Approaching your kitchen with caution is key when
your mood heads south. Samantha Cassetty, MS, RD, nutrition director at
the Good Housekeeping Research Institute, offers tips for what diet
tweaks you should make to keep you in good spirits.
Feeing Stressed?
Eat your way through it … smartly. Certain key nutrients in foods can
have an impact on your moods, says Cassetty. Try having whole-wheat
pasta, which contains magnesium and may reduce stress responses in your
body. Pair the pasta with salmon, which provides omega-3 fatty acids.
Studies have shown these fish fats may help decrease anxiety symptoms.
Round out your meal with a leafy green salad — like kale — or other
fresh fruits and veggies that are full of vitamin C, which a 2011 study
in the British Journal of Nutrition linked to lower levels of stress
markers.
Feeling Angry?
When you’re seeing red, think green. Having a cup of tea to help relax
is a common for many people, but next time, make sure its green tea,
says Cassetty. Green tea contains a mood-leveling antioxidant called
epigallocatechin gallate (EGCG). According to a 2012 study in the
medical journal Appetite, patients who received a dose of EGCG rated
their moods as calmer compared to those who took a placebo. Their brain
waves suggested a “relaxed yet attentive state.”
Feeling Down?
Eat breakfast! You can even reap the benefits of a morning meal without
cooking — just reach for your cereal bowl. According to a 2011 study in
the journal Stress and Health, having cereal at the start of the day may
contribute to overall feeling of better wellbeing, perhaps because of
cereal’s role in promoting good digestion. It’s too soon to tell, but
there may be a brain-gut connection.
Feeling Negative?
Put down the Ben & Jerry’s! Although your knee-jerk reaction to a
letdown may be to head for your favorite comfort food, “gorging on a tub
of ice cream, a bag of potato chips or a whole pan of fudge brownies
will only make you feel guilty later,” says Cassetty. This only leads to
more negative feelings and will make your down-in-the-dumps mood worse.
“Put on your favorite upbeat song. It’s a zero-calorie way to instantly
lift your spirits,” she explains.
Feeling Unmotivated?
Sipping wine and vegging out in front of the TV may sound appealing when
you’re battling the blahs, but your corkscrew is your worst enemy on
days like these. “Alcohol can lower your inhibitions and lead to
overeating,” says Cassetty. Instead, take a quick stroll around the
block. “It sounds counterintuitive, but getting a bit of exercise can
actually boost your energy, which can help you tackle your to-do list.”
Feeling Sluggish?
If you’re struggling to make it through an afternoon at the office, your
blood sugar level may be the culprit. Keep your energy up by eating
fiber- and protein-filled meals and snacks that enter the bloodstream
slowly. An added bonus: They do a better job keeping your hunger at bay.
Steer clear of the sweets — they’re chock-full of refined carbs and
sugar that will send your blood sugar on a roller coaster ride and
prompt the afternoon slump. Also, don’t overlook the value of sleep,
says Cassetty. “Sleep deprivation can mess with the hormones that
control your appetite and promotes cravings for more carbs and sugar.
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