Mood Food: How to Beat Sadness With Science-Backed Foods

Mood Food: How to Beat Sadness with Science-Backed Foods

Ever crave your favorite comfort food when feeling down? Many believe food can lift their mood, but is there any truth to this?

The connection between food and emotions is undeniable. Certain foods, known as 'comfort foods,' can quickly soothe and elevate mood.

Why Comfort Foods Work (But Don't Always Last)

Dr. Georgia Ede, a psychiatrist and author of "Change Your Diet, Change Your Mind," explains that comfort foods can quickly increase blood sugar levels and dopamine, leading to a temporary sense of well-being.

"Eating comfort food can provide quick relief, especially when you're feeling upset, anxious, or overwhelmed," says Dr. Ede. However, these foods are often processed carbohydrates that can actually lead to emotional discomfort in the long run.

The Power of Tryptophan: A Mood-Boosting Nutrient

The good news is that there are certain foods scientifically proven to regulate mood-affecting hormones. One key player is tryptophan, an essential amino acid our bodies can't produce, so we must obtain it through our diet.

Dr. Raj Dasgupta explains, "Consuming tryptophan-rich foods can increase serotonin levels in the brain, which has a positive impact on depression and loneliness." Serotonin is a neurotransmitter that plays a crucial role in regulating our emotions.

Here are some tryptophan-rich foods:

Tuna

Chicken

Cheese

Milk

Bananas

Whole grains

Nuts and meat are also excellent sources of tryptophan. Dr. Ede states, "Nuts, in particular, contain more tryptophan than most other plant-based foods. About 28 grams of cashews contain 75 mg of tryptophan."

Dr. Dasgupta adds, "Chicken and turkey also contain tryptophan."

Chicken soup, a classic comfort food, is an example of a dish rich in tryptophan. It has a calming effect due to its tryptophan content and evokes positive associations, reducing feelings of loneliness.

The Best Way to Regulate Your Mood: A Balanced Diet

Dr. Ede emphasizes that the best way to regulate mood is to improve your overall diet. Replace processed foods with healthier options.

"Replacing high-carbohydrate processed foods with low-carbohydrate animal foods like red meat is a good way to keep your brain healthy and stabilize brain chemistry," explains Dr. Ede. "However, there is no research that shows that simply eating red meat can combat bad moods."

The Complex Relationship Between Mood and Food

The link between mood and the food we eat is complex and not easily explained.

"There is no magic food that can eliminate sadness," says Dr. Ede. "High-carbohydrate foods do have a 'soothing' effect that helps reduce sadness temporarily." However, this effect usually only lasts a few hours and can lead to fluctuations in metabolism, making you more sensitive to stressful situations.

Conclusion: Beyond 'Mood Food'

Eating delicious food can provide temporary happiness, but no food can permanently overcome bad moods. The best way to maintain a positive mood is to maintain a healthy and balanced diet, manage stress effectively, and seek professional help when needed.

While 'mood food' can offer a temporary boost, remember that a holistic approach is key to long-term well-being. Focus on a balanced diet, prioritize stress management, and don't hesitate to seek support from professionals when necessary. By combining these strategies, you can take control of your mental health and cultivate a happier, more resilient you.