The 3 day meal that can change your mood

If you struggle with feelings of depression, loss of motivation and enthusiasm, or if you have difficulty finding joy in everyday life it's time to rethink your diet. Our diet and lifestyle can have a profound effect on our mood and research reveals there's a direct link between what we eat and how we feel. In fact, studies suggest people with depression often make food choices that can actually make them feel worse. Fortunately, there are many foods that can put a smile on your face and make your body feel awesome.
These foods provide you with the right nutrients or co-factors the body needs to produce neurotransmitters (chemical messengers) that give up a natural lift.

6 healthy eating strategies to boost your mood

1. Avoid processed foods

Avoiding blood sugar imbalances is one of the quickest ways to notice an immediate improvement in mood. 

This means ditching the refined sugary carbohydrates, white starch, fruit juices and sugary smoothies and instead basing your meals around lean proteins, healthy fats (like oily fish, avocado, olives, nuts and seeds) and plenty of antioxidant rich vegetables.

2. Stop being fat phobic

Around 60 percent of your brain is fat – mostly comprised of phospholipids and omega 3 fats. Deprive your body of these healthy fats and your focus, concentration and mood will suffer. 

Healthy fats are particularly beneficial to the brain and you can get your daily dose from three different oils – olive oil, coconut oil, and omega 3 rich oils such as oily fish. 

Extra-virgin olive oil, which is a good source of polyphenols and monounsaturated fats helps protect the brain cells and lower inflammation. 

Coconut oil is rich in special fats called MCT or medium-chain triglycerides that can improve your brain function. 

Essential omega-3 fats present in oily fish (e.g sardines, mackerel, salmon, trout, halibut, anchovies) walnuts, flaxseed and chia seeds have been shown in studies to boost mood and tackle depression. 

3. Drink green tea

If you're feeling stressed, then grab a cup of green tea. Green tea contains potent antioxidants including catechins known to protect the brain as well as L theanine which has been shown to improve focus and concentration and lower the stress response. 

4. Eat vitamin D rich foods

Low levels of vitamin D are associated with low mood and depression. It is difficult to get sufficient vitamin D in the winter as the main source is sunlight. It is found in small amounts in mushrooms, liver, egg yolks, full fat dairy and oily fish but you may need to take a supplement over the winter. 

5. Include fermented foods daily

Recent studies are revealing the importance of a healthy gut flora to mood. Boosting the levels of beneficial gut bacteria have been shown to help the body cope with stress, reduce anxiety and improve mood. Try and include fermented foods daily such as yogurt, kefir, sauerkraut, kimchi, kombucha and miso. It may also be helpful to take a good quality probiotic supplement. 

6. Try magnesium

When we are stressed, exercise regularly, drink excessive alcohol or consume too many sugary foods we deplete our body's magnesium reserves. 

Magnesium is a powerful relaxant mineral it's particularly beneficial if you suffer with stress, anxiety or poor sleep.