Diet and food can have a major impact on mood. A well balanced diet can be key for the healthy function of the body and improving mental status. Furthermore, certain foods appear to have mood-altering chemicals that have definite effects on the brain. Simple adjustments to a diet can result in a healthier lifestyle, which could elevate mood, improve self-esteem and increase focus.
Food and Mood Project
A survey done by the Food and Mood Project, and backed by the mental health charity Mind, found that out of 200 people, 88 percent reported changing their diet significantly improved their mental health. Cutting down on food stressors and increasing the amount of food supports consumed, seemed to have a beneficial effect on the participants' moods. Food stressors included sugar, caffeine, alcohol, chocolate, wheat-containing foods, additives, dairy, and saturated fats. Supporter foods included water, vegetables, fruit, oil rich fish, nuts, sees, whole grain fiber, protein and organic foods.
Healthy Diet
A healthy well balanced diet contains a wide variety of fruits, vegetables, low-fat proteins, whole grains, and healthy fats. If consumed in a sufficient quantity, these nutrients can meet the body's daily requirements for energy, vitamins, minerals, antioxidants, and phytonutrients. Establishing an exercise regime and maintaining a healthy diet that limits the intake of unhealthy fats, refined carbohydrates, and alcohol can make a person physically healthier and maintain healthy levels of endorphins.
Blood Glucose Levels
Eating a balanced breakfast and eating regularly throughout the day is important for maintain glucose levels. Missing meals can cause a drop in blood sugar levels, which can lead to crankiness and lethargy. Refined carbohydrates like white sugars and white flours, sugary drinks, and caffeine can also cause blood sugar levels to fluctuate. Initially these foods will cause blood glucose levels to spike. The body then compensates by pulling the blood sugar down causing the inevitable crash. Regular meals and whole grain, high fiber, carbohydrates paired with low-fat protein can help keep blood sugar levels stable.
Mood Elevating Nutrients
Foods rich in the amino acid tryptophan can increase serotonin levels in the brain. Found in bananas, avocados, walnuts, and dried apricots, tryptophan can contribute to feelings of relaxation. Properly partnering proteins and carbohydrates also increases the availability of serotonin in the brain. Foods rich in Omega-3 fatty acids, like flax seeds and salmon, also appear to elevate mood, and reduce anxiety and depression. Foods high in magnesium, folate, B vitamins, as well as chocolate, and low glycemic foods, may also be associated with elevated moods.
Comfort Foods
Occasionally, when people are stressed they will eat comfort foods that are not necessarily healthy because they taste good and provide an immediate distraction. While this is okay on occasion, it should not be done on a regular basis. It is possible to make healthy comfort food. For example, making macaroni and cheese with non-fat cheese and whole grain pasta can be a healthier alternative to traditional mac and cheese. However, sometimes people will feel worse after eating comfort foods because they feel guilty about enjoying them.
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