Feeling a little down in the dumps? Maggie Berghoff, a functional medicine nurse practitioner and author of Eat to Treat, is creating a supportive space specifically for you. She emphasizes that the foods and drinks you consume can have a significant impact on your mood and recommends being mindful of the food-mood connection by focusing on those that bring you joy. As a caution, Berghoff advises that while nutrients play a role in mental health, individuals experiencing feelings of depression or anxiety should seek medical attention from a licensed physician.
Berghoff identifies four main food and drink categories that can influence mood levels. She advocates for an optimistic mindset around food and notes that understanding how to nourish your body and mind with everyday foods can be truly transformative. Berghoff shares a list of foods that can improve mood, as well as those that may dampen it, based on scientific evidence.
Mood-boosting foods and drinks:
1. Foods rich in omega-3 fatty acids, such as salmon, nuts, and seeds. Omega-3s have anti-inflammatory properties and support mood-regulating neurotransmitters, helping to stabilize mood and improve stress response.
2. Dark chocolate, which contains magnesium and flavonoids to reduce stress and anxiety and increase blood flow to the brain, improving mood and cognitive function.
3. Matcha, a rich source of anti-inflammatory antioxidants that can moderate mood and provide a natural energy boost without the crash associated with coffee.
4. Fermented foods, such as kimchi, sauerkraut, and kombucha, which contribute to a healthy gut and support the production of serotonin, a mood stabilizer.
Foods and drinks that can dampen mood:
1. Sugary foods, which can exacerbate inflammation, lead to fluctuations in serotonin levels, and cause mood swings and fatigue both in the short and long term.
2. Caffeinated beverages, especially coffee, can result in mood fluctuations, anxiety, and disrupted sleep patterns. Berghoff suggests incorporating tea, L-theanine, and plant-based protein for a more stable mood boost.
3. Processed or refined carbs, found in fast food and packaged desserts, can lead to inflammation and contribute to an increased risk of depression and anxiety. Berghoff recommends seeking alternatives with less impact on sugar spikes and inflammation.
4. Alcoholic drinks, which initially create a sense of relaxation but can lead to mood swings, impaired judgment, and anxiety once the initial effects wear off. Berghoff advises making better drink choices, consuming alcohol in moderation, and staying hydrated with water to minimize mood disturbances.
Ultimately, Berghoff emphasizes the importance of optimizing your body with nutrient-dense choices and maintaining a positive mindset around food to support your mood.
