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The saying “you are what you eat” is more true than you may think. Your diet is a direct thread to how you feel, and knowing what foods respond well to your own personal body chemistry is crucial. Every food also has its own unique set of properties that can support different functions in the body. Knowledge is power, so being informed on what you’re eating and how it will make you feel is the best way to take charge of your health. So if you feel like you have been lacking in nutrition and need a boost, what are some foods you can eat that will make you feel better and refresh your mood?
First of all, how exactly does our diet affect our mood? “Our diet affects our mood because our brain is an organ,” says Anna Glennon, an Integrative Nutrition Health Coach, “I think a lot of us know that the food we eat affects the health of our liver, of our hearts etc., so it goes to reason that since the brain is an organ, food can also affect our brains.” Additionally, your gut and your brain are connected through the vagus nerve, the largest nerve in the body. “This nerve begins in our brain stem and travels all the way down to our gut where it forms little threads that wrap around our entire gut.” They are constantly working together to send neurotransmitters up to our brain, and when there is any sort of complication of disruption in the gut, our mental state can take a hit as a result.
What are some foods that can cause this disruption? “Foods that aren't natural typically impede our mood. Think foods high in added sugars, refined carbohydrates and trans fats,” Glennon says, “Even though we are evolved beings, our bodies haven't evolved to be able to digest those properly. Think of an apple vs a can of soda. They both have about 100 calories of information within them, but the apple contains micronutrients, fiber and macronutrients that give your cells information to generate health. The soda, however, changes the expression of our DNA in a way that our body can't understand and can't use.” Everything you eat shares information with your cells on how to function, how to multiply, how to shift. When you eat foods that are ultra processed or unnatural, your cells get the wrong information, or none at all, which will affect your overall health and keep your body from working at its best.
There are lots of naturally occurring foods you can add to your diet that will help your body heal, particularly foods with an abundance of healthy fats. Glennon has a few recommendations on some of her favorites that specifically help with boosting your mood. First of all is wild caught salmon, which “contains essential fatty acids, known as omega-3s. Our brains are largely made up of fat, so if we want our brains functioning to their optimal level, we need to eat the right fats.” She recommends skin-on salmon filets brushed with olive oil, salt, and pepper. “They take seven minutes only, so they’re one of my go-to proteins.”
Another source of healthy fat with an abundance of nutritional properties is avocado. “Avocados are full of magnesium, and fiber. The magnesium binds to the calming receptors of your brain, resulting in a more peaceful state of being,” Glennon says, “The fiber improves your gut health, which as explained above, eventually affects which neurotransmitters your brain is able to receive.” Avocados are a great addition to salads and tacos. If you need a quick and easy breakfast, try slicing and spreading it on whole wheat toast.
Food is fuel--when you eat things rich in vitamins and minerals, it will reflect in your mind and body. Eating a diet with lots of healthy fats and fiber can support brain function and gut health respectively, which is the key to feeling your best, sharpening your mind, and boosting your mood.
