Hi there friends, I have been trying to be healthier the last year or so, and one thing that includes is eating healthier. I have never been much of a sweets person, but give me chips and salsa and I’ll gorge on them. I love all things salty!
March is nutrition month. So I thought it would be good to talk a little bit about food. That and it’s the end of winter and my seasonal “blah” brain is really getting old. Did you know that certain foods can help boost your mood and lower stress levels? I didn’t realize how much food plays a role in your mood until I did a bunch of research. As a nurse, I preach eating healthy to all of my patients, but was I really following my own advice? It’s
Certain foods can boost neurotransmitter production, like serotonin, melatonin, and dopamine. In addition to eating these foods, try to make sure you are getting quality sleep, and moving your body several times a week.
So what to eat to improve your mental health….
Fatty Fish
For a dose of omega 3’s, try Salmon or Tuna. Which are both high in omega 3 fatty acids. Omega 3’s have been linked to lower depression scores in multiple studies. Anchovies and Sardines are also good if you like these less popular fishes.
Fermented Foods
Fermented foods like kimchi, kefir yogurt and saurkraut have been linked to better gut health. The brain and digestive system are intimately connected and so the health of your gut affects your moods. These foods also help boost serotonin levels in the brain which leads to a better mood. My favorite fermented drink is kombucha.
Nuts & Seeds
These contain tryptophan which is linked to improved moods, less stress and melatonin production. They also contain healthy fats, which will provide energy for longer than carb heavy snacks. Eat a handful to stave off the afternoon munchies, and help to avoid that energy crash at the end of the work day.
Banana’s
Banana’s are another food that helps to boost the production of serotonin and dopamine in the brain. They contain vitamin B6 and prebiotics which help support your gut health. Pair a banana with some almond butter for a filling snack without the sugar crash.
Avocados
Full of healthy fats and fiber which will keep you full for longer. Pair with a whole grain seed and nut bread for a filling, if trendy snack.
Eggs
Eggs contain choline which help focus and brain function. The vitamins B6 and B12 also may help with cognitive decline and memory.
Green Tea
Green tea, especially matcha, which uses the whole leaf contains antioxidants. They also have amino acids and caffeine for an afternoon pick me up. Green tea contains less caffeine than coffee or a redbull, so you won’t get the jitters after drinking it.
I like to make an iced matcha latte, by mixing matcha in hot water. Then pouring this over ice and topping it off with a spash of whole milk.
Blueberries
Berries in general are a good source of antioxidants. they help protect the brain and improve memory. Antioxidants help fight inflammation which is a good thing for the whole body. Blueberries are high in anthocyanins which have been shown to protect from cancer, dementia and diabetes.
Leafy Greens
Are high in plant based iron. Iron is used to make red blood cells, so in turn can help with energy levels. They are also high in vitamin K and folate which are essential in pregnancy. The beta-carotene in spinach and kale can also help protect your brain from dementia.
Snack Ideas:
- Smoothie- add in spinach, plain greek yogurt, banana and a scoop of nut butter for a brain boosting smoothie.
- Berries and a handful of walnuts or almonds.
- Bannana with nut butter like almond butter
- Avocado toast on whole wheat bread, bonus for a nine grain option
- Hard boiled eggs with a sprinkle of salt
- Spinach and berry salad with a homemade poppyseed dressing. See my post here for a summery salad.
For tips on self care while on vacation see my post, here.
I am always looking for new ways to take better care of myself. I’m not perfect but I will tell you that these snacks are much more filling than the donuts my patients are bringing in to work for the nurses. And there isn’t the resulting sugar crash after eating these.
Disclaimer, some of the links are affiliate links. You won’t be charged more to shop them, however I may earn a small commission. As always I only link items that I have personally purchased and recommend.
Leave a Reply