Having issues with your mood may not only affect you. It also affects the people around you. You may not know it but it can also have some adverse impacts on how you work. Being irritable without knowing why and feeling down without any reason are signs that you have some issues with your mood. An emotional roller coaster that involves juggling from one kind of feeling to another should alarm you to get some medical advice. For sure, it is not easy to be angry and then sad, or happy and then feel dejected. These emotional roller coasters can cause too much toll on your body and mind.
But opposed to some beliefs, being moody is not depression. Change of mood may be a sign of depression but depression includes many other clinical signs. To boost your mood, consider taking these proven mood-boosting foods:
Fatty Fish
Fatty fish contains omega 3 fatty acids. They are essential fats that you try to obtain because of their many health benefits. Tuna, salmon, mackerel, and sardines are all packed with omega 3 fatty acids which are excellent for lowering levels of depression. In studies, it showed that omega 3 can improve the fluidity of the cell membrane of the brain. It helps in the transmission of signals making one more alert. Given these benefits of omega 3 fatty acids, you should include fatty fish in your meals regularly.
Dark Chocolate
Among dark chocolates’ mood-boosting contents are sugar, caffeine, theobromine, and N-acylethanolamine. Sugar can readily improve mood as it can be easily absorbed and transformed into energy. As for caffeine, it can increase alertness. Theobromine and N-acylethanolamine are substances that are proven in studies to improve mood.
Dark chocolates are also packed with flavonoids that are known to reduce inflammation and improve blood flow to the brain which is essential to brain health. Besides that, dark chocolates have pleasurable taste, texture, and smell that can undoubtedly improve one’s mood.
Fermented Food
Fermented food supports the creation of probiotics which are important for the growth of friendly bacteria in the gut. With the increase of these bacteria, the production of serotonin, the hormone for the feeling of happiness and well-being, is increased. This means that yogurt, kimchi, kombucha, and sauerkraut can help relieve depression.
It has also been suggested that a healthy gut can determine overall well-being and that includes brain health.
Bananas
One ready food to eat when you feel like you will be having a bad mood is bananas. They are perfect for snacks or desserts. These tropical fruits are rich sources of vitamin B6 which help in the synthesis of dopamine and serotonin. These two neurotransmitters are known to improve mood.
And do you know that it is good to eat a banana while it is not that ripe yet? When a banana has still some greens on its skin, you can have a dose of prebiotics, which provide food for the friendly bacteria in your gut.
Oats
Start your day right with a breakfast of oats. It can be your springboard for a one happy day. Oats have lots of fibers which can decrease the rate of digestion of carbs. This means that there is a gradual supply of sugar. Energy will be available all the time.
Berries
You will never have to choose which type of berry to take when you feel like you need a booster for your mood. You can choose from cranberry, blueberry, blackberry, strawberry, or boysenberry and they are all rich in antioxidants. Antioxidants are helpful in managing inflammation and can lower depression and other mental disorders.
Coffee
Caffeine is the active ingredient in coffee that can help boost your mood. It can inhibit adenosine from attaching itself to brain cells. Adenosine promotes tiredness and fatigue. So if you drink coffee, you will be mentally alert and attentive.
Beans and Lentils
Besides being packed with fibers and proteins, beans and lentils are also rich in vitamin B. The B vitamins help in the synthesis of feel-good neurotransmitters such as dopamine, norepinephrine, and gamma-aminobutyric acid (GABA), and serotonin.
Nuts and Seeds
Aside from being rich sources of protein, fibers, and fats, nuts and seeds also contain tryptophan. Tryptophan is an amino acid that is responsible for the production of serotonin. So get a snack of walnuts, almonds, cashews, and peanuts, and some pumpkin seeds and sunflowers seeds. They can decrease your risk of depression.
Indeed, doing something to improve our mood is not just a favor that we are doing for ourselves but the people around us. It is may not be very easy but at least one of these foods can help you out. Start with a breakfast of oat and end with a midnight snack of dark chocolate. You can have the whole day to take in the others. For sure, you will have a great day the next day.