By: Dr. Keith Darrow, PhD, CCC-A
Have you ever noticed how certain foods can make you feel great, while others leave you sluggish or cranky? It turns out that the old saying "you are what you eat" has more truth to it than we might realize. Our food choices don’t just affect our waistlines or energy levels—they also play a huge role in our emotional well-being. Let’s dive into how our meals influence our moods and what we can do to feel better with the right diet.1
My published cookbook, Healthy Food Healthy Brain, is your definitive guide to doing more to ensure you stay mentally, physically and cognitively healthy by eating the right foods and making sure you feed your brain the very best, every day, every meal. This includes eating the right foods to avoid triggering that nasty tinnitus!
For a complimentary copy of my book, tap this link and get started! www.brainhealthyrecipes.com.
The connection between food and mood comes down to brain chemistry. Our brains are constantly communicating with the rest of our bodies using neurotransmitters—think of them as little messengers that tell your body how to feel. The most famous one is serotonin, often called the "happy hormone." Here’s the kicker: about 90% of our serotonin is produced in the gut, not the brain!
What we eat directly impacts the gut, meaning the types of food we consume can affect how much serotonin we produce. So, the healthier your gut, the better your mood.
Comfort Food Cravings: A Double-Edged Sword
We all have days when we crave comfort foods like pizza, mac & cheese, or a chocolate bar. Why? Foods high in carbohydrates increase serotonin levels temporarily, giving us that blissful, calm feeling. However, the downside is that those feelings don’t last long, and often, we’re left feeling even more tired or moody afterward.
Sugary and processed foods spike our blood sugar quickly but lead to a crash later on, making us irritable or anxious. It’s a roller coaster we’ve all been on, and it’s exhausting!
Foods That Boost Your Mood Naturally
The good news is, some foods naturally support mood stability and help us feel better throughout the day without the crash. Here’s a breakdown of what to look for:
- Omega-3 Fatty Acids: Found in fish like salmon, flaxseeds, and walnuts, omega-3s help reduce inflammation and promote healthy brain function, which can lift your mood and combat anxiety or depression.
- Complex Carbohydrates: Whole grains, oats, sweet potatoes, and legumes are your friends. Unlike processed carbs, these complex carbs are digested slowly, giving you a steady release of energy and keeping your mood stable.
- Leafy Greens: Spinach, kale, and other greens are packed with folate, which helps regulate serotonin levels. Low folate levels have been linked to depression.
- Fermented Foods: Since so much of serotonin production happens in the gut, supporting gut health with probiotics is key. Foods like yogurt, kimchi, sauerkraut, and kombucha can do wonders for your digestion and mood.
- Dark Chocolate: Yes, it’s true! Dark chocolate (with at least 70% cocoa) can boost endorphins and serotonin. It’s a natural mood elevator—but moderation is key.
Watch Out for These Mood-Killers
While there are mood-boosting foods, some can bring you down, even if they’re tempting. Here are a few mood-killers you’ll want to avoid:
- Sugar: This one’s no surprise. While it might give you a quick high, sugar is notorious for making us feel sluggish and cranky once the initial buzz wears off.
- Alcohol: A glass of wine may relax you in the moment, but alcohol is a depressant, and drinking regularly can disrupt sleep and exacerbate anxiety or low mood.
- Processed Foods: Fast foods and heavily processed snacks are often filled with unhealthy fats and artificial additives that can mess with your brain chemistry and cause mood swings.
Want to use food to keep your mood in check? Here are a few quick tips:
- Eat Regularly: Don’t let yourself get hangry! Eating at regular intervals keeps blood sugar stable, preventing mood dips.
- Stay Hydrated: Sometimes, feeling irritable or sluggish can simply be due to dehydration. Keep water handy throughout the day.
- Mind the Micronutrients: Vitamins and minerals like Vitamin D, B-vitamins, and magnesium are crucial for brain function and emotional health. You can get these from foods like eggs, dairy, and nuts or supplements if needed.
Below is a healthy snack idea from my cookbook. Please feel free to let me know if you enjoy it!
Organic Apple with Almond Butter
Look for organic apples at your local grocery store. If you have a market or grocery store that provides the grinders for nuts, you can grind your own fresh almond or other nut butter. You can’t beat fresh-ground nut butter.
Final Thoughts: Listen to Your Body
The relationship between food and mood is complex, but the takeaway is simple—what we eat plays a major role in how we feel. By paying attention to your body’s signals and choosing more nutrient-dense foods, you can support not just your physical health, but your mental and emotional well-being too.
So the next time you reach for a snack, consider what it might be doing for your mood. A handful of nuts or a colorful salad might be the pick-me-up you need to feel your best throughout the day!
As I bring you essential information each month about the connection between eating healthy and long term overall active aging, it is important to keep in mind that the number one way to potentially prevent dementia and cognitive decline is to FIRST TREAT YOUR HEARING LOSS!
Please remember this month and every month to treat your hearing loss and tinnitus and feed your brain for optimal performance.
And, again, don’t forget your complimentary free copy of my book! www.brainhealthyrecipes.com
To learn more about aging gracefully, treating hearing loss, and maintaining a healthy brain, please visit – www.excellenceinaudiology.org.
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