By Rachel Lippmann-Turner, MS, RD
Living in our fast paced world with minimal relaxation time, it’s easy to get stressed, anxious, and even depressed. There are many medication options to help reduce the symptoms of anxiety and depression, but what about a more holistic approach? Can foods we eat help to improve our mood? The answer is YES!
Stress comes in many forms. It is a natural response of the body which can negatively impact physical and mental health. The effects can be treated with medication prescribed by a doctor, but did you know that there are foods that can also improve your mood and reduce the impact of stress?
When you’re feeling down and stressed, or if you would just like to facilitate a more optimistic mood, try consuming foods rich in B vitamins as they play a role in nerve and brain cell function. Foods rich in B vitamins include bananas, fish, baked potatoes, avocado, chicken, and dark leafy greens. Tryptophan (found in turkey) and magnesium (found in seaweed, maca root, and nuts) both help to release serotonin, a calming hormone in the body. Cortisol (the “stress hormone”) released during times of anxiety, can be reduced through consumption of vitamin C. Strawberries, citrus fruit, kale, red bell peppers, and papaya are all great sources of vitamin C, to name a few. Pure dark chocolate, without sugar or milk, can also decrease cortisol. Finally, avoiding coffee, fried foods, refined carbohydrates, and alcohol can be beneficial as they have been shown to increase anxiety.
There is no doubt that we are happier and healthier when our mood is bright. Unfortunately, good moods aren’t always possible, but why not help foster a cheery outlook by eating foods to improve your mood?
For more information please visit The Food Mood Project http://www.foodandmood.org/
Rachel is a Registered Dietitian and the Nutrition Educator for Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program’s Parent Toddler Nutrition Program. She can be reached at ral326@cornell.edu