Food & Mood

Optimal Brain Health


Ever notice how a sad salad just doesn’t hit the spot?

Or how a grumpy tummy can turn your day upside down faster than you can say “hangry”? Yeah, I’ve been there too.

Picture this: you’re feeling down in the dumps, and suddenly, a bowl of your favorite comfort food appears. Coincidence? Not really! Processed sugars and refined carbohydrates might offer a temporary mood boost, but they can send your mood spiraling downward in no time.

Did you know that what you eat can have a profound impact on how you feel?

It’s true! Let’s dive into the details:

Omega-3 fatty acids, found in fatty fish like salmon, flaxseeds, and walnuts, are like little mood-boosting superheroes. They help reduce inflammation in the brain and promote the production of neurotransmitters like serotonin, which can enhance feelings of happiness and well-being.

Next up, we have complex carbohydrates, the unsung heroes of stable moods. Foods like whole grains, legumes, and starchy vegetables provide a steady supply of glucose to the brain, keeping your mood on an even keel and preventing those pesky energy crashes.

And let’s not forget about antioxidants, those powerful little protectors found in colorful fruits and veggies. They fight oxidative stress in the brain, helping to preserve cognitive function and ward off mood disorders.

Did you know that protein isn’t just for building muscles? It also plays a crucial role in regulating your mood and keeping those neurotransmitters firing on all cylinders.

Here’s how it works: Protein is made up of amino acids, which are the building blocks of neurotransmitters like dopamine and serotonin—the feel-good chemicals in your brain. When you chow down on protein-rich foods like chicken, turkey, eggs, tofu, and legumes, you’re giving your brain the raw materials it needs to produce these mood-boosting neurotransmitters.But that’s not all! Protein also helps stabilize your blood sugar levels, preventing those energy crashes that can leave you feeling cranky and irritable. Plus, it keeps you feeling fuller for longer, reducing the likelihood of hangry outbursts.

Let’s get nerdy, shall we?

Let’s start with magnesium, the relaxation rockstar. Found in foods like nuts, seeds, leafy greens, and dark chocolate (yes, really!), magnesium helps regulate neurotransmitters involved in mood regulation, like serotonin. Plus, it’s a key player in the stress response system, so getting enough magnesium can help you keep calm and carry on.

Then there’s zinc, the mood stabilizer. This mighty mineral is involved in the synthesis of neurotransmitters and helps regulate the activity of brain cells. Foods like oysters, beef, beans, and nuts are great sources of zinc, so make sure to include them in your diet for a mood boost.

And let’s not forget about iron, the energy enhancer. Low iron levels can leave you feeling tired and sluggish, which can definitely put a damper on your mood. Foods like lean meats, beans, and spinach are rich in iron, so be sure to get enough to keep your energy levels—and your mood—up.

Next, the sunshine vitamin: vitamin D. Known for its mood-boosting properties, vitamin D helps regulate serotonin levels in the brain, which can help lift your spirits and ward off the blues. So, soak up some sun or reach for foods like fatty fish, and mushrooms to keep your vitamin D levels in check and your mood bright.

Next up, we have the B-vitamins, a powerhouse group that includes vitamins B6, B12, and folate. These vitamins play a key role in synthesizing neurotransmitters like serotonin and dopamine, which are essential for regulating mood and promoting feelings of happiness and well-being. Load up on foods like leafy greens, eggs, poultry, and whole grains to get your B-vitamin fix and keep your mood on an even keel.

So, whether it’s soaking up some sun for vitamin D, loading up on leafy greens for B-vitamins, or snacking on nuts and seeds for minerals, making sure you’re getting the right vitamins and minerals can help keep your mood bright and your spirits high. Here’s to feeling good from the inside out! 🌞🥦💊

As with all processes in the body, our cognitive function is heavily dependent on stress management, optimal nutrition, avoidance of inflammatory foods, relief of toxic burden, and balancing of the gut microbiome. The proven B.R.A.I.N Method can help streamline you to the best version of YOU!

So, what’s the bottom line? Pay attention to what’s on your plate, because it’s not just your taste buds that are affected by your food choices—it’s your mood too! 🥗🧠

Here are ways I can help!