin. Serotonin is one of the positive-mood brain chemicals.

6. Fruit.

Bananas in particular have been shown to boost mood, but all fruits are worth trying out as a mood enhancer.

Fruits are full of vitamins, minerals, fiber, and can give your blood sugar a boost.

7. Coffee.

Caffeine in moderation can certainly boost your mood, but there’s a lot more to coffee than just caffeine.

Coffee is loaded with a variety of naturally occurring chemicals that are quite healthy and good for your mood.

You can even skip the caffeine and consume decaf and get a similar mood-boosting effect.

8. Green Tea.

Like coffee, green tea can be a healthy beverage that also boosts your mood. One of the chemicals found in green tea that induces calmness is EGCG, or epigallocatechin gallate.

The small amount of caffeine found in green tea is also good for your mood.

9. Oysters.

Many people are low in zinc and oysters are loaded with zinc. There are a couple of studies that show eating oysters regularly reduces anxiety and depression. Oysters are also a source of omega-3 fatty acids and many vitamins.

If your mood is sourer than you’d like, changing your diet might have a positive impact.

The foods you eat do have an effect on your mood, focus, and emotional health. Be sure to eat at least one food each day that is likely to have a positive impact on your mood.

Track how your mood is influenced by the foods you eat. It won’t take long before you know which foods to eat and which to avoid.

The Surprising Truth about Coffee and Brain Health

Would you rather give up your phone for a month rather than skip your morning cup of coffee? Almost half of Americans agree with you, according to one social media poll.

Still, with more than 400 million cups of java consumed each day nationwide, you may wonder about the impact on your health. A recent study confirms that the beverage you love probably poses little risk, unless you consume more than 6 cups a day.

That seems to be the point at which coffee may shrink brain volume and increase the risk for stroke and dementia by 53%. The research was conducted by the University of South Australia and is the largest of its kind to date.

As long as you consume coffee in moderation, you can probably enjoy the flavor, along with its many impressive health benefits. Learn more about how to make your coffee habit work for you.

How to Drink Coffee in Moderation

The average American drinks about 3 cups of coffee a day, well under the FDA recommendation of 4 servings or less.

If you need to cut back, try these tips:

1. Taper down.

Caffeine headaches are real. If you stop abruptly, your blood vessels may suddenly enlarge and put uncomfortable pressure on the nerves surrounding your brain. Slow down gradually instead.

2. Shrink your cups.

How big is your mug? The industry standard is 6 ounces, so you may be drinking more than you realize.

3. Start later.

Do you need coffee to wake up in the morning? Consider a glass of water instead. You’ll feel more alert when you’re rehydrated, and you can sit down with your coffee when you get to work.

4. Change brands.

Espresso tastes more intense, but it has less caffeine than regular coffee. That’s because it’s made with arabica beans rather than robusta.

You may also want to try decaf or mix regular and decaffeinated coffee together.

5. Drink water.

Heavy coffee consumption may leave little room in your diet for the water your brain needs. Carry a refillable bottle around with you.

Other Tips for Brain Health

Your lifestyle has a major impact on how your brain functions. Some changes are natural with age, but you can slow down cognitive decline.

Try these techniques:

1. Limit alcohol.

Even moderate drinking may shrink your brain and change its structure. Schedule days off from alcohol and talk with your doctor if you need help.

2. Quit smoking.

Tobacco thins your cerebral cortex and interferes with circulation. Make a plan and pick a date to say goodbye to cigarettes. Call the CDC hotline 1-800-QUIT-NOW for more information and ideas.

3. Exercise regularly.

Your body and brain are closely connected. Stay fit with a balanced program of aerobic and resistance workouts.

4. Sleep well.

While you’re lying in bed, your brain is busy recovering from its daily work. Give it the rest it needs. Stick to a consistent early bedtime and keep your bedroom dark and quiet.

5. Manage stress.

Chronic tension causes inflammation and premature aging. Slow down the process by finding relaxation practices that match your needs.

Do relaxing stretching exercises or listen to instrumental music. Talk with a family member or friend when you feel blue.

6. Stay engaged.

Learning and socializing stimulate your brain. Make room in your calendar for parties, reading, and other fun activities.

Let’s be grateful that something as delicious as coffee can be part of a healthy lifestyle! Multiple studies have found that it sharpens your focus, boosts your mood, and may even lower your risk for certain cancers.

Keep your body and brain in top shape with moderate coffee consumption and other positive habits.

Learn more about your health online when you read the rest of our information here about: What is the Brain guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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