Food can have a significant impact on your mood and happiness. The right food choice at the right time could make all of the difference in how you feel physically, mentally and emotionally!

Food is an important part of our lives. It can be a source of comfort, happiness and energy. Here are five foods that you can eat to improve your mood!

Five ways that food can improve your mood!

Low mood, worried, melancholy, blue, dejected, scattered, flighty, and not feeling myself There is no one method to express a mood shift. These are just a few of the ways my patients have expressed their dissatisfaction with themselves to me. Many individuals underestimate a change in mood because it isn’t physical, so they adjust and go on with their obligations. It isn’t until a major stressful incident occurs that they realize how low their mood has sunk or how they aren’t able to bounce back as quickly as they have in the past. There are several elements that influence our mood and mental health, some of which we have no control over. However, there is one that has a significant impact on how we feel and interpret each day, and it is there in front of us.

One of the easiest ways to influence mental health is via what we eat, yet it is also one of the most underappreciated. We have a propensity as contemporary humans to overcomplicate things, to anticipate the worst, and to get ahead of ourselves, particularly when it comes to our health. Before we assume ‘worst case scenario,’ it’s critical to focus on our everyday behaviors and observe things that aren’t benefiting us on any health path. Maybe we’re missing breakfast or limiting ourselves to a simple salad for dinner? While there is no one-size-fits-all approach to health, particularly when it comes to mental health, laying down some solid eating foundations is a terrific place to start.

Eat on a regular basis — have you ever heard the word ‘hangry’? It happens when you’re hungry and annoyed, and it’s really genuine. Our blood glucose levels decline when we miss a meal or wait too long to eat. Our adrenal glands respond by secreting cortisol to compensate for the shortage of glucose available to stimulate our cells. This increase in cortisol keeps our bodies running smoothly, but it also puts stress on our neurological system, which affects our mood. Our fuses have suddenly become shorter, and we’ve become impatient and snappy. You may prevent this by eating nutrient-dense meals on a regular basis to help keep your blood glucose levels in check. Learn to recognize your hunger cues; instead of waiting until you’re irritable and upset, or until your stomach grumbles, notice if you’re yawning or can’t concentrate on your job; these are signals from your body that it’s time to recharge!

Protein at every meal – think of your metabolism as a furnace that keeps your body running throughout the day. Carbohydrates are similar to kindling in that they serve to start a fire but burn rapidly. Protein is the star of the show; protein is like a hardwood log. It is high in energy and lasts longer in the body. This is critical, not just for blood sugar control, but also for neurotransmitter production. Neurotransmitters are the sophisticated chemical messengers that keep our moods and emotions in check. Amino acids, the building blocks of protein, are required for our neurotransmitters to work properly. For example, tryptophan, an amino acid present in foods like turkey, eggs, lentils, quinoa, and many others, is used to make serotonin (our happy hormone).

Fresh whole foods — there isn’t a single “superfood” that can improve your mood; the key is balance and diversity. While protein is essential for its amino acid composition, a well-balanced whole-food diet is also necessary. Fresh whole meals are high in vitamins and minerals, which are necessary for brain chemistry. Tryptophan is turned into serotonin with the help of key cofactors including zinc, magnesium, B vitamins, iron, and vitamin C, all of which can only be obtained in a balanced fresh whole foods diet. Fresh fruits and vegetables, high-quality plant and animal proteins (including Omega 3-rich fish! ), wholegrains, and nuts and seeds are also terrific options.

Every day, drink 2 liters of filtered water – the human body is 60% water, and our cells, tissues, organs, and everything else need water to work effectively and efficiently. When you’re dehydrated, your body’s capacity to operate is slowed, and it has to work that much more to circulate blood and lymph. Drink a large glass of water and then another if you’re suffering brain fog, headaches, lethargy, or a bad mood. Drink more water! This is my simplest and most basic health advice.

The gut and brain are inextricably connected, and this is due in large part to the gut microbiome. Fibre, prebiotics, and fermented foods – the gut and brain are integrally linked, and this is due in large part to the gut microbiota. Gut communications may impact brain function, including emotional states, while brain signals can influence digestive function (such as motility, secretion, and immunological function). Start with fiber to keep your gut microbes happy, and therefore you happy. The more the variety, the better! Dietary fiber from Jerusalem artichokes, beets, garlic, onions, chickpeas, lentils, asparagus, and cabbage (among many more!) is resistant to digestion in the small intestine, allowing it to reach the large intestine, where it produces short chain fatty acids that feed healthy bacteria. These prebiotic fibers also promote the development of beneficial bacteria while enabling bad bacteria to die off, resulting in a better gut balance!

Other considerations:

Snacks that have been arranged ahead of time – Mood and the food we consume are intricately linked, and making a nutrient-dense meal may be the last thing on your mind when you’re feeling sad. We are enticed by the fast fix solutions at this time; packaged meals heavy in sugar and full of unrecognizable components. We consume them, get a glimpse of pleasure for approximately 20 minutes, and then our mood plummets once again. That’s when well-thought-out, healthy snacks come in handy. Dinner leftovers, hard boiled eggs, sliced apple with almond butter, a handful of raw almonds, yoghurt and muesli, protein balls, a muesli bar, hummus, and carrots are all good options. The trick to these snacks is to have them on hand and ready to consume; you won’t have to ponder or make choices if they’re already in your fridge.

Seek out sunshine and nature — green treatment and sunlight are the holy grail of mood enhancers. Spending time in nature activates the parasympathetic nervous system (rest and digest) and induces a sense of relaxation, which has a quick and evident influence on your mood and emotions (hence the names green treatment and nature therapy). Because we need sunlight exposure to control our circadian cycle and manufacture melatonin, and one of the important processes in making melatonin is the synthesis of serotonin (our happy hormone! ), sunshine may have a significant impact on mood. Low levels of vitamin D (the sunshine hormone!) have also been linked to an increased risk of depression and mood swings. I didn’t need more reason to go for a bushwalk in the spring sunlight, but hey, I’ll take it!

Exercise — moving your body, particularly with friends, is a certain method to improve your mood. Moderate-intensity physical exercise has been shown to alleviate anxiety and depression by improving blood circulation throughout the body and influencing our HPA axis in a beneficial manner (our intricate stress response system).

It’s sometimes as easy as looking at the things you’re consuming, the time you’re eating them, or simply walking outdoors in the sunlight to exercise your body to improve your mood. However, it is not always straightforward, and you may want assistance. Call us at 02 4961 4075 if you have any queries or would like to talk with one of our knowledgeable natural health practitioners. We’d love to talk with you and help you feel better organically!


I wish you good health.

Samantha Wilson is a young woman who has a

Some foods that have been shown to have a negative effect on mood include sugar, caffeine, and alcohol. Foods that are good for your mood include vegetables, fruits, and whole grains. Reference: foods that affect your mood negatively.

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About the Author

Simon Jameson

Simon Jameson is an expert reviewer at and has been with us since 2017. Trust his reviews as he is also a regular user of all products that he reviews.

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