Foods For a Better Mood

Meridan Zerner, MS, RDN, CSSD, LD

After a long or frustrating day, many of us might be tempted to turn to a bowl of ice cream or a bag of chips for a little stress relief. That’s perfectly natural. In the short term, sugar and fat can be very comforting. When it comes to the long term, though, research continue to show a connection between the foods or eating patterns we choose and our ongoing mood, ability to focus, and energy levels.

When it comes to improving mood, all roads consistently lead to the Mediterranean lifestyle pattern. In one study, people who follow a Mediterranean pattern with more vegetables, nuts, legumes, and fish-based omega-3 fats for six months showed a reduction in depression and an increase in quality of life.

So how can your food choices improve your mood?

One way is by reducing inflammation. A focus on the anti-inflammatory-rich foods of a Mediterranean meal plan may help reduce the inflammatory markers in the brain that tend to be more present in higher levels for people with depression and anxiety.

Another way is through blood sugar regulation. When you focus on more whole foods and less refined ones, you more naturally stabilize your blood sugar, which can help keep your mood on an even keel. When you consume a lot of high-sugar, high-fat, ultra-processed foods like prepackaged snacks, cookies, or chips, you tend to experience a spike in blood sugar, that’s usually followed by a crash. That can make your body – and your brain – feel tired and irritable. So, enjoying a diet rich in less processed foods can help balance blood sugars and potentially improve your mood, too.

How you eat can also make a difference in your mood and well-being, too. Connecting with friends and family can positively influence how you feel when you make that colorful meal an integral part of the recipe for a better mood. Consider how you can carve out time to slow down, sit down, and savor your meal with others whenever you can.

Enjoying a variety of whole foods can increase your level of optimism and protect you from a low mood.

Consider how you might experiment with adding some of these Mediterranean-friendly foods into your eating patterns this week:

• Vegetables and fruits
• Legumes (think about chickpeas, beans, and lentils)
• Nuts and seeds
• Fish (particularly fatty fish such as salmon, trout, tuna, etc.)
• Whole grains (such as whole wheat, oatmeal, brown rice, quinoa, and barley)
• Unsaturated fats (like olive oil)

While food doesn’t replace a medication or professional support where needed, it can positively impact the way we feel, physically and mentally. You can find more information, tips, and strategies on the Mediterranean eating pattern in your Wondr program, plus some delicious recipes in the Library to try out in your own kitchen. See if one of these strategies helps improve your mood and overall well-being this week.