How to Eat Your Way Into a Better Mood

One thing that is increasingly prevalent right now that troubles me is depression. Why do 16.2 million Americans have depression? Do you know it is considered a disease? It is a mild disease that is completely curable by simply knowing what it is and what to do about it. Total health is not only for skincare and the care of your physical health, but also your mental health which is the most important health to have. Before you sign up for a lifelong term of antidepressants, try these clinically proven methods first to boost your mood and snap you right out of disease.

How to Eat Your Way Into a Better Mood

What is Depression?
There are several life events that can bring on depression. According to Harvard Health, 90% of people experience stressful life events. These events can trigger severe depression that may need deeper treatment. I want to speak on mild to moderate depression.

A mild case of depression (which is what most Americans fall victim to) can simply be a lack of serotonin, dopamine, and inflammation of the brain. Serotonin is the chemical that regulates sleep, your mood, and affects your appetite. Dopamine gives you clarity, motivation, and is linked to memory. It is the feel good neurotransmitter that sends you a rush of energy when you celebrate an accomplishment! In order to balance your mood, you need more serotonin, dopamine, and to reduce brain inflammation; and I have gone on a quest to find the foods and herbs that do just that.


How to Beat Depression Naturally
Healthy nutrition can be an antidepressant. There are many many meats, fruits, vegetables, herbs and spices that naturally produce serotonin, dopamine, and reduce inflammation. Sitting in sunlight also increases serotonin and meditation is a big boost of dopamine.

75% of Americans say they are eating healthy because they constantly diet and eat low-carb, low-calorie, low-fat, sugar-free, and nutrient enriched foods. These are the worse kinds and biggest culprits for disease! True nutrition means eating REAL FOODS that do not come from a package. Sugar –free cookies and drinks have dangerous artificial sweeteners in them that disrupt your hormone balance. Low-fat and low-carb breads, pastas, and grains have been modified to remove the “bad stuff”, but it took the good stuff with it also. If your rice, bread or milk is enriched, that means during chemical processing it lost its vitamin content and therefore put artificial vitamins back in.

Eating real foods that are minimally processed is the only way to truly eat healthy and maintain health without having to diet. An interesting fact is that when you eat real foods (fresh fruits, fresh vegetables, whole grains, etc.) one of their big benefits is that they are low-carb, low-calorie, low-fat, have no added sugars, and are full of vitamins. Remember to buy fresh foods and prepare them in a healthy manner that keeps their nutrients intact.

How to Eat Your Way Into a Better Mood

Eat Your Way Out of Depression

Foods that Increase Serotonin and Dopamine
Pineapples, tofu, eggs, cheese, turkey, nuts, seeds, salmon, spinach, chicken, poultry, soy, bananas, dark chocolate

Foods that Beat Inflammation
Kale, chocolate, berries, mushrooms, fresh leafy greens, beans, onions, mushrooms, seeds, walnuts, avocado, tomatoes, apples, broccoli, ginger, salmon, cherries, bone broth, beets, chia seeds, whole grains, green tea, garlic, grapes, dark chocolate, strawberries, olive oil, coconut oil, peppers, collards, fenugreek seeds, coffee.

How to Eat Your Way Into a Better Mood

Herbs and Spices: (Fresh is always better!) rosemary, cayenne pepper, sage, black pepper, garlic, thyme, saffron, cardamom, nutmeg, basil, oregano, cinnamon, clove, bay leaves, vanilla beans, star anise, dill, chili peppers, parsley, chamomile, turmeric (the absolute best inflammation reducer!)


My last post about chocolate sparked the inspiration for this post when I found it can boost your mood! Prayerfully this information will help us to be healthier versions of ourselves and a collectively healthier, happier nation.


Jama Psychiatry

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