Let’s face it: life can be stressful at times. The pandemic, quarantining, world events, and our own life circumstances and personal struggles, can take a toll on our mood. At times, we may feel like we have no control over our lives or how we feel. The good news is there are several ways to gain more control over our personal lives, mental, and emotional health. One way is making wise choices when it comes to the foods we consume. Research has shown that good nutrition is very important to our mental and emotional health because eating healthy food can contribute to feelings of well-being. We can improve our mood and decrease mental illnesses, such as anxiety and depression, by following a healthy diet.

So how does food improve mood? Here is the scientific explanation: there are at least three chemicals in our brain responsible for how we feel: serotonin, dopamine, and norepinephrine. Our mood, attention, focus, and energy levels are affected by these chemicals. The types of food and nutrients we consume affect the production of these chemicals. When our diet is lacking with proper nutrients, our brains cannot produce the right amount of these chemicals. Which can cause us to feel apathy, hopelessness, lack of motivation, fatigue and cause us to engage in addictive behavior.

Let’s get into a further explanation of the three chemicals, what they do, and the foods that increase them. We will start with serotonin; this chemical acts as a mood stabilizer and helps to produce healthy sleeping patterns and boosts our mood. Foods that increase serotonin include complex carbohydrates from whole foods like sweet potatoes, rolled oats (in place of instant oatmeal), beans, and quinoa. Foods rich in protein can also increase our serotonin; these foods include eggs (with the yolk!), cheese, tofu, salmon, nuts and seeds. Pineapple is another food we can add to our diet to increase serotonin.

Then there is dopamine, which directly affects the reward and pleasure centers of the brain; dopamine activation occurs during the sudden availability of food. Eating protein-rich foods–some of the same ones that increase serotonin levels–can increase the level of dopamine and can help in reducing overeating (which can cause us to feel bad about ourselves). Especially if we eat them early in the day. Eating healthy fats is also important for healthy dopamine levels; these include olive oil, safflower oil, avocados, walnuts, and flax seeds.

Along with serotonin and dopamine, there is the third chemical–nor-epinephrine; this is a stress hormone which helps us pay attention and respond to events. When we are able to concentrate, attend to tasks, and accomplish things, this can help us feel good about ourselves–now that is a great mood-booster! The best foods to regulate nor-epinephrine are bananas and chocolate, a low-sugar dark chocolate is best, along with the same foods that help increase serotonin and dopamine.

Now that you know some of the science behind how foods improve our mood and some of the best foods to eat, it is just as important to know how you can begin doing this. Let’s talk about habit. Eating healthy is easier said than done if we have not made it a habit–yet. Remember to take baby steps when starting a new habit; keep in mind it will take time to make changes. Begin with one or two new foods a week. Do not skip meals. Keep a 5-A-Day mindset: eat at least five servings of fruits and vegetables every day. Eat a variety of foods to get all the essential nutrients needed. Combine proteins, vegetables and complex carbohydrates in each meal. Eliminate or limit the amount of refined carbohydrates (white breads, crackers, baked goods, cookies, soda, etc.). These “foods” cause mood swings due to changes in blood sugar and not getting proper nutrients. They may give you a quick energy boost, but have little nutritional value and can leave you with low energy and mood later on.

Also, it is important to enjoy the food we eat–the more we enjoy it, the more motivated we will be to continue eating healthy foods. We can also think of it as a new adventure as we explore new foods and cooking new recipes. And speaking of cooking, this activity is used as a therapy tool by counselors all over the world for people suffering from depression, anxiety and other mental health problems. Just the act of cooking can be therapeutic because it encourages creativity and can help us feel good about ourselves; it is a way to nurture ourselves and others.

Before we can enjoy the act of cooking and eating healthy meals to boost our mood, we need to take into consideration another habit–shopping for healthy foods. As we are all aware, food prices have increased. However, eating healthy can be done even if we are on a limited income or on a tight budget. Before going shopping look up a few recipes, then make a shopping list. While shopping, stick to the list. In addition, consider buying non-perishable items such as beans, peanut butter, canned tuna and frozen fruits and vegetables. This can save you money in the long-run– if you do not eat these foods right away, they do not go to waste. Consider starting your own vegetable garden or get a plot at Jamestown Community Gardens.

If your curiosity and interest have peaked and you would like to learn more, there are many books and online articles to explore on how food can improve your mood. Take the time to discover what foods you like, dislike, or really love! And in the process, you just might find you are beginning to feel better mentally and emotionally. Happy Eating!