Feeling a little depressed in the dump? Then, a functional medicine specialist nurse and eat to heal, there is space for you. To that end, experts say there are foods and drinks that can help you feel better. or It's a good idea to be mindful of the connection between food and mood, leaning into foods that dampen it and spark joy.
Berghoff says there are four main food and drink categories that can have a two-way effect on your mood levels. But before you head to the supermarket or clear out your pantry, know that you shouldn't overthink the above. Nutrition is just one piece of the mental health puzzle, and anyone experiencing depression or anxiety should check: Get your doctor licensed as soon as possible. “I always encourage people to have a positive mindset about food,” Berghoff said. Because learning how to nourish your body and mind with everyday foods is truly amazing,” says Berghoff.
Ahead, she shares which foods science says can boost your mood and which can dampen your mood.
Stay energized with these 4 mood-boosting foods and drinks
1. Foods rich in omega-3 fatty acids
According to Berghoff, some of the best mood-stabilizing foods are high in omega-3s, such as salmon, nuts and seeds. “Omega-3s are anti-inflammatory, and we know that inflammation in the brain can increase the risk of anxiety and depression, so eating foods rich in this nutrient may help alleviate the risk of these disorders and even improve mood,” says Berghoff. “You can,” he says.
She also points out that omega-3s support the function of neurotransmitters involved in mood regulation, including serotonin and dopamine, which help improve the body's stress response and keep mood stable. “For all of these reasons, I always have nuts and seeds on hand for easy snacking, especially during the work week,” says Berghoff.
2. Dark chocolate
Chocolate lovers, good news: It's one of Berghoff's favorite mood-boosting foods. “When consumed in moderation, dark chocolate contains magnesium, a mineral that helps reduce stress and anxiety, and flavonoids, plant compounds that increase blood flow to the brain and help improve brain activity, which play a role in improving mood. It was found that it does. Mood and cognitive function,” she says.
3. Matcha
Matcha is rich in anti-inflammatory antioxidants that help regulate your mood. “Fun fact: Matcha has 17 times more antioxidants than blueberries,” says Berghoff. It's not for us to calculate. “Because chronic inflammation has been linked to mood disorders, increasing your matcha intake may actually have a positive effect on your mood.” It also contains high levels of L-theanine, providing a natural energy boost minus the crash you're more likely to experience when consuming coffee.
4. Fermented food
Berghoff says there is strong evidence that a healthy gut can help stabilize mood levels. Therefore, she recommends adding fermented foods to her daily routine. “Studies have shown that 95 percent of the mood stabilizer serotonin is produced in the gut,” Berghoff said. In other words, a healthy gut consists of higher levels of serotonin, and the more serotonin you have, the more stable your mood. Berghoff's signature fermented foods include kimchi, sauerkraut, and kombucha.
4 foods and drinks that can dampen your mood
1. Sweet food
Scientific studies have repeatedly shown that added sugar can worsen inflammation over time. But Berghoff says that in addition to increasing inflammation, this ingredient may also cause fluctuations in levels of serotonin, a neurotransmitter in the brain that can affect mood. “When you consume sugar, your blood sugar spikes and serotonin is released. A quick rise in serotonin may initially make you feel energized and happy, but when your blood sugar spikes, your body releases insulin to help absorb the excess glucose,” says Berghoff.
In the short term, this can lead to blood sugar crashes, which can make you feel irritable, tired, or experience mood swings, explains Berghoff. “But over the long term, consuming too much sugar can cause inflammation in the body, increasing the risk of depression and anxiety,” she says.
Easy fix: In addition to eating sugary foods in moderation, Berghoff suggests pairing these foods with meals that are nutrient-dense and contain healthy fats, proteins, greens, and fiber. target? By improving your overall health, you can enjoy these potentially mood-altering foods now and then with less repercussions. “The more ‘healthy’ our body becomes, the more resilient it becomes and the better it can handle these ‘collisions’. So prioritizing healing and optimizing your body can help you feel good, even if your lifestyle and eating habits aren’t necessarily ‘correct’ that day,” says Berghoff.
2. Caffeinated drinks
When we feel sluggish and desperately need a burst of energy, the first thing we instinctively reach for is a cup of coffee. But Berghoff says not so fast. “Caffeine is a stimulant that people rely on for quick recovery and a short-term energy boost. But in the long term, caffeine can actually increase anxiety and mess with your sleep patterns,” she says.
Berghoff points out that consistently drinking caffeinated beverages, namely coffee, can cause your mood levels to constantly fluctuate. “I'm in a cycle of consuming more caffeine to help me feel tired, but too much caffeine makes me sleep deprived and tired. This can lead to greater anxiety or even depressive states in some people,” explains Berghoff.
One easy swap: Add L-theanine (an anxiety- and stress-soothing amino acid found in tea leaves) and plant-based protein (packed with brain- and mood-boosting nutrients) to the mix. “Using caffeine can help reduce anxiety or nervousness that may be caused by caffeine. [swapping coffee with tea] Enjoy the mood-boosting benefits of L-theanine. We also recommend adding plant-based protein powder and vitamins D3 and K2. This will help give you the caffeine boost and coffee fix you want, but in a way that actually helps calm your mood without disrupting it,” says Berghoff. And the next time you head to a coffee shop, she suggests using artificial sweeteners, sugar, and flavorings in moderation (cinnamon is a great substitute).
3. Processed or refined carbohydrates
According to Berghoff, ultra-processed foods like fast food, red meat, and packaged desserts are low in nutritional value but are often high in refined sugars and trans fats, which can cause inflammation. “Regular consumption of refined carbohydrates over long periods of time can cause inflammation throughout the body and even in the brain, which can negatively impact mood and increase the risk of depression and anxiety,” says Berghoff.
Easy fix: Choose a less refined alternative. “When grocery shopping, look for carbohydrate sources made with ingredients like quinoa, lentils, chickpeas, black beans, almonds or coconut flour. You will probably be able to find your replacement. [usual] “You can choose pastas, breads, and even desserts that are less likely to trigger mood disorders because they reduce the sugar spikes and impact on inflammation in your body.”
4. Alcoholic beverages
In the short term, drinking alcohol can help you relax because it acts as a depressant on your central nervous system, Berghoff says. But once it's gone, cue hangxiety. “Even small amounts of alcohol in the blood can cause mood changes, impaired judgment and anxiety. Plus, alcohol disrupts sleep, and if you don't get quality sleep, you're more likely to experience anxiety and fatigue the next day, which is a recipe for a bad mood,” says Berghoff.
Easy fix: Choose better drinks and always consume in moderation. “If you’re enjoying a night out with cocktails or wine, choose drinks that are low in sugar, gluten-free, and free of artificial dyes and chemicals. There are now great organic alcohol options that claim to have low or no sugar, no artificial ingredients, and ‘no hangovers,’” says Berghoff.
Additionally, it is recommended to take a sip of water between drinks to better control your mood levels. “Always hydrate with water while drinking to help your body flush out toxins,” says Berghoff. Needless to say, your body's hydration levels are inherently intertwined with your mood levels. But when in doubt, a low-sugar mocktail or other non-alcoholic beverage is a good option.
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Well+Good articles reference scientific, credible, recent and robust research to support the information we share. You can trust us on your wellness journey.
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Busby, Eleanor et al. “Mood Disorders and Gluten: It’s Not All in the Mind! “Systematic review with meta-analysis.” nutrient volume. 10,11 1708. November 8, 2018, doi:10.3390/nu10111708
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Terry, Natalie, and Kara Gross Margolis. “Serotonin mechanisms regulating the gastrointestinal tract: experimental evidence and therapeutic implications.” Handbook of Experimental Pharmacology Volume 239 (2017): 319-342. doi:10.1007/164_2016_103
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