By Ginger Cochran, MS, RDN, CDCES
Did you know our diet can impact our mood and overall sense of happiness? It’s true. What we eat can affect our mental health. That is why we at Designer Wellness believe in whole-body nutrition to keep you nourished from head to toe. This blog will show you what foods to eat to promote your mental health and happiness.
The Importance of Gut Health
Gut health is crucial for overall well-being, particularly for mood regulation. An astonishing 90% to 95% of our serotonin receptors are located in the gut. Serotonin, often called the "feel-good hormone," significantly influences mood, sleep, and appetite. Maintaining a healthy gut can directly impact serotonin production, enhancing mood and mental health.
Tips to Promote Good Gut Health:
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Prebiotic and Probiotic Foods: Incorporate foods like yogurt, kefir, sauerkraut, and kimchi to support healthy gut bacteria.
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Pro Tip: Try to get probiotic foods at each meal. Enjoy adding kefir or plain yogurt to your Designer Wellness protein drink. You can also try our Designer Plant or Aria, which has prebiotics and probiotics in the powder.
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Avoid Artificial Additives: Limit your intake of artificial sweeteners, trans fats, and processed sugars. These substances can negatively affect gut health and are most commonly found in highly processed foods. Eating more whole foods, such as whole grains, fruits, vegetables, and pure proteins, is the easiest way to decrease your intake of artificial ingredients.
Balancing Blood Sugars
Stable blood sugar levels are vital for maintaining a steady mood. Fluctuations in blood sugar can lead to irritability, fatigue, and mood swings. Eating regular, balanced meals helps keep blood sugars and energy levels consistent.
Pro Tips for Balanced Blood Sugars:
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Focus on fiber: Choose foods with carbohydrates that are also high in fiber, such as whole grains, beans, whole fruit, and starchy vegetables. Fiber slows the rise in blood sugar when consuming carbohydrates.
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Protein and Healthy Fats: Pair all snacks and meals with protein or healthy fat. Healthy fats and proteins take longer to digest than carbohydrates, causing a slower rise in blood sugar and promoting sustained energy.
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Great snacks include Designer Smoothie, apple with peanut butter, tuna, whole grain crackers, Designer Wellness protein drink with berries and Designer Egg or any Designer Wellness other protein powder, turkey roll up in a whole grain tortilla.
The Role of Fiber
Fiber is essential for a healthy digestive system and can help regulate blood sugar levels. High-fiber foods also support gut health by promoting regular bowel movements and feeding beneficial gut bacteria.
Pro Tip for Boosting Fiber-Rich Foods:
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Fruits and Vegetables: Aim for a variety of colorful fruits and vegetables. Think of a rainbow of colors to ensure you are getting a variety of phytonutrients, micronutrients, and fiber. If you’re struggling with variety, consider adding berries and spinach to your favorite smoothie with Designer Wellness protein powder.
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Beans: Increase your beans and lentil intake. Beans are loaded with fiber, protein, and essential nutrients. Try adding these superfoods to one meal a day or more!
The Benefits of Healthy Fats
Healthy fats are critical for brain health and mood regulation. In fact, your brain is 60% fat! Omega-3 fatty acids, in particular, are known for their mood-boosting properties. These fats support cell membrane health and are essential for producing neurotransmitters like serotonin.
Pro Tip for Boosting Healthy Fats:
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Oily Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. Aim for two servings a week, such as a salmon salad, tuna with crackers, or sardines on a pizza. You can also incorporate algae oil if you’re not big on fish or vegetarian.
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Plant-Based Oils: Incorporate nuts, seeds, extra virgin olive oil, flaxseed oil, and walnut oil into your diet. You can add chia seeds to your smoothie with Designer Wellness protein powder for an extra omega-3 boost, or make chia pudding and mix in our Designer Lite Cookies & Cream for a fun and healthy dessert!
Foods That Boost Serotonin
Tryptophan, an amino acid that is a precursor to serotonin, is found in various foods. Consuming these foods can help boost serotonin levels naturally. Here are eight serotonin-boosting foods:
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Salmon: Rich in omega-3 fatty acids and vitamin D, salmon supports strong bones, healthy skin, and eye function.
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Poultry: Chicken and turkey are high in protein and low in fat, making them excellent choices.
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Eggs: eggs and Designer Egg are healthy options that provide protein and other essential nutrients.
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Spinach: This leafy green is a good source of tryptophan and iron, which help produce healthy red blood cells. Adding spinach to your smoothies with Designer Wellness is an easy way to boost your spinach intake!
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Seeds: Incorporate seeds into your diet by sprinkling them on salads or adding them to yogurt, cereals, and Designer Wellness smoothies.
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Milk: Opt for low-fat milk to get calcium without the extra saturated fat.
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Soy Products: Tofu, soya milk, and soy sauce are excellent sources of tryptophan for vegetarians and vegans. Add soy milk or silken tofu to your Designer Wellness protein smoothie for an extra protein boost!
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Nuts: Nuts provide protein, healthy fats, and fiber. They make a great snack that can help keep you full and energized. Add a tablespoon of almond butter to your Designer Wellness protein smoothie for a filling and satisfying meal!
Carbohydrates and Tryptophan
Carbohydrates play a crucial role in allowing tryptophan to reach the brain and produce serotonin. You heard that right! Contrary to popular diet, you do need carbs! Including healthy carbohydrates in your diet can enhance the effectiveness of tryptophan-rich foods.
Healthy Carbohydrate Sources:
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Fruits and Vegetables: These provide essential vitamins, minerals, fiber, and phytonutrients for medicinal benefits. Try any of our Protein Smoothies for a delicious mix of superfood fruits!
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Whole Grains: Whole grain breads and pastas release energy slowly, helping to maintain a balanced mood.
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Beans: Loaded with protein, fiber, and nutrients, these are superfood carbohydrates!
Additional Tips for Boosting Serotonin and Mood
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Stay Hydrated: Drink plenty of fluids to keep your body and brain hydrated.
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Get Outdoors: Exposure to sunlight can help increase serotonin production and combat seasonal affective disorder (SAD).
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Exercise Regularly: Physical activity releases endorphins, which can reduce stress and improve mood.
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Maintain a Positive Outlook: Balance your diet, exercise, sleep, and mindset to enhance your overall well-being.
Incorporating these mood-boosting nutritional tips into your daily routine can support your mental health and help you enjoy a more balanced, happy life. Remember, what you eat profoundly impacts your feelings, so choose foods that nourish your body and mind. Designer Wellness is here to support you. Check out all our healthy living blogs here, and enjoy the mood-boosting smoothie recipe below!
Mood-Boosting Smoothie
2 scoops Designer Egg Vanilla
1 banana
1 cup Strawberries or Berry Mix
½ cup frozen Spinach (1 cup if fresh)
1 cup Soy Milk
1 Tbsp chia seeds
¼ cup cashews
INSTRUCTIONS
Mix it all together and enjoy!
