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Food to improve low mood

Food to improve mood in Sydney, AustraliaThere are those times in life when we just feel down. Sometimes it’s a few days, sometimes it can be a painful pit of blackness that seems to drag on forever.
There are three major neurotransmitters (i.e. brain chemicals) which play the central role in creating depressed feelings. Knowing which chemicals are out of balance can help determine what food to improve low mood you can choose to maximise nutritional benefit to lift your mood and get back to your balanced and best self!

Seretonin: calming. When serotonin is low, it can lead to feelings of anger, anxiety, sadness, or feelings of inadequacy. They can show uncontrolled appetite or frequent headaches or excessive amounts of worry, obsessive thinking or compulsive actions.
To increase serotonin, you need to increase tryptophan and Vitamin B6.
Best Food to Improve Low Mood:
• Oily and deep sea fish (i.e. halibut, mackerel, salmon)
• egg whites
• Soy products (make sure these are organic and with minimal processing, i.e. tempeh)
• Spinach
• Seafood
Norepinephrine: motivation, focus and energy. Low norepinephrine is often implicated in ongoing fatigue, difficulty concentrating and sleep problems. When it’s too high, this can lead to anxiety, restlessness, including hyperactivity and even elevated blood pressure.
To increase norepinephrine, need to supplement extra Vitamin C.
Best Food to Improve Low Mood;
• Fruit (especially rosehips, citrus fruit, paw paw, rockmelon, strawberries)
• Dark leafy greens (i.e. spinach)
• Other green veggies (i.e. green capsicum, broccoli, Brussel sprouts)
• Parsley
Dopamine: regulates pleasure, satisfaction and reward. Low dopamine can lead to cravings for and reliance on addictive substances (i.e. drugs, alcohol, sugar). It can also show up as gastro-intestinal problems such as tummy upsets.
To combat deficient dopamine and also simultaneously norepinephrine, you need more tyrosine:
Best Food to Improve Low Mood:
• Protein (i.e. eggs, meats, fish)
• Dairy
• Wheat
• Oats
It is important to remember that most of our neurotransmitters that modulate our mood are found in the gut. Therefore maintaining good gut flora is essential for optimal gut health and absorption of the nutrients listed above.
Click on the link below to see my article on lactofermentation on Gentle Psychologist Facebook page: