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April 25, 2021: Food and Mood

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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You have likely heard the words, “You are what you eat.” But you also feel what you eat. Research has shown that food does, in fact, affect our moods. The food you consume has a profound impact on your overall health, including mood, stress level, and attitude. Food triggers chemical and physiological changes within the brain that alter your behavior and emotions. This week, we’re going to talk about how food affects your mood.

By now, you know that eating the right foods will help to ward off disease and keep you healthy. Food can also be our most powerful ally in alleviating moodiness, anxiety, depression, fatigue, and stress.

Eating foods that you are sensitive to puts constant stress on your digestive system, immune system, and compromises your vitality. Loss of vitality can lead to depression, lethargy, and brain fog.

Caffeine

Caffeine, in small-to-moderate amounts, can enhance physical and mental performance. The problem is when the stimulant wears off, you can dip into fatigue and brain fog. Too much caffeine can spur anxiety, nervousness, mood swings, and sleep disturbances along with inhibiting serotonin (your happy brain chemical). To improve mood, cut down on your caffeine intake.

Manage blood sugar

Food is the fuel that your body runs on. Skipping meals throughout the day will likely leave you feeling tired and cranky. If you go too long without eating, your blood sugar can drop too low and mood swings will almost always follow, aka being “hangry.”

One of the first steps to managing your blood sugar is eating a breakfast rich in protein. A nutrient dense breakfast that includes protein, non-starchy vegetables, and healthy fat, will help to set your mood, energy level, and metabolic rate for the day.

Here are some tips for managing blood sugar from Dr. Hyman, author of The Blood Sugar Solution:

  • Stop eating flour and sugar products, especially high-fructose corn syrup

  • Don’t drink liquid calories in juice or soda

  • Stop consuming processed and junk foods

  • Stop eating trans- or hydrogenated fats

  • Balance your meals with healthy protein, healthy carbs, and healthy fats

  • Eat 30-50 g/day of soluble fiber

  • Exercise

  • Relax

Foods that boost mood

  • Dark green leafy vegetables

  • Dark orange vegetables (pumpkin, squash, etc.)

  • Broth-based soups

  • Citrus

  • Berries

  • Nuts - especially walnuts

  • Wild caught salmon

  • Fermented foods

Next Sunday, we’ll talk about your perfect Cinco de Mayo taco recipe to wow everyone.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.