Chicken Wings. Chocolate chip cookies. A pint of Espresso Chip ice cream. Man they sound good, don’t they?   These are often the type of food we turn to for comfort when we’re feeling emotionally drained, stressed and need an escape.

Yeah, they make us feel better for a few minutes, until we find that our mood swings back into stress-mode AND we’re angry that we ate all those calories! That’s because all these foods raise and lower blood sugar and disrupt our bodily systems in a bunch of ways. Eating too much of one type of food or not enough of a certain nutrient can have both short- and long-term effects on mood.

We have to train ourselves to seek out better foods. There are terrific things to eat that bring real, long-lasting comfort and tickle our taste buds when we are at the point of overload. Reaching for a banana topped with almond butter instead of a cookie can begin a simple, life-altering shift that may help you ward off mood problems as well as lessen the impact if they do occur.

The choices you make when you munch will absolutely influence how you’re going to feel afterwards.  Food has a powerful affect when it comes to depression and the brain.

By selecting foods for meals and snacks that contain a balance of several beneficial nutritive elements, you can create a Defense Against Depression or Security Against Stress! These food strengthen your brain and body in ways that boost emotional health.

Magnesium for mood

Eating more sunflower seeds, fish and other magnesium-rich foods will help because magnesium aids in improving mood and energy by producing and supporting the brain chemical serotonin. Women, more than men, frequently have insufficient amounts of magnesium in their system.

Foods high in magnesium include almonds, avocados, spinach, pumpkin seeds, sunflower seeds, peanuts, soybeans, black beans, salmon, halibut, oysters and grains such as buckwheat, quinoa, oats, brown rice and amaranth.

Friendly fats and carbohydrates

Avoiding fat is SO passe!  More and more research is finding that the body needs good fats for a myriad of functions. Plant-based fats are vital for brain health, in part because they keep cell membranes fluid.  Avocados, many different kinds of seeds and virgin olive oil are all great for the body and won’t pack on the pounds…as long as you use them within reason.

Starchy carbs are now considered the enemy.  But what do we CRAVE when we’re depressed?  Breads, pastas, cakes…SUGAR!!  Why?  Because carbohydrates produce serotonin, which floods us with good feelings and calmness. That blood sugar spike is followed quickly by a crash—often compounded by feelings of guilt about the enormous piece (or two) of cake we’ve just eaten.  Hide the sharp objects before you splurge.  Just saying….

You need to eat a bit of carbohydrates every day to fuel your brain properly, Think complex carbohydrates (starches), such as whole-grain products, vegetables (sweet potatoes are a great choice) and beans. Complex carbs contain fiber, which helps slow blood sugar level changes and reduce negative effects on mood. Green vegetables are fibrous carbs.  Those are lower in calories and also help fill you up, but don’t satisfy you the way starchy carbs do.

To get the most sustained energy, combine a complex carbohydrate with protein, another important nutritional depression fighter. Need a snack to keep you going?   Try low-fat cheese and whole grain crackers-I personally love goat cheese.  Why not throw some organic turkey on ½ a whole wheat tortilla?  I also love yogurt and fruit mixed with a bit of cinnamon.

Even a cup of skim milk has carbohydrate and protein at the same time.  Ever try a hemp seed beverage?  You can find them at most health food stores.  It’s a great take-with-you snack.

Opt for omega-3 foods

Omega 3s are touted as cures for a wide range of conditions. When it comes to depression, the scientific evidence shows that eating more foods with omega-3s in them can help reduce depression.

Foods high in omega-3s include wild salmon, sardines, tuna, trout, walnuts and hemp and chia seeds. Choose fish that have the lowest levels of mercury and other toxins, especially if you’re pregnant.  I see warnings all over the place about eating too much fish.  Opt for once or twice a week.  Chia and hemp seeds are incredibly versatile and can be put in everything from a salad to a smoothie.

Once you change your eating habits and get over the cravings for sugar, you’ll find that all the above mentioned foods will keep your emotions and stress at a more even keel and you just might find yourself enjoying the satisfaction of knowing you’re doing your body a service, while taking care of your mind, as well.

Did you enjoy this?  Please let me know and feel free to share it with your friends. Have a question or an issue you’d like me to talk about here?  Email me at rona@ronalewis.com and let me know.  I’ll be happy to share what I find out!