When we’re unhappy, angry or depressed, we usually crave something sweet. Foods like candy and cake elevate your mood and make you feel relaxed because sugar and carbohydrates contain an amino acid called tryptophan, which increases the brain’s serotonin, a chemical that makes us feel happy. Unfortunately, about 90 minutes after eating a sugary treat, this feeling is gone. So we eat more sweets to feel good again, and our mood goes up and down all day, which is not what we want.
The secret of a happy mood is a balance of complex carbohydrates, proteins and fats. Carbohydrates fuel the brain and provide energy. Proteins slow down the rate at which carbohydrates are used by the body. Fats provide long-term storage of energy and make you feel good. We also need fruits and vegetables, because they contain anti-oxidants that defend our brain cells against damage so they can function properly, keep us healthy, full of energy and focused.
CARBOHYDRATES
While sugar gives only a short-term boost of energy, complex carbohydrates provide a slow release of energy and a steady supply of glucose to the brain, helping us relax and diminishing stress hormones. Complex carbohydrates include whole-grain foods (like brown bread, baladi bread, beleila and burghul), beans, potatoes, nuts, and vegetables. To increase the chance of tryptophan entering the brain, carbohydrates should be eaten with protein foods.
PROTEINS
Proteins are important for producing chemicals that allow your brain cells to communicate. Proteins contain an amino acid that makes you energized, increases memory and alertness, alleviates depression and reduces hunger. Protein foods include beef, chicken, fish, dairy products (milk, yogurt, cheese), eggs, beans and nuts.
FATS
The brain needs fatty acids to create cells that allow you to think and feel. The body warns you when too little fat is consumed by causing you to feel depressed. The type of fat you eat is important, though. Avoid animal fats, like fatty meats, butter and ghee, which your brain does not need and which could raise your cholesterol level. When it comes to lifting your mood, omega-3 fatty acids do the job. They manipulate brain chemicals to boost your mood, have a calming effect and ward off depression. The best sources of omega-3s are fatty fish, especially salmon, mackerel, herring, tuna, sardines and anchovies. They are also found in small amounts in eggs and organ meats like liver and kidney. Other sources include walnuts, pumpkin seeds and dark greens such as spinach.
GETTING THE BALANCE RIGHT
Your brain needs a balance of energizing and calming brain messengers according to what you are doing at a particular time of day. If you want to stay alert, have a small amount of complex carbohydrates with a larger amount of protein, because protein makes you feel energized. On the other hand, if you want to relax or fall asleep, eat a meal low in protein but high in complex carbohydrates, because they have a calming effect. Pay attention to what you eat and how you feel afterwards to learn what works best for you according to your daily activities.
Mood Boosting Tips
A proper diet helps you overcome stress and elevate your mood. Here are some guidelines:
1. Don’t skip breakfast.
In the mornings, the brain doesn’t have any fuel. That’s why we are usually sensitive and cranky. The right combination is carbohydrates and proteins. Examples of balanced breakfasts are: eggs, whole wheat bread and orange juice; or cheese, whole wheat bread and a piece of fruit.
2. Watch your caffeine intake.
Having one or two cups of coffee a day (preferably in the morning) is okay. More than that will cause heart palpitations, uneasiness and may lead to insomnia. Cola, tea and chocolate also contain caffeine, so cut down on them as well.
3. Eat fruit instead of sweets.
Sweets give you a quick boost of energy, but then your blood sugar levels drop and so does your mood. Fruits are better because they are turned into energy slowly by the body without upsetting your blood sugar balance.
4. Avoid overeating.
It makes your brain sluggish, because after a large meal, your blood is diverted from the brain to the digestive tract. Eat four to six small meals a day, including snacks to keep your energy level constant.
HAPPY FOODS
In addition to getting a balance of carbohydrates, proteins and fats, these foods can boost your mood:
*Bananas, pineapple, plums, nuts, milk, turkey, seafood (especially clams, oysters, octopus and squid), and sunflower seeds contain tryptophan, a substance that increases your brain’s “happy chemical” serotonin.
*Red pepper activates the body to release endorphins, “feel-good hormones.”
*Spicy food can lift your spirit by stimulating your taste buds.
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