Food and mood connection

Certain foods, along with physical activity, can boost brain chemicals that may help improve your mood and overall outlook. Being active is one of the best strategies for boosting your physical and mental health. It not only lifts your mood, but can also give you more energy and motivate you to make healthier food choices. When it comes to food, researchers have studied how certain nutrients and food components can affect your moods. While the effects will vary greatly from person to person, there are some general guidelines:

• Try to eat a mix of foods and nutrients at each meal. Protein and carbohydrates affect brain chemicals in different ways. For example, when only protein foods are consumed, you may feel alert but not fully satisfied. When you eat a meal of mainly carbohydrates, you may experience feelings of relaxation and contentment, but this generally won’t last very long. Eating a mix of foods and nutrients may help you experience fewer mood swings and maintain your energy level throughout the day.
• Choose your carbohydrates wisely. Avoid the highs and lows of mood and energy associated with fluctuating blood sugar levels by choosing foods that are digested slowly. Carbohydrate foods with fiber, such as whole grains, legumes, fruits and vegetables, release their energy slowly and keep you feeling good for longer.
• Examine how caffeine affects you. While it may help increase mental alertness and concentration, too much caffeine (this will be a different amount for each person) may also affect your level of anxiety, cravings, sleeping habits, mood swings, and nervousness.

Some nutrients, including vitamin B12 and vitamin D, may help to prevent and treat mood disorders and depression. Research also supports a link between omega-3 fats and reducing depression. If you’re feeling more than just the “blues” despite your best efforts to eat the right foods and get regular exercise, you may be experiencing depression, a condition that requires medical attention.