Having a bad day? There is a way to turn things around, and it involves your stomach
The food you eat can have a big impact on your mood. And according to Dr. Caroline Longmore, natural health expert, it's all about dosing up on the foods that boost your body’s production of serotonin, or the happy hormone.
"One of the most important amino acids is tryptophan which is obtained only through food and supplements," Dr. Longmore explains.
"When ingested, tryptophan is converted by the body into serotonin which works with two other hormones, noradrenalin and dopamine, to lift mood, promote relaxation and help deal with stress."
Additionally, studies have shown foods with high levels of magnesium and vitamin B12 also go a long way to triggering your body’s feel-good chemicals.
Here are six foods bound to put a smile on your dial.
If you're suffering with some serious PMS, try a snack of cottage cheese on rice cakes for a tryptophan-loaded mood lift. "Due to the boost in serotonin, tryptophan has been found to reduce aggression in women during the premenstrual phase," says Dr. Longmore. "It also appears to reduce dysphoria, mood swings, tension, and irritability."
High levels of magnesium mean this super-food will also help ward off feelings of anxiety, fatigue and depression. It works by protecting the brain from ammonia and relaxing the blood vessels. Popeye was on to something!
As if you needed another excuse to order the lobster! Shellfish are packed with high levels of vitamin B12 – essential for beating feelings of aggression, sleeplessness or obsessive-compulsive behavior. Low levels of B12 can increase your risk of mental health problems like dementia and depression.
Good news for vegetarians: tofu is laden with super-high levels of tryptophan – 747 milligrams per 100 grams in fact. And even better news for women watching their weight since it keeps serotonin pumping through the body, staving off sweet cravings. "Serotonin has also been shown to slow down gastric emptying, making us feel fuller for longer," says Dr. Longmore.
Another food rich in tryptophan, bananas are great fuel before your workout. The high potassium levels can prevent cramping and carbohydrates boosts energy. "Other fruits with high tryptophan include pineapple, kiwi fruit, plums and plantain," says Dr. Longmore.
Just a few squares of choccie per day can boost endorphin levels. A study by Johns Hopkins University in the US, found the sugar and fat content in chocolate has a positive effect on mood. Aim for 40g of dark chocolate per day for a natural high.
This mini meal plan, developed by Dr. Longmore, contains foods high in tryptophan to help boost your mood throughout the day. Choose from any of these meal suggestions…
Breakfast
Lunch
Dinner
Snacks
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