If you want to improve your mood, lower feelings of stress, the good news is that you can actually better control your moods, cravings, and be happier by eating certain foods.
How to Fight Depression and Anxiety:
It has been scientifically proven that high carbohydrate foods trigger a release of serotonin, a natural opioid, which acts in the brain similarly to the drug opium. Therefore, consuming a high carbohydrate food actually does release a chemical that improves mood. People that are unable to control their carbohydrate cravings have actually been shown to have lower serotonin levels. The problem is, long-term consumption of foods are high in sugar which leads to weight gain, candida, and low energy, all of which can lead to symptoms of depression.
So how can you improve your serotonin without sugar and unhealthy fat?
There are 2 keys to improving mood and beating food cravings with nutrition and they are consuming:
- Vitamin B12
- EPA Fats
Vitamin B12 and B-Complex Vitamin B12 are vitally important to support your neurological system, for energy, and “good mood” hormones. If you want to get more Vitamin B12 to consume raw dairy products like raw cheese and you can get B12 from wild caught salmon, eggs, organic poultry, or if you are a vegan make sure to supplement with Raw-B12. To increase your intake of other B-vitamins such as folate, consume spinach, sunflower seeds, and dried herbs. B-Vitamins also helps to produce serotonin without the sugar toxicity and excess calories. Other foods high in tryptophan include pineapple and eggs. Low intake of omega-3 fats is associated with greater rates of depressed mood. You can get omega-3 from, Salmon Fish, Walnuts and Cod Liver Oil.
A study in the Archives of General Psychiatry showed that supplementation with EPA, an omega-3 fat, helped reduce symptoms of depression by 50%. This isn’t surprising since our brains and nervous systems are mostly made up of fat, 20% of which are omega-3s. Omega-3s work to reduce overall inflammation, which may help improve brain function overall.