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6 Ways To Lift Up Your Mood

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By Sneha Sadhwani, 

Clinical Nutritionist

Feeling stressed, anxious or depressed? You can partly blame your diet for it. The food you eat and the nutrients that enter your body, have a major impact on your mood, anxiety levels and depression. Wrong food choices and poor lifestyle habits can make you feel blue, but a healthy diet favors good mood and induces a feeling of happiness. 

Here are 6 ways to kick start your feel-good hormones and uplift your mood:

1. Eat Foods Rich In Omega-3 Fatty Acids

Growing evidence suggests that deficits in omega-3 fatty acids is a contributing factor for mood disorders. Omega-3 fatty acids inhibit the release of inflammatory compounds that have been linked to depression. These fatty acids further provide protection to the brain cells, enhance neurotransmission and have antidepressant effects. 

In a study, 12 women with bipolar disorder and depression received omega 3 fatty acids for 4 weeks. An improvement in the symptoms was observed after the intake of omega 3 fatty acids. 

How Can You Get Omega-3 Fatty Acids In Your Diet?

2. Up Your Intake Of Fresh Fruits And Vegetables

Individuals who consume more fresh fruits and vegetables are linked to lower depressive symptoms and stress and higher positive mood, says a research published in 2018. The study also found top 10 raw foods that are related to better mental health, these include:

The vitamins and minerals present in fruits and vegetables play a vital role in maintaining optimal physical and mental function via the following mechanisms.

Hence, you can improve your mood and overall mental health by increasing your intake of fresh fruits and vegetables that are loaded with micronutrients. 

3. Boost Your Intake Of Probiotics

In the last decade, probiotics have gained a huge popularity because of their ability to create a healthy gut environment. But, little do people know that a healthy gut is positively linked to a healthy brain. 

The gut and the brain are connected to each other through the gut-brain axis.

The bacteria present in the gut activates the immune system, which plays a crucial role in regulation of the brain and human behavior.

Moreover, probiotics seem to exercise influence on mood, anxiety and depression. A scientific trial observed that individuals who consumed probiotics for 4 weeks showed an improvement in mood, fostering reduction in negative thoughts. 

Foods To Eat:

4. Opt For Whole Grains

One interesting study found that consumption of whole grains is linked to better psychological function, whereas a positive association between refined grain consumption and depression and anxiety was observed. 

Whole grains contain B-complex vitamins that convert the food we eat into energy, required for the proper functioning of the brain. 

Moreover, B-complex vitamins are involved in the production of neurotransmitters that help in memory and learning. 

Eating whole grains may also trigger the release of serotonin, a hormone that induces a feeling of happiness, keeps you calm and regulates mood. 

Foods To Eat:

5. Reach Out For A Cup Of Green Tea

Green tea is referred to as a ‘mood and brain food’. Such an effect of green tea is attributed to the presence of compounds in it, which include:

Hence, drinking green tea may benefit the mood, induce mental clarity, improve cognitive function and help in relaxation.

6. Enjoy Dark Chocolate In Moderation

Chocolate is a comforting food and a mood-enhancing agent. Carbohydrates and flavonols in chocolate promote ‘feel-good sensations’. 

Chocolate consumption induces neurotransmitter activity that may have anti-depressant benefits. Theobromine, a compound present in chocolate reduces the level of stress hormones in the body. 

Dark chocolate boosts the production of endorphins, which are chemicals in the brain that induce feelings of pleasure. 

One study reported that individuals who consumed dark chocolate had 70% lower odds of reporting depressive symptoms than those who do not consume chocolate at all. 

Chocolate contains a number of psychoactive ingredients that produces a feeling of happiness. Another compound in chocolate called phenylethylamine is important in regulating the mood. Hence, a moderate consumption of chocolate may be beneficial in uplifting the mood. 

References:

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