Your Food May Be Ruining Your Mood

We all know food affects our waistlines, but what about our minds? When we feel on the verge of a major meltdown for no apparent reason, our plates are rarely the first place we look for answers, but the foods we eat impact our happiness in surprising ways. Here are 10 foods that can help make you happy and 10 that might be making you a monster. 

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1. Berries

Not only are they a delicious, sweet treat, but berries like blueberries, raspberries, and blackberries may also stave off irritability. They're packed with antioxidants that can help reduce stress and inflammation, which in turn, improves your mood.

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2. Dark Chocolate

Good news, chocolate lovers! Dark chocolate contains compounds that can trigger the release of pleasure-causing endorphins and reduce stress hormones. 

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3. Salmon

Salmon is one of the best food sources of omega-3 fatty acids, which are proven to reduce stress. What's more, it contains high levels of vitamin D, which increases the happiness chemical serotonin. 

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4. Yogurt

Because the gut and the brain are intrinsically linked, foods like yogurt, which promote a healthy gut microbiome, are also good for your mind. Yogurt also contains amino acids that promote the production of serotonin. 

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5. Green Tea

If you're experiencing mood swings and irritability, you may want to consider swapping out your morning cup of joe for green tea. It contains amino acids that reduce anxiety and a small amount of caffeine, which can improve your mood and cognition.

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6. Leafy Greens

Yet another reason to eat your greens, they contain folate, which plays a crucial role in the production of happiness chemicals dopamine and serotonin. They're also high in antioxidants, which can help reduce stress and inflammation.

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7. Eggs

Eggs contain omega-3 fatty acids and vitamin B12 which are both linked to well-being and happiness. What's more, they're rich in amino acids that play a key role in serotonin and dopamine production. 

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8. Oats

Instead of eating sugary cereal in the morning, consider oatmeal for a happier day. It's high in fiber and complex carbs, which help maintain a better balance of chemicals in your brain as opposed to the sugar spikes and crashes you'd get from refined carbs.

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9. Nuts

Nuts, particularly almonds and walnuts, are high in selenium, magnesium, and other nutrients that are good for brain function and mood. They're also packed with fiber, which helps maintain equilibrium in the gut-brain axis. 

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10. Bananas

Bananas contain vitamin B6, which plays a role in the creation of serotonin and dopamine. They're also excellent sources of potassium and fiber, which contribute to overall well-being and help manage mood and energy fluctuations.

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Now that we've covered the foods that help you stay sane, let's go over the ones that might be sabotaging your mood.

1. Alcohol

Alcohol has a relaxing effect in the short term, but if you're a drinker, you've likely experienced the mood and energy slump the next day. Overall, it disrupts sleep patterns and neurotransmitters, potentially worsening mood disorders like depression and anxiety. 

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2. Sugary Treats

Sugary treats like cakes, pastries, and cookies are wonderful to indulge in, but don't overdo it, as they can cause sugar spikes and crashes. These lead to irritability, fatigue, and sometimes even anxiety.

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3. Deli Meats

Their effect on your happiness is just another of the countless reasons to boot processed deli meats like ham, salami, and bologna out of your diet. Their high sodium and nitrate content can negatively affect brain function and mood. 

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4. Fried Foods

Fried foods are high in saturated and trans fats, which can trigger inflammation and lead to mental health issues. Too much fried food can also negatively affect the balance of gut bacteria, disrupting the production of serotonin. 

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5. Soda

Soda is packed with sugar, which spikes your insulin levels and causes mood swings. Many types of pop also contain caffeine, which, in large doses, can cause "jitters" and anxiety. 

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6. Margarine

You may think you're doing your body a favor by choosing margarine instead of butter, but it's actually the opposite. Its omega-6 and trans fat content promotes inflammation and disrupts the production of dopamine and serotonin. 

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7. Coffee (In Excess)

While a small amount can actually be healthy for your brain, it's easy to overdo it when you drink coffee. Too much caffeine can induce anxiety, stress, and worsen symptoms of depression.

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8. Artificial Sweeteners

Even though many artificial sweeteners are designed not to spike your insulin as much as sugar, some studies suggest a link between them and increased rates of mood disorders. Artificial sweeteners have been shown to affect the levels of mood-regulating neurotransmitters in the brain and disrupt the balance of gut bacteria.  

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9. Energy Drinks

Energy drinks are a double-whammy when it comes to messing with your mood. They contain astronomical amounts of processed sugar and caffeine, both of which cause mood swings and anxiety.

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10. White Bread

Just like with sugar, refined carbs like those you find in white bread cause rapid insulin spikes and crashes. Repeated blood sugar crashes can lead to depressive symptoms like low energy and mood. 

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