Food To Boost Your Mood
Words / Lou Andrews
‘Super food’ doesn’t have to mean ‘bush-tucker trial’...
In last year’s winter edition of Reframe, we did an article on Seasonal Affective Disorder (SAD). If you didn’t manage to catch it, you can read it in our previous editions section on the website. In simple terms SAD is known as the ‘winter depression’. The NHS estimate around 2 million people in the UK suffer with it each year. Thats a crazy amount, right? While there is no clear cause of SAD, I personally think it’s linked to a multitude of things. The weather has an impact for sure – you only need to commute in London to see the difference between people’s moods in summer and winter. Come winter, those commuters have turned into murky-grey trout trying to swim against life’s current! Combine that with the lack of money and increase in debt after Christmas, plus the come-down after the Christmas buzz, and you can see why January is the labelled as the most depressing month! So, with that in mind, we thought we would look at what we can do to lighten the load a little...while keeping the spending low. This year, let’s take a look at the foods that can beat those low winter blues.
Oily Fish
It seems apt I start with this one after my earlier reference to Trout! Oily fish contains Omega-3 fatty acid which we need to consume via foods, as our bodies don’t produce it naturally. Some studies have suggested that Omega-3 is linked to improving low moods and fish such as Salmon and Tuna are the top dogs! Now, I don’t particularly like what I call ‘fishy’ fish, but I have come to realise that if it’s in a flavorsome sauce, then I will eat it! This recipe from BBC Good Food is epic, trust me and give it a go!
Fermented Foods
Yuck! I hear you say while having flashbacks of the fermented eggs in I’m a celebrity! But, you will be glad to know you don’t need to complete a bush-tucker trial to get your fix! The supermarkets have lots of great tasting fermented products that contain Kimchi, Kefir and Kombucha. Waitrose sell a brand named ‘Vadasz’ which have a load of items on offer – one of which is a garlic and dill sauerkraut and it’s divine! Brands like Yakult and Yeo Valley offer a range of yogurts and drinks too.
I have to admit, when I think of mood foods, I tend to forget about the importance of your gut! I mean, everything in our bodies and in life in general is connected so of course, the gut will also affect your mind. In fact, 90% of our serotonin is created by the healthy bacteria in our guts, so don’t just stand there, get fermented!
Dark Chocolate
Finally, some sweet stuff to sink your teeth into! Dark chocolate is high in health-promoting flavonoids, which are known to increase blood flow to your brain, reduce inflammation, and boost brain function – all of which lead to improved moods! Milk chocolate is high in both sugar and fat and lower in flavonoids, so switching from milk to dark chocolate is a wise choice. Now, I know what you are thinking…but dark chocolate just isn’t the same! Well stick with me, as there are some lush tasting treats out there! Montezuma’s and Tony’s are a favourite of mine, but even the big brands like Lindt and Ferrero Rocher offer a delicious dark option.
Bananas
This basic budget fruit is a real powerhouse and you can get them everywhere! They’re a great source of vitamin B6, responsible for making both Serotonin and Dopamine. Now you know why the Minions are always so happy! They also contain natural sugars and fibre to keep those food cravings at bay! Now let’s face it, bananas and dark chocolate are a great combo, so why not double the dose with this lush little recipe from Nigella!
Now these are just a few to get you going, but there are many more on the links I have provided below, so get eating!
Lou xhttps://www.healthline.com/nutrition/mood-food#Fermented-foods
https://www.bbcgoodfood.com/health/wellness/what-eat-stay-healthy-and-happy
https://www.olivemagazine.com/wellbeing/10-foods-to-improve-your-mood