May is Mental Health Awareness Month. It is important to recognize the impact that mental health has on our society.
Given my passion for good food and healthy eating, I thought about recommending foods that may help improve your mood? In doing my research for this blog, it was interesting but not surprising to see that a lot of the foods that boost your immune system also improve anxiety and depression.
Here are six foods to help you “keep your mind right” during these very stressful times.
- Dark chocolate contains tryptophan, a building block for serotonin, which is an important chemical (neurotransmitter) in the brain that affects sleep, memory, and mood. It also has magnesium which may decrease depression symptoms. This does NOT apply to milk chocolate, which has dairy and sugar in it, which are pro-inflammatory.
- Chamomile tea is well-known as a calming agent used before bedtime to help with insomnia. It also may reduce anxiety symptoms but does not prevent anxiety.
- Avocados are rich in Vitamins B and E. The B vitamins (folate and thiamine for example) are beneficial to the brain and nervous system and also help with the production of serotonin. Vitamin E is important for healthy brain function, and people who have low levels may be at risk for depression.
- Blueberries contain antioxidants (including Vitamin C) which help with mood as well. Antioxidants are important chemicals that help the body heal and repair stress from day-to-day life, such as pollution, tobacco smoke, and radiation. A really easy way to understand this is to think of the game Pacman (or Ms. Pacman). Think of all the little dots on the screen as free-radicals, the harmful elements that result from day-to-day life that do damage and harm to our bodies. Pacman and Ms. Pacman are the antioxidants, gobbling them all up, trying to get as many as they can.
- Nuts and seeds are high in omega-3 fatty acids and selenium, a mineral that is also an antioxidant. Almonds, walnuts, Brazil nuts and chia seeds are a few examples. But be careful with Brazil nuts: the recommended daily amount is only 3-4 nuts (not servings) per day due to their high selenium content.
- Beans and legumes make the cut as well because they are also rich in antioxidants, vitamin B6, and magnesium. A common pantry staple, beans and legumes (including lentils, peanuts, and peas) are an economical way to make nutritious and versatile meals.
On the other hand, foods high in simple sugars that cause your blood sugar to spike and then fall rapidly can have a negative impact on your mood (as well your waistline), so avoid soda (including diet), fruit juice, white bread, energy drinks, or processed foods. Opt instead for whole grains and other complex carbs, like high-fiber fruits and vegetables, legumes, and nuts. People who are gluten-intolerant may feel anxious or depressed after eating foods containing gluten that they may not be aware of, such as soy sauce. Alcohol can have both stimulating and depressing effects on the brain, so excess amounts can cause both anxiety and depression. Caffeine, with its stimulating effects, is not recommended for people with anxiety. Green tea is a better alternative, as it has less caffeine than black tea and coffee.
Don’t forget about the effect of exercise and being outdoors on mental health. Go for a walk or exercise outdoors. Taking your dog for a walk gets you both the exercise you need. Sunlight helps our bodies make Vitamin D, which is thought to play a role in depression and anxiety and help improve mood (don’t forget your sunscreen, hat, and sunglasses). Exercise itself releases endorphins, which are powerful brain chemicals that decrease pain and elevate mood.
There is definitely a mind-body connection so what’s good for your body is good for your mind as well.
