A Diet to Boost Your Mood and Energy Level
There is evidence that changing your diet can change your metabolism and brain chemistry, ultimately affecting your energy level and mood.
Can Food Boost Energy & Mood
Researchers are studying the links between what we eat and how we feel. It may be too soon for a definitive answer but we know that certain foods can boost energy by supplying calories, by pushing your body to burn calories more efficiently, and, in some cases, by delivering caffeine.
For a better mood, the best foods are those that help keep your blood sugar steady and trigger feel-good brain chemicals.
Carbs are vital for boosting energy and mood. They are the body’s preferred source of fuel, plus they raise levels of the feel-good chemical, serotonin.
The key is to limit amounts and avoid sweets, which cause blood sugar to spike and plummet, making you feel tired and moody.
Instead, pick whole grains like whole-wheat bread, brown rice, and cereals. Your body absorbs whole grains more slowly, keeping your blood sugar and energy levels stable.
Cashews, Almonds, Walnuts, and Hazelnuts
These nuts are rich in protein and magnesium, a mineral that plays a key role in converting sugar into energy. Being low on magnesium can drain your energy.
Good sources of magnesium include whole grains, particularly bran cereals, and some fish, including halibut.
Add Brazil nuts to the mix for selenium, a mineral that may be a natural mood booster. Studies have linked low selenium to poorer moods.
Smaller amounts of selenium are also found in meat, seafood, beans, and whole grains. Don’t overdo it: Too much selenium is harmful.
Lean pork, lean beef, skinless chicken, and turkey are sources of protein that include the amino acid tyrosine.
Tyrosine boosts levels of two brain chemicals (dopamine and norepinephrine) that can help you feel more alert and focused. Meat also contains vitamin B-12, which may help ease insomnia and depression.
Fatty fish, such as salmon, is rich in omega-3 fatty acids, which may protect against depression and be good for heart health.
Besides fish, sources of omega-3 include nuts and leafy, dark green vegetables.
Folate is another nutrient that may lower the risk of depression. Find it in leafy green vegetables (such as spinach and romaine lettuce), legumes, enriched grains, nuts, and citrus fruit.
Fibre helps keep your energy steady throughout the day. Many people don’t get enough but you can fix that by eating more beans, whole fruit, vegetables, and whole grains.
Staying hydrated can help you avoid getting tired. Some studies suggest even mild dehydration can slow your metabolism and sap your energy.
The solution is simple — drink plenty of water or other unsweetened beverages throughout the day.
Another way to stay hydrated and energized is to eat fresh fruit and vegetables, which are naturally full of water.
Snack on apple wedges or celery, for example. Other hydrating foods include soup, oatmeal and pasta, which sop up their cooking water.
Coffee is one of the world’s most popular pick-me-ups, and it works — at least in the short-term. Caffeine steps up the body’s metabolism, temporarily improving mental focus and energy.
Frequent mini-servings will keep you alert and focused longer than one large dose. Just beware of drinking so much coffee that you can’t sleep at night — losing sleep won’t help your energy!
You can also get caffeine from tea. Studies show that it may improve alertness, reaction time, and memory.
And having a cup of tea may take the edge off your stress.
Chocoholics, good news: A little bit of dark chocolate can boost your energy and mood. That’s because of the caffeine in chocolate, along with another stimulant called theobromine.
Breakfast is a gold mine if you want more energy. Studies show that people who eat breakfast every morning also have a better mood throughout the day.
The best breakfasts deliver plenty of fibre and nutrients through whole-grain carbs, good fats, and some type of lean protein.
Here’s another way to keep your energy, mood, and blood sugar steady: Eat small meals and snacks every three to four hours, rather than a few large meals.
Some options: peanut butter on whole-grain crackers, half a turkey sandwich with salad, or whole-grain cereal with milk.
Most energy drinks give you simple carbohydrates — in other words, sugar — which the body can quickly convert into energy.
This is a convenient way for high-intensity athletes to keep going, but less active people may not need them. Energy drinks are usually high in calories and low on nutrients.
Mood swings and low energy levels are unfortunately fairly common throughout a woman’s hormonal life.
Whether due to periods or the onset of menopause, there is no doubt that hormones when they start to shift can have a number of different effects.
Low progesterone levels are certainly associated with low moods, so ensuring you have proper hormone balance is a good place to start.