FOOD AND MOOD

Fruits and veggies contain essential vitamins and minerals along with antioxidants to reduce inflammation. For example, dark leafy greens are high in magnesium, which can support sleep and reduce anxiety while berries contain phytonutrients, which help protect the brain from the impact of stress.

Fats are essential to the nervous system. Our brains are made up of about 60% fat, specifically omega-3 fatty acids. Studies have shown that individuals with high omega-3 intake are less likely to experience anxiety and depression. To eat more healthy omega-3s, include foods such as salmon, mackerel, sardines, other oily fish, chia seeds & flax seeds.

Serotonin is a neurotransmitter that sends signals between nerve cells and helps regulate sleep, appetite and mood. Since nearly 95% of serotonin is produced in your gastrointestinal tract it makes sense that the digestive system does more than just help you digest food - it also helps guide your emotions. So what are the best foods for a happy gut? Prebiotics, from fiber found in whole grains, fruits and vegetables & probiotics found in fermented foods such as yogurt, kefir, kimichi, sauerkraut and miso.

All chocolate lovers will agree - chocolate makes you happy! Dark chocolate contains a number of potent compounds like phenylethylamine, which boosts endorphins and improves mood and cognition. It's also a source of antioxidant flavonoids, iron and magnesium, which may help us relax But remember, even dark chocolate still needs to be eaten mindfully and in moderation!

• Don't skip meals! Skipping meals may contribute to mood swings by causing fluctuations in blood sugar levels. Aim to eat every 3-4 hours.
• Eat a variety of foods. Different nutrients = different effects on our brains.
• Don't skip out on your protein! Certain amino acids found in protein are the precursors to brain neurotransmitters that are important to help balance our mood.