Did you know that most of your serotonin is in your gut?
Up to 95% of your body’s serotonin, that amazing mood molecule that keeps your body happy! So it’s no wonder that diet, medications, and antibiotics can cause havoc on one’s moods.
Researchers have discovered the diversity of healthy gut bacteria in our microbiome often fluctuates, due to the changes based on what we consume/or lack of.
So the choices we make in what we decide to eat can have a dramatic effect on the gut.
So what can we eat to improve our mood…
Enjoy Caffeine in Moderation
Although caffeine has been found to trigger the release of brain chemicals such as dopamine, which is important to food and mood, it can also have adverse effects.
Caffeine affects everyone differently, so if coffee makes you jittery, sad, irritable, and sad then start drinking it in moderation. This can be a sure sign that your body doesn’t agree with caffeine.
Enrich Your Diet with Foods High in Vitamin D
Research has shown that vitamin D might play an important role in regulating mood and keeping depression away.
Scientists have found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.
What should you eat? Egg yolks, mushrooms, wild-caught salmon.
Load Up on Green Vegetables
Green vegetables contain the B vitamin folate. Low folate levels have consistently been associated with depression in many studies. Folate deficiency may impair the metabolism of serotonin and dopamine.
What should you eat? Broccoli, avocado, collard greens, beans.
Opt for a Regular Nutritious Breakfast
Munching down on a hearty breakfast regularly is associated with less depressive symptoms, according to researchers.
While the association doesn’t prove that the depressive symptoms were caused by skipping breakfast, it suggests a possible role that breakfast on mood can certainly regulate moods.
What to eat? High in fiber, including nuts (ground if digestive issues are present), organic oats, fruits, and dairy-free yogurts. Eliminate sugar.
Eat Omega 3 Fatty Acids
Evidence indicates that omega-3 fatty acids may have a role in brain functioning, with deficiencies in omega-3 fatty acids linked to mental health problems.
One study showed that people who eat more fish were less likely to have depression.
What to eat? Walnuts, wild-caught salmon, flaxseeds, chia seeds.
Grumpy moods can certainly take their toll on our everyday lives, which can impact decisions that we make. It’s really important to always consider why we feel the way we feel, and whether we can do anything to support it.
So, keep that chin up and if in doubt of whether you feel the way you do because your gut isn’t ‘healthy’ then take a day off from making important decisions. Give yourself a break and enjoy some downtime.