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Dec 7, 2018 · When we consider the connection between the brain and the gut, it's important to know that many serotonin receptors are located in the gut. In the relatively new field of nutritional psychiatry we help patients understand how gut health and diet can positively or negatively affect their mood.
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Jan 12, 2021 · Certain foods and nutrients help your brain to make chemicals that can impact your mood, attention and focus, while other foods can zap your energy, says registered dietitian Sarah Thomsen ...
Oct 23, 2023 · If you struggle with mood changes and other behavioral health issues, there’s a chance that your diet has something to do with it. “Animal and human studies show us that the brain and gut microbiome are intimately connected,” said Arpana “Annie” Gupta, PhD , co-director of the Goodman-Luskin Microbiome Center at UCLA.
- Fatty fish. Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own. Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression (5, 6, 7).
- Dark chocolate. Chocolate is rich in many mood-boosting compounds. Its sugar may improve mood since it’s a quick source of fuel for your brain (11, 12).
- Fermented foods. Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood. The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids (14).
- Bananas. Bananas may help turn a frown upside down. They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin (20).
- Highly Processed Foods. While you should try to steer clear of highly processed foods, that doesn't mean you have to swear off anything that comes in a package.
- Sugar-Sweetened Beverages. Edwards recommends cutting down on having sugar-sweetened drinks like soda, energy drinks or sports drinks. She says, "Without the fiber of whole foods, the sugar in drinks makes your blood glucose shoot up (which feels great at first) and then it plummets down, which makes you lethargic and cranky."
- Alcohol. Edwards says, "Alcohol is fine in moderation for most people, but it is important to note that it is a central nervous system depressant and can make you feel more tired and can worsen depression after consumption."
- Foods That You Have an Intolerance To. If any food is making you feel physically ill, it is probably not helping your mood either (no matter what it is).
Sep 18, 2022 · How the foods you eat affect your mental health. Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain.
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Mar 8, 2024 · Limit ultra-processed foods. Eat more fruits and vegetables. Drink coffee and tea, which encourage your body to release dopamine, a natural mood enhancer. Keep a food journal to gain a better understanding of how food affects your mood.
