Good Mood Foods
enhancing wellbeing with foods that make you feel good!
Writing this for you on one of the first beautiful spring days, from a NYC cafe. What’s my order, you ask? Gluten-free avocado toast drizzled with honey and a squeeze of lemon + iced matcha latte with coconut milk. Q: What could be better? A: Understanding why this food combo can boost your mood!
The Gut Brain Connection. Your gut is connected to your brain. This gut-brain axis is called The HPA Axis, as it consists of the hypothalamus, pituitary gland and adrenals. (Spoiler: there is, in fact, a correlation between gut dysbiosis/dysfunction and feeling burned out. You are not insane.)
The hypothalamus controls hunger & thirst, sleep-wake cycles and hormone letdown. The hypothalamus produces oxytocin (the love hormone - release is stimulated by giving & receiving hugs) and vasopressin (water retention, uterine contractions during childbirth). Think hypothalamus = homeostasis, so physical responses to emotional experiences, ie increased heart rate, blood pressure and perspiration when something/someone triggers any kind of emotional response. These hormones released by hypothalamus then influence the pituitary gland.
The pituitary gland is the puppet master. It produces & releases hormones (growth hormone & sex hormones, etc.) that regulate other hormone-producing glands, like the thyroid, adrenals & gonads. The pituitary gland has a direct role in blood pressure & temperature regulation, breast milk production & water/electrolyte balance. The pituitary gland releases ACTH (adrenocorticotropic hormone) in response to stress, which triggers the adrenals to produce cortisol, the body’s stress hormone.
Enter: the adrenal glands. These sit on top of your kidneys. Adrenals produce cortisol which prepares the body for fight or flight (adrenaline/epinephrine, norepinephrine, blood sugar, metabolism), aldosterone (salt/water balance, blood pressure) and androgens like DHEA, which are then converted into estrogen & testosterone.
*I use the Thorne stress test in my practice, as it tests both your cortisol & DHEA levels, giving us more insight as to what is being effected by your stress, and how we can respond.
The gut-brain axis links the emotional centers of the brain - and the body’s overall nervous system - with intestinal functionality. Clinical research is beginning to show direct results between increased HPA axis responses in IBS patients compared to controls (non-IBS patients). Progress! For this reason, having a healthy gut is very important for stress support, emotional wellness and overall happiness!
Happy Hormones & The Foods You Eat. Serotonin, dopamine and endorphins are mood-boosting hormones that get you feeling good. Hormones and neurotransmitters are involved in many of the body’s essential processes, as detailed above, and as such, moods are significantly influenced.
Serotonin is your body’s natural “feel good” chemical. Approx. 95% of serotonin is actually made in - yes, you guessed it - the gut. The gut produces serotonin from the amino acid tryptophan (food sources of tryptophan: think protein foods, plant-based sources are nuts & seeds, soy, oatmeal, bananas for some reason, and dark chocolate). Having a healthy gut microbiome will positively influence happiness levels as a result of serotonin production. Serotonin helps you to feel calm, happy & emotionally balanced. Foods that boost serotonin levels: bananas, dark chocolate, nuts & seeds.
Dopamine is another neurotransmitter that effects mood, and is associated with the brain’s reward system: challenges, excitement, motivation & pleasure. Dopamine imbalances can look like depression and ADHD. Dopamine effects gut motility - the rate at which food moves through the small intestine and into the colon. Dopamine also regulates blood flow to the stomach and intestines, which protects the mucosal lining AND allows for greater nutrient absorption. Dopamine helps regulate blood sugar by signaling for the release of insulin from the pancreas, controls inflammation in the gut and influences the stimulation of gastric juices - which is required to break down food.
Low gastric juices can be caused by atrophy to the gastric cells that produce stomach acid, and with low levels of this hydrochloric acid, comes insufficient production of digestive enzymes. This can present as bloating, indigestion/heartburn, food seen in stool, and/or nutrient deficiencies. This can actually be caused by prolonged use of PPIs (these are only supposed to be used short term — long term use inhibits acid production altogether, ex: Omeprazole (Prilosec), Esomeprazole (Nexium), Lansoprazole (Prevacid), Pantoprazole (Protonix), etc).
Excess gastric juices looks like acid reflux, GERD (gastroesophageal reflux disorder), and can be caused by overuse of NSAIDs.
Both low and excess gastric levels, however, can be caused by stress, H. Pylori infection or consuming excessive amounts of alcohol or caffeine.
To circle back, dopamine helps with motivation, concentration & memory. Foods that boost dopamine levels: avocados, almonds & legumes.
When we think of endorphins, we usually think only of exercise - and to quote Elle Woods, “Exercise gives you endorphins! Endorphins make you happy!” Endorphins are produced within the hypothalamus and pituitary glands, and help the body to reduce pain & enhance mood overall. Think of endorphins as being released as a result of what makes you feel good: exercise & pleasurable experiences, like dining, laughing, self-care, etc. Foods that boost endorphin levels: spicy foods, dark chocolate & berries.
Omega-3 Fatty Acids & Your Brain. Omega-3s help to develop brain cells. Omega-3s boost memory, focus and attention to learning. Also - huge benefit to hair, skin & nails. The body cannot make omega-3 fatty acids, so we need to intake them from the foods we eat. Top plant-based bioavailable omega-3 foods: flax & chia seeds, walnuts, avocados & algae. *I will unpack the misconception that we need to eat fish to intake omega-3s in a future article, stay tuned.
Antioxidants & Stress Reduction. Antioxidants are natural chemicals that help reduce stress & the risk of disease in the body. Antioxidants give your cells energy, make your skin glow and promote eye health. There are different types of antioxidants as they relate to different food sources. Think antioxidants = the most brightly colored fruits and vegetables that you can think of. Eat an assortment of these daily.
What we eat is directly related to how we feel! You can boost your mood through food choices (and through movement + quality sleep). There is so much you can do for you, to help you feel your best.
