A healthy, balanced diet is one of the basic foundations of general wellbeing, and should protect you from developing nutritional deficiencies that can leave you feeling irritable, washed out, or really down. Our moods affect the way we look at the world around us. If we are constantly feeling blue, low or angry, our view of the world will continually appear negative. Most of the time, our moods swing back to centre from the highs and lows, and we are no longer gripped in the gloom of our disappointments, or the elation of our victories.

Occasionally, however, our moods go haywire, and they stick at either end of the spectrum. Moving to a damp and rainy country like The Netherlands may cause some individuals to suffer from clinical depression and generally be considered out of balance. Much of these mood swings have to do with the foods we eat daily.

Scientific research show that moods are linked to the production or use of certain chemicals in the brain, and scientists have identified many of the natural chemicals in foods that change the way we feel. "There is a strong link between memory and the emotional aspects of foods, and the food choices that individuals make are intimately bound with those memories," Julie Locher, Ph.D, at the University of Alabama said.

Tips for keeping body and soul together

• Essential fatty acids are needed for the brain and nerve cells to work properly. Eat oily fish such as mackerel, tuna, sardines, or salmon twice a week. Add a few seeds to your diet too.
• Avoid caffeine in the evenings as this can mess up your sleep patterns. Steer clear of coffee, tea, and colas.
• Watch your alcohol intake, as heavy drinkers can suffer from its depressant effects.
•  Develop the habit of eating small frequent meals to avoid weakness caused by the stress of daily routines.
• Do not eat under stressful conditions. Experiencing arguments and bad atmospheres while eating can lead to digestive disorders.
• Deficiency of B vitamins can lead to lack of energy and depression. Make sure you're getting enough by eating leafy green vegetables, meat, fortified breakfast cereals, marmite, and whole-meal bread.
• Deficit of iron can cause fatigue and difficulty concentrating. To prevent anaemia, eat daily 100 gr. of one of these healthy iron-rich ingredients: meat, amaranth, green veggies, pulses and eggs.
• Remember that combining good food with regular exercise helps fight depression, combats stress, improves the overall mood and helps the body to produce chemicals needed for certain physiological functions.

Pop some almond and raisin boxes, oat biscuits and chocolate bars into a bag and take them to work with you; drink plenty of water or green tea and you'll feel fresh and energized even if you are in a rush. If you prefer salty snacks, go for a chicken sandwich and handful of sunflower seeds.

While they're not ideal, they're an excellent alternative to fast food and will save your mood from swinging off wildly in all directions.


Ten top good mood foods

• Turkey and chicken meat
• Whole grains and oats
• Lentils and beans
• Nuts and seeds
• Oily fish (omega 3 rich)
• Citrus fruits and pineapple
• Tofu
• Spinach
• Bananas
• Chocolate

• 2 slices of  whole grain bread
• 1 garlic clove
• 2 sardines in olive oil
• 1 fresh ripe tomato
• 1 handful of finely chopped fresh basil or oregano

 
Directions:

• Toast the bread until light brown.
• Rub one side of both slices with the garlic clove.
• Add the sardine filets, sliced tomato and basil.

Learn more about Good Mood Food at the Expatica Fair

For more Good Mood Food recipes, come to my presentation at the Expatica Fair on 25 October in Amsterdam at 12.15 pm. Because my presentation is over lunchtime, I will provide some bites to instantly improve your physical and emotional health... More tips and tricks will be provided for a deeper understanding of how foods affect your moods.See you at the Fair!

Barbara Reale.