Low mood and sad feelings are experiences that sadly, all too many of us are familiar with. But there is good news available.
While it can sometimes feel as though a low mood dominates your thoughts, feelings, and experiences, this does not have to be the case. Small, subtle changes can make a significant difference, and this includes paying close attention to your diet.
Making small changes to the things you eat can have a huge impact on your mood and emotions. In this guide we take a closer look at five foods you can enjoy to lift your spirits and boost your mood.
Dark chocolate has been shown to improve mood in those who suffer from depression, and studies suggest that eating dark chocolate may also help reduce stress levels.
The flavonoids found in cocoa beans are thought to increase the level of serotonin (a brain chemical) in the body. This helps to regulate mood and makes you feel happier.
Keep a bar of dark chocolate in the fridge, and enjoy a square or two when the low moods hit.
Salmon contains omega-3 fatty acids which are known for their anti-inflammatory properties. They are also rich in vitamin D, B vitamins, and iron, which are essential nutrients for healthy skin, hair, and nails.
Eating salmon regularly can help keep your immune system strong, and protect against heart disease and stroke.
Salmon is also an excellent source of protein, so if you’re feeling tired or run down, try adding some fish to your diet.
Blueberries contain anthocyanins, powerful antioxidants that support mental health. Anthocyanins are believed to help fight free radicals, which are harmful compounds produced during normal metabolism, and this means that blueberries can help to prevent memory loss and dementia.
As an added bonus, blueberries are also a superfood!
Bananas are packed full of potassium, which plays a key role in nerve function and muscle contraction. Potassium deficiency is associated with anxiety and panic attacks, so eating bananas regularly can help to calm nerves and ease tension.
Bananas are also packed with vitamin B6, an important element in synthesizing feel-good neurotransmitters, such as serotonin and dopamine, which help you to feel great.
Oats are another food that is great for fighting low mood, as they contain magnesium, which is vital for helping muscles relax and reducing stress. Magnesium is also needed for energy production, so eating oats regularly can give you more stamina throughout the day.
If you want to add extra fiber to your breakfast, try making porridge from rolled oats, water, and milk. It takes just minutes to cook. This is easy to prepare ahead of time. You can even freeze it, then pop it straight into the microwave for a quick, warm bowl of goodness.
Berries are high in antioxidants, which are beneficial for maintaining eyesight, protecting cells from damage, and boosting immunity. Antioxidants are also thought to play a part in preventing cancer, so berries are a fantastic way to maintain good health – including lifting your mood and combating high levels of stress.
Try mixing berries with bananas and yogurt for a tasty snack that is packed with goodness and nutrition.
Mood swings are common and can be difficult to manage. But the good news is that there are ways to manage them naturally. Try incorporating these foods into your daily diet to boost your mood and get back on track.