What does your mood have to do with food? Many top psychologists and dietitians have explained the deep correlation (that you did not probably know about) between the two. It has been established that what you eat has a strong bearing on how you feel. Thus, improving your diet goes a long way in not only bolstering your physical health but your mental health as well. In fact, a landmark study conducted in 2017 showed that people suffering from depression witnessed major improvements after improving their diet, especially adding Mediterranean-style diets rich in fruits, vegetables and whole grains.

Foods that boost mood

1. Fruits and vegetables that reduce inflammation: An apple a day keeps the doctor away and maybe the psychiatrist, too. Consuming a wide variety of fruits and leafy green vegetables have been linked to higher levels of happiness.
2. Omega-3 fatty acids for brain health: This is the good stuff, found in foods like fish and nut oils. Low omega-3 fatty acids have been correlated to depression and impulsivity. Getting plenty of omega-3s in your diet keeps your energy levels high, and that’s a good thing!
3. Fiber to avoid sugar spikes: Eating plant-based foods like beans or nutrient-dense carbs like whole grains that are rich in fiber helps your body absorb glucose more slowly. That helps you avoid sugar spikes and makes you feel good overall.
4. Fermented food to aid your gut: Food like yogurt, kimchi and kombucha are known to be mood-lifters by improving gut health and influencing brain chemistry. The gut and brain are closely interlinked and a healthy gut has a positive impact on how you feel throughout the day.
5. Chocolate as a serotonin boost: As a special treat, chocolate may have properties that improve mood and even reduce tension. But remember, the key is to choose real chocolate (dark is the best) and consume it in moderation.

Other strategies to lift your mood

1. Embrace the colours of nature: Include a variety of bright red, green, orange, yellow, and purple fruits and vegetables in your meals. They are full of vitamins, minerals and antioxidants that will perk up your mood.
2. Snack right: Nuts, seeds and dark chocolate are great options with a mix of healthy fats, protein and antioxidants. These can help you manage hunger, improve your mood and support your brain function.
3. Limit the intake of processed foods and sugary drinks: These offer little nutritional value and can lead to mood swings and energy crashes. Instead, focus on whole, unprocessed foods that can provide the nutrients your body and mind need.
4. Reduce your caffeine and alcohol intake: While both caffeine or alcohol can be enjoyable when consumed in moderation, too much can negatively affect your mood and sleep. Be mindful of your caffeine intake, especially in the afternoon and evening. It can disrupt your usual sleep cycle.
5. Staying hydrated is important: Drinking enough water each day (at least 2-3 litres) is important for your overall health. Staying hydrated helps your brain work properly. It can improve your mood and energy levels. If it’s hard for you to drink plain water, consider adding a splash of some home-made fresh fruit juice for some extra flavour. 

In conclusion, let’s embrace the power of healthy, nutrient-rich food and enjoy a holistic well-being!