How can food improve my mood?

Do you sometimes wake up and no matter how hard you try you can’t shake that bad mood? Everyone and anything that gets in your way is at risk of feeling your wrath, whether it be your partner for not unpacking the dishwasher, the person in front of you in Pret who’s taking 10 years to decide whether to get a pumpkin spice or a gingerbread latte, or the guy who pulled his car out in front of you on the school run. I’ve certainly been there numerous times, and I can think of multiple people, usually women, who can relate.

These mood fluctuations are usually down to hormone imbalance. For some, this comes once a month in the form of their period, and for others it may have become more of a regular occurrence due to perimenopause. Even during pregnancy and after childbirth there is a massive upheaval to your hormones which can make you feel extra irritable at times. Changes in mood can also be due to some medical and mental health conditions. We’re just going to focus on those lovely, spontaneous, mind of their own hormones though.

Why do my hormones make me moody?!

The main culprit in this situation is oestrogen. Oestrogen is a large component responsible for the normal functioning of neurotransmitters in the brain. The neurotransmitters I’m referring to here are serotonin and dopamine. Serotonin is sometimes referred to as the ‘happy hormone’ (speaks for itself), and dopamine is associated with reward, pleasure and motivation. So, if you are experiencing a drop in oestrogen due to your period, recent pregnancy or perimenopause, then your neurotransmitters are not firing optimally, causing effects such as low mood, lack of motivation, and irritability.

If this wasn’t enough, low progesterone can also have a negative impact on your mood. Within the brain, progesterone metabolises to allopregnanolone which is a neurosteroid known for its calming, anti-anxiety and memory improving effects. So, you guessed it, if your progesterone is lowered because of your monthly cycle, a recent pregnancy or perimenopause then you may be feeling anxious, stressed and maybe even brain-foggy.

I’m afraid it doesn’t even stop there. Low testosterone levels have been found in numerous studies to be responsible for low mood. Contrary to popular belief, testosterone is certainly not just a ‘man’s hormone’, us women actually produce three times more testosterone than oestrogen. However, as we age, our testosterone levels deplete and the effects of this can be low mood, weight gain and low libido…hello perimenopause!

How can food help?

There is plenty that can be done with your diet to improve your mood, and there are a whole host of vitamins and minerals which have functions involved with serotonin synthesis and hormone balance.

Tryptophan

Foods rich in the amino acid tryptophan are ideal to incorporate into your diet. We can’t make tryptophan in our bodies so we must get it through diet, especially because it is needed to make serotonin which makes us feel happy! Tryptophan rich foods include turkey, chicken, fish, milk, cheese, nuts and seeds. Important note - to get that lovely tryptophan into the brain you need to pair it with carbohydrates, such as brown rice, quinoa, or sweet potato.

Folate

Research has shown that people with low levels of folate have lower serotonin levels. Foods rich in folate include green leafy vegetables and beans/legumes, such as spinach, kale, broccoli, collard greens, asparagus, soy beans, lentils, pinto beans, black beans, kidney beans, and tofu

B Vitamins

Folate (above) is a B vitamin, B9 to be precise, but the rest also need a special mention when it comes to mood. B vitamins are used as cofactors in the production of serotonin, dopamine, and norepinephrine – all of these improve mood, motivation, and anxiety levels. Low levels of B1 have been linked to emotional disturbances, B3 to depression and B12 to low mood and irritability. B vitamins are mainly found in animal products such as eggs, milk, chicken and fish, but they can also be found in leafy greens, brown rice, nuts and seeds and natural yoghurt. If you are a vegan it may be an idea to consider a supplement to ensure you are getting enough – always consult your nutritional therapist.

Omega 3

Much research has been carried out on omega 3 fatty acids and mood disorders. Most is promising although evidence is not completely conclusive. It is thought that because omega 3 fatty acids can easily travel through the brain membrane, it can positively affect molecules that affect mood. This was found to be particularly beneficial in post-natal depression and low mood. The best sources of omega 3 are sardines, mackerel, anchovies, salmon, herring, flax seeds, chia seeds and walnuts.

Phytoestrogens

Phytoestrogens have a very similar structure to oestrogen, so they can attach to oestrogen receptors and mimic natural oestrogen’s effects. So, where you may be experiencing symptoms such as low mood due to a drop in oestrogen, these little phytoestrogens can come and in a way trick your body into thinking there isn’t an imbalance, therefore stabilising hormone levels and reducing symptoms. Great sources of phytoestrogens are flaxseeds, soy beans, organic tofu, lentils, chickpeas, kidney beans, butter beans, lima beans, edamame, dried fruit, sesame seeds, peaches and berries.

Selenium

Low levels of selenium have been linked to depression in numerous studies so this is definitely one to keep in mind if your mood feels low. The best and easiest way to get selenium into your diet daily is with brazil nuts, fish, meats and dairy. Don’t overdo it with the brazil nuts though as they have a huge amount in, and as much as you need selenium, you also need to avoid selenium toxicity, so just have a couple of portions a week.

Fermented foods

This is a fascinating topic that is still being understood, but there are new studies that show that by eating fermented foods you can increase your gut bacteria diversity which can increase neurochemicals like serotonin and dopamine. The connection between your gut and your brain is massive, there is constant feedback going on within a complex system of chemicals, hormones and neurons. Examples of fermented foods are yoghurt, kimchi, sauerkraut, kombucha, kefir and sourdough bread.

For more information on how to improve your mood book your free 15 minute nutritional consultation.