Mood-Boosting Foods and The Gut Brain Connection
Sun&Swan’s founder, the beautiful pop art sportswear brand, and I co-hosted a community walk with a group of friends from Geneva, engaging in candid discussions about how everyone is feeling these days and how we cope when our spirits are low. The topic of healthy lifestyles naturally arose, prompting us to share our unique strategies for maintaining well-being and prioritizing self-care. Reflecting on our conversation, I realized that we often neglect such discussions, struggling to navigate our down moods without a clear path forward, despite each of us having our own methods for coping.
If this resonates with you, take a moment to reconnect with yourself. Ask if this feeling is temporary or if it's been lingering. Identify what might have triggered this downturn in your mood. Is it something within your control? If not, consider seeking guidance through coaching or self-reflection to manage your reactions and perceptions of external triggers. If the trigger is internal, embark on a journey to uncover its root cause, which should help in improving your mood and temperament.
If this mood seems to be temporary, remind yourself of its impermanence. Perhaps it's linked to factors like poor sleep, a challenging work week, indigestion. By creating a timeframe of these feelings, you can reassure yourself that they are temporary and allow you to consciously switch your mood.
However, the key lies in going deeper, by exploring the intricate connection between mind and body. Determine whether your emotional well-being is influencing your physical health in this situation or vice versa. This introspection will facilitate pinpointing the source of your mood and guide you toward resolution. Some of us have not
The Gut-Brain connection
I think most of us have heard about the importance of the gut-brain connection but I don’t believe we think about it enough. Especially when we are feeling down, depressed or anxious. The unique relationship between our gut and our brain is a fascinating area of study in modern science. Surprisingly, approximately 80 percent of our body's serotonin receptors, a neurotransmitter crucial for regulating mood, is produced in our gastrointestinal tract. Serotonin, our happy hormone, is foundational in the gut-brain connection in influencing our mental well-being. The communication network between the gut and the brain, often referred to as the "gut-brain axis," involves complex interactions between the central nervous system and the enteric nervous system, which controls the digestive system.
The gut brain axis is a bidirectional communication system, meaning the gut feeds the brain but the brain also influences the gut. This relationship plays a significant role in regulating various aspects of our health, including mood, cognition, and even behavior. Understanding and nurturing this connection through diet and lifestyle choices can have profound effects on our overall mental and emotional equilibrium. You may notice that when you are stressed you don’t digest things well or when you are anxious you feel it in your stomach, this actually has an impact on your microbiota because gut bacteria can sense stress and create more bad bugs in your stomach when you experience prolonged stress. In my case, I know when I go through stressful periods my stomach’s reactions become almost IBS-like (bloated, with constant indigestion) because the stress in my brain is creating an inflammatory response in my stomach.
We can influence our digestion by managing our stress, our mood and our mindset. If we have a mindfulness practise it will be helpful to release your whole body of anxiety. This knowledge that we can control our health with something as simple as a daily mindfulness practise is something that should give us courage to act in ways that would prioritize our overall wellbeing by starting with small changes in our routine to make us feel good. My recommendation is always to start with mindfulness and the food you eat.
Food can be healing especially when its filled with active compounds that help support your microbiome and your organs. I find that this aspect is one that’s often overlooked as the impact of food on our mood. Yes, what we eat can significantly influence how we feel! And incorporating certain foods into our diet while managing stress, can provide a natural boost to our mood and overall well-being. Sharing my top foods for mood boosting below:
Mood Boosting Foods
Dark Chocolate: Who doesn't love a good excuse to indulge in some chocolate? Dark chocolate, in particular, is rich in antioxidants and compounds like flavonoids, which have been shown to improve mood by increasing the production of serotonin, the brain's feel-good chemical. Just a square or two of dark chocolate can provide a satisfying pick-me-up on a gloomy day.
Berries: Berries such as strawberries, blueberries, and raspberries are not only delicious but also packed with vitamins and antioxidants. These tiny fruits are known to reduce inflammation in the body and promote brain health. Additionally, they contain high levels of vitamin C, which has been linked to lower levels of depression. Whether enjoyed fresh or blended into a smoothie, adding berries to your diet can contribute to a brighter mood.
Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are essential for brain health. Omega-3s play a crucial role in neurotransmitter function and have been associated with a lower risk of depression and anxiety. Incorporating fatty fish into your meals a few times a week can provide a significant mood boost and support overall mental well-being.
Leafy Greens: Leafy greens such as spinach, kale, and Swiss chard are nutritional powerhouses packed with vitamins, minerals, and fiber. They are also rich in folate, a B vitamin that plays a key role in mood regulation. Studies have shown that low levels of folate are linked to higher rates of depression, making leafy greens an important addition to any mood-boosting diet.
Nuts and Seeds: Almonds, walnuts, pumpkin seeds, and flaxseeds are all excellent sources of mood-boosting nutrients. These nuts and seeds are high in magnesium, which helps regulate mood and reduce stress. They also contain healthy fats and protein, which can provide a steady source of energy throughout the day. Snacking on a handful of nuts or sprinkling seeds onto salads or yogurt can help keep your mood stable and your energy levels up.
Greek Yogurt: Greek yogurt is not only delicious but also a great source of protein and probiotics. Probiotics, often referred to as "good" bacteria, play a crucial role in gut health, which is closely linked to mood and mental health. Research has shown that consuming probiotic-rich foods like Greek yogurt can help reduce symptoms of depression and anxiety.
Bananas: Bananas are not only convenient and portable but also packed with nutrients that can help boost your mood. They are an excellent source of vitamin B6, which plays a vital role in the production of serotonin. Additionally, bananas contain tryptophan, an amino acid that the body converts into serotonin, promoting feelings of relaxation and happiness.
While these foods are mood-boosting they are also some of the healthiest foods to have in your diet so if you generally have these foods in your lifestyle it can only have further positive impact on your health. However, if you do eat these and are not feeling good and your mood has been suffering for weeks but you have normal stress levels then you should try to incorporate a probiotic and prebiotic supplement to your meal as it can often be that your good and bad bacteria are out of balance which is being reflected on your mood and overall health. Otherwise, it could also be vitamin and mineral deficiencies. Send me a message if you need a specific recommendation for your current situation whether its for mindfulness, supplementation or coaching here.
Powerhouse Mood-Boosting Spices
Spices not only add flavor and depth to our meals but can also provide an amazing anti-inflammatory and mood-boosting effect. Incorporating certain spices into your cooking can enhance your overall sense of well-being. Here are some mood-boosting spices that can add a pinch of happiness to your day:
Turmeric: This bright yellow spice is well-known for its anti-inflammatory properties and has been linked to a variety of health benefits, including improved mood. Curcumin, the active compound in turmeric, has been shown to increase levels of serotonin and dopamine in the brain, promoting feelings of happiness and reducing symptoms of depression.
Saffron: Often referred to as the world's most expensive spice, saffron not only adds a rich flavor and vibrant color to dishes but also possesses mood-enhancing properties. Studies have shown that saffron may help alleviate symptoms of depression and anxiety, possibly due to its ability to increase levels of serotonin and other neurotransmitters in the brain.
Cinnamon: Beyond its warm and comforting aroma, cinnamon is packed with antioxidants and has been linked to improved mood and cognitive function. Research suggests that cinnamon may help regulate blood sugar levels, which can in turn stabilize mood and energy levels throughout the day.
Ginger: Known for its spicy and invigorating flavor, ginger is not only a popular culinary ingredient but also a natural mood enhancer. Ginger contains compounds like gingerol, which have been shown to have anti-inflammatory and antioxidant properties. Additionally, ginger may help alleviate symptoms of anxiety and depression by modulating neurotransmitter activity in the brain.
Cardamom: This fragrant spice is widely used in both sweet and savory dishes and is revered for its aromatic and mood-boosting qualities. Cardamom contains essential oils that have been linked to improved mood and reduced stress levels. Incorporating cardamom into your cooking or enjoying it in a warm cup of chai tea can help uplift your spirits on a dreary day.
Next time you are feeling a bit down try incorporating some of these in your next meal and notice the mood-boosting impact of the food around us. By choosing nutrient-rich foods and spices like the ones listed above, you can nourish both your body and your mind. Remember the choice is in our hands to create the health we want- let’s feel empowered by that rather than fearful and be intentional about what we consume and how we consume it.
