Food To Boost Your Mood
We know, it sounds too good to be true. But, amazingly, it works
Motivation
When it comes to staying motivated, you need to consider factors other than your diet. Ensuring you have a good sleep and self-care routine is essential to help you maintain the energy to stay motivated, but certain nutrients can help in this area, too.
Tyrosine is an amino acid and precursor for neurotransmitters noradrenaline, adrenaline and dopamine. A key part of your body’s sympathetic nervous system, the production of these neurotransmitters is directly dependent on dietary tyrosine. Amino acids such as tryptophan and tyrosine compete with one another to cross the blood-brain barrier when consumed in food, so it’s worth considering a supplement.
TRY 1. Vitality CBD Active Boost drops (£28, boots. com) – they contain vitamin B12 and caffeine. B12 plays a major role in energy production and supplementing can aid in the reduction of tiredness and fatigue, while caffeine promotes alertness as well as temporarily enhancing athletic performance and motivation.
Memory
Improving your brain health is likely to have a positive impact on your memory, but if you’re prone to forgetting appointments, pack your diet with memory-boosting nutrients.
As well as boosting mood, foods rich in omega-3 fatty acids can increase blood flow in the brain and boost cognition. B vitamins are also essential in various areas of brain function. Supplementation with B vitamins can lead to a reduction in the rate of brain atrophy, and while further studies are needed into the relationship between vitamin B12 and memory, having sufficient levels in your diet (through foods such as fish and poultry) is essential.
Vitamin D deficiency has been linked with visualmemory decline, and since it is estimated that a quarter of the UK population is deficient, it’s recommended we all take a supplement in autumn and winter.
Finally, antioxidants support memory by reducing inflammation and oxidative stress, and boosting brain cell connections. Studies show antioxidant compounds such as those found in berries can offer neuroprotective effects through neuronal communication, so throw a handful of berries into your postrun smoothie.
TRY 2. Tiana Advanced Formula Memory Oil (£19.99, tiana-organics. com). It contains omega-3 DHA and vitamin D3, along with other brain boosters, including turmeric.
Mood
When it comes to boosting your mood with nutrition, maintaining stable blood sugar levels is key. A diet dominated by starchy carbohydrates and sugars causes blood sugar fluctuations, which can play a part in triggering anxiety. The best way to keep your blood sugar levels stable is to eat balanced meals based on protein, healthy fats, vegetables and low-glycaemic carbs.
Omega-3 fatty acids are required for healthy brain function and studies show that they may help mood disorders, owing, in part, to their anti-inflammatory effects. The best food sources are oily fish, but you can take an omega-3 supplement if you’re not consuming much in your diet.
Tryptophan is the amino acid precursor of serotonin, often referred to as the ‘happy hormone’. While it’s a good idea to consume tryptophan-rich foods such as chicken, eggs and fish, it may be worth taking a supplement, in the form of 5HTP, separately to food.
Magnesium deficiency has been associated with an increased likelihood of anxiety and depression. Studies show the mineral may help to reduce anxiety and enhance conventional depression and anxiety treatments.
TRY taking a warm bath with magnesium salts or massaging your skin with a magnesium body lotion (3. Better You Magnesium Sleep Lotion, £6.65, betteryou. com/magnesium-sleeplotion). This is also a great away to begin recovery after a run.