What if I told you that there were foods lurking in your fridge and cupboard right now that are preventing you from feeling happy? And I don’t mean because you feel guilty that the two-for-one special on chewy chocolate chip cookies sucked you in…AGAIN!
Feelings about food are one thing. But feelings caused by food are another. The food we eat every day affects our body chemistry. Scientific study after study has demonstrated the link between food and mood.
For example, research led by Associate Professor of Psychiatry William A. Carlezon Jr. validated the antidepressant-like effects of omega-3 fatty acids, found in cold-water fish like sardines, tuna, and Atlantic salmon, and some plant sources such as walnuts.
The journal Biological Psychiatry also reported how Carlezon and colleagues found that uridine, a compound found in sugar beets and molasses, has similar effects. When both compounds were used together, they were found to be effective in lower doses.
Millions of people dealing with some form of depression have no idea that food is so powerful. Our bodies need certain nutrients. If we don’t consume those nutrients, then functioning suffers. You can’t put any liquid in a car and expect it to run. Its needs and maintenance are specific. The same is true for the body. The research above and countless other studies are proof positive that we are what we eat. So start eating your way to happiness!
Before we get to some foods that can keep you happy, let’s talk about foods that can make you crabby!
Coffee-drinkers, I have some bad news. If you’re drinking four or five cups a day, that alone can cause feelings of depression. And yes, that’s 8 oz. cups. So just two Big-Gulp-sized portions of coffee from a popular coffee shop still counts! Caffeine is a no-no. Which is also bad news for soda-drinkers. The sugar in soda, candy, and other snack foods also contributes to a depressed mood. You may feel simply fabulous when that sugar-high kicks in, but the crash is simply tragic. Keeping your blood sugar stable by avoiding foods high in sugar and fat, is a great defense against depression. Yes, the body needs fat intake to function. But too much of the wrong kind is just as bad as too little.
Here are some foods that are either mood boosters or good at keeping you evened out.
A food that can help you avoid sugar lows, as well as the mood swings they bring, is brown rice. Not the instant varieties but the good old brown rice that takes a half an hour to cook. If you really don’t want to spend the time making it, get a rice cooker to set it and forget it! Your body will thank you when it receives vitamins B1 and B3 as well as folic acid. The slow-release of sugar into your bloodstream since it’s a low-glycemic food coupled with the high fiber content makes brown rice a real power food!
Another way to avoid the crash and burn that inevitably comes with a sugar high is oatmeal. It has many of the same benefits as brown rice. B vitamins and folic acid are powerful regulators of mood. And oatmeal has these as well. To add flavor, cook your oatmeal with a pinch of salt, and when it’s cooked, add cinnamon, blueberries, and bananas. This will provide the sweetness most are used to without having to add refined sugar. If you simply MUST add sugar, add only a couple of teaspoons of brown sugar. You get more flavor with brown sugar, and adding the fruit allows you to use a lot less than you would otherwise.
Find a combination of oatmeal and fresh fruit that you like enough to have every morning. Breakfast is critically important, and if you want to avoid that mid-morning sluggishness, this could be your solution. And committing to the same breakfast regimen every morning increases the likelihood that you’ll stick with it because eventually it’ll be an effortless start to your day. You might also try mixing the oatmeal ingredients the night before in a microwave-safe dish, cover, and let it sit in your fridge. When you wake up, pop it in the microwave and then add your fruit! It’s better than prepackaged oatmeal any day and with a lot less sugar!
There are other foods that can give a serotonin boost in the brain, relieving a depressed mood. Try broccoli, potatoes, blackberries, and winter squash. Folic acid deficiencies are often found in depressed people. So try the following foods: asparagus, beets, spinach, avocados, brussel sprouts, bok choy, cabbage, beans, oranges, and peas.
Niacin has also been shown to relieve feelings of anxiety and panic. Try chicken, pomegranates, tuna, lamb, wheat, or turkey. Magnesium, a natural muscle relaxant, can be found in spinach, chocolate, pumpkin seeds, oysters, sunflower seeds, brazil nuts, quinoa, almonds, and barley.
If you’re feeling down, try food before medication. Choosing one of the above foods could do the trick without contaminating your body and trying to force change unnaturally. Make an appointment with a naturopathic doctor. These doctors are dedicated to restoring balance in the body without invasive treatments, drugs, or surgery. Many times, a naturopathic physician’s services are covered at least partially by your insurance. To find a doctor near you, go to The American Association of Naturopathic Physicians at http://www.naturopathic.org/.
So am I saying that you have to toss out all the food in your house and stock your fridge full of vegetables? Maybe. There are numerous accounts of people using raw food diets and other dietary makeovers to overcome depression.
But you don’t have to totally revamp your kitchen to start feeling better. Make small changes here and there. Integrating these better choices into your life one at a time is more likely to end in a lasting lifestyle enhancement. Just start with the oatmeal every morning. Or stop sitting in front of the TV with a whole box of cookies. Choose just a few cookies with a huge glass of water. That way you get the satisfaction but you also get the feeling of fullness and hydration. After all, many of us confuse hunger with thirst.
If you’re already on anti-depressants or another medication, and you want to try more food therapy, don’t just stop your medication. Talk to a doctor, maybe a naturopathic physician, about wanting to explore natural remedies.
But the main point is, just stopping medication cold-turkey will cause its own set of side effects. Make sure you decrease your medication under the supervision of a doctor.
The first step is being aware of what you’re feeling before you put something in your mouth to eat. Are you eating because it makes you feel good? Are you eating to reward yourself? Are you eating out of boredom? Out of habit? To please someone else? If yes to any of these or other emotional reasons, then you might make things worse instead of better if you make certain food choices.
So stock your desk at work, your fridge at home, and kitchen countertops with some of the foods above. Part of the appeal of chips and cookies is that they’re so easy. Make healthier options easy. You’ll be pleasantly surprised when the instant gratification of a healthier snack wins over the effort of finding and preparing an unhealthy one. And kicking the moody food blues will be your reward!
Tags: Physique
