Eat to feel better
If you’ve ever found bliss in a bite of chocolate or smiled when someone offered you a French fry, you know food can make you happy. But while treats may give you a brief emotional lift, sustained mood-boosting brain power can only come from a consistent supply of nutritious foods.
There’s a mountain of evidence to show the well-researched Mediterranean diet can help reduce the risk of heart disease, cancer and diabetes. It is also associated with improved mood and a reduced risk of depression or cognitive decline.
The key is to emphasize vegetables, fruits, beans, nuts, whole grains, olive oil and lean protein, while reducing ultra-processed, fried and sugary foods. Basically, eat the real stuff and cut back on junk food. Nourishing foods help boost serotonin, the neurotransmitter responsible for happiness and well-being. They also provide vitamins, minerals and antioxidants to combat oxidative stress and reduce cellular damage to brain cells.
An offshoot of the Mediterranean diet is the brain-healthy MIND diet (Mediterranean — Intervention for Neurodegenerative Delay), based on the same foods with extra emphasis on eating berries, leafy greens and nuts. Researchers have found that people following the MIND diet have better cognitive abilities, equivalent to being 7.5 years younger than others.
It’s the cumulative and synergistic effect of all of the foods in the Mediterranean/MIND diets, and not one singular food, that has the most powerful effect on brain health. There’s no specific superfood that will make you happy or improve cognition. Aim for a variety of nutritious foods.
Some to consider:
Salmon: People who eat omega3-rich fish tend to have a lower risk of depression and a more positive affect.
Probiotics: Whether from supplements or foods, these good bacteria are beneficial for more than digestive health. People who take probiotics see improvements in perceived levels of stress and have a more positive mental outlook.
Leafy greens: Spinach, chard and other dark leafy greens contain magnesium, which can positively impact serotonin levels and boost your mood. Also add magnesiumrich pumpkin seeds, Brazil nuts, chickpeas and beans to your meals.
Blueberries: With a high content of antioxidants known as flavonoids, blueberries help activate brain pathways associated with better cognition and less cellular aging.
Oysters: They are high in zinc, a mineral not stored by the body that must be consumed daily. Other good sources include crab, beef, beans, chickpeas and cashews.
Chocolate: Studies show cocoa can shake off bad moods and may protect against depression. And sipping antioxidant-rich hot cocoa increases feelings of contentment. But to avoid too much sugar, choose dark chocolate.