MOOD SABOTEURS

Feeling wired, grumpy or down? Unhelpful diet choices could be sabotaging your mood. For a healthy belly and a happier disposition, make these important diet tweaks:

Give junk food a miss “People who eat a lot of junk foods and highly processed foods, like soft drinks, doughnuts, cakes, ice-cream, fried food, fast food, pizzas, pies and snack foods, are more likely to have depression,” Prof Jacka says. Even some of the additives that go into fast foods are now being recognised as potential mood-blitzers. “Animal research suggests that even a simple ingredient like emulsifiers might strip your gut lining a little like a harsh detergent,” Prof Jacka explains. Artificial sugars can also be problematic. “They lead to unstable blood sugars and can cause weight gain, which appears to be directly related to their impact on belly bacteria.”

Avoid one too many Though a few G&Ts may push your “relax” button, overdoing alcohol can trigger the release of adrenaline, making you feel anxious. Alcohol can also irritate the gut lining and increase bad belly bacteria.

Cut back on coffee Those long blacks or lattes can increase acid production in your gut, which can also irritate the lining of your stomach. This is still the case even if your coffee is decaffeinated. “Caffeine can also trigger shakiness, heart palpitations, difficulty sleeping and a general sense of anxiety,” says Jared Brown, Head of the NSW Poisons Information Centre.

Lose the lollies and crisps Salt increases your blood pressure, while sugar spikes your blood glucose and insulin levels. Both of these responses can trigger the release of stress hormones, such as cortisol and adrenaline.