Top Foods and Supplements to Increase Your Mood
You’ve seen that commercial before when someone turns into an evil creature who is just not themselves when they are hungry and I’m sure you have heard the term
“Hangry” that bad tempered or irritability feeling you have when you are hungry.
Did you know that your gut makes about 90% of the serotonin in your body?
What you eat can affect your mood.
Not only can it make you angry and cranky but it can make feel sad, depressed and unmotivated as well as happy and energetic.
It all depends on what you eat and don’t eat that affects your mood.
Here are some simple tips on what to eat to help increase your mood.
-Fact: your digestive system makes more neurotransmitters (NT) and has greater NT receptor density than the brain.
-Brain health as well as gut health is important.
Foods high in Omega 3s- sardines, mackerel, herring, salmon and walnuts
-Omega 3s can increase the production of serotonin and dopamine, the feel good hormones, and can keep your brain healthy.
Eat healthy fats- coconut oils, avocado
-Hormones like Serotonin and GABA (used to help keep brain healthy and working properly) require essential fatty acids to be produced.
Foods Rich in Folate- Broccoli, spinach, chickpeas, cabbage, and wheat germ
-People with lower levels of folate have been shown to be more likely to suffer from depression.
Foods Rich in Selenium
-Beans and legumes
-Lean meat (lean pork and beef, skinless chicken and turkey)
-Low-fat dairy products
-Nuts and seeds (particularly brazil nuts)
-Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)
-Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)
-A correlation between poor levels of selenium and poor mood have been shown in some people.
Foods high in Tryptophan
-Protein rich foods such as meat, fish, beans and eggs
-Serotonin is made in the body and brain from an amino acid named tryptophan.
-Cocoa and chocolate have the reputation of making people euphoric and happy.
-There is a wide array of chemicals in cocoa that cause euphoria, including phenyethlamine (PEA), serotonin, tyramine and anandamide. One of the most well-known is PEA which helps the body release its own opium-like compounds, called the endorphins, and also boosts levels of the neurotransmitter dopamine.
-Endorphins and dopamine gives one a sense of well-being and can act as an anti-depressant.
Ashwagandha is used for arthritis, anxiety, trouble sleeping (insomnia), menstrual cramps. Ashwagandha is also used as an “adaptogen” to help the body cope with daily stress, and as a general tonic. Some people also use ashwagandha for improving thinking ability, decreasing pain and swelling (inflammation), and preventing the effects of aging. It is also used for fertility problems in men and women and also to increase sexual desire.
Valerian: an herbal remedy created from dried roots, often taken as a sleep aid and sometimes used for anxiety.
Lavender: aromatherapy, essential oils, and teas use lavender to enhance relaxation and possibly help relieve anxiety and depression.
Omega-3 fatty acids: found in cold-water fish and certain vegetable oils, and available as a supplement, omega-3 fatty acids are sometimes used to help depression and other psychological problems. The recommended dose of 2,000 to 4,000 milligrams or more when taken for mood problems.
B vitamins: essential for cell metabolism and central nervous system maintenance. I recommend a good B-complex or multivitamin to ensure plenty of B vitamins, which can help stabilize nerve cell membranes.
Vitamin D: studies reported benefits from vitamin D in treating seasonal affective disorder, a form of depression that occurs during the winter months.
St. John’s Wort-Around for centuries, St. John’s wort is commonly used today for sleep disorders, anxiety, and mild to moderate depression.
*St. John’s wort does have the potential for serious interactions with a wide variety of prescription drugs, including birth control pills, antidepressants, HIV medications, and blood thinners. It can also interact with other herbs or supplements.
One thing that I am extremely adamant about is that you buy high quality pharmaceutical grade vitamins and supplements.
Vitamins and supplements that you find in any store are not held to the same standards as when you get them from a health care practitioner or a supplement company that only sells to health care practitioners.
As careful as you are about putting the proper foods into your body you should be as careful about putting high quality supplements and vitamins into your body.
To be sure you are getting the best quality, look for companies that only sell to health care practitioners.
Buy your high quality supplements HERE