Your diet can play an important role in your emotional well-being. According to the National Institute of Mental Health, an estimated 26.2 adults in America have a diagnosable mental illness during any given year. Whether you have a serious condition, such as depression or anxiety disorder, or experience low moods that have a milder impact on your life, improving your diet can help. Keep in mind that dietary measures should not replace or come before medical treatments.
Function
An effective mood-boosting diet increases a sense of emotional wellbeing and prevents or reduces negative feelings, such as irritation, sadness and anxiety. If you experience low moods as a result of nutrient deficiencies, fulfilling your body's nutrient needs may reverse these symptoms. While dietary changes are not considered cures for emotional disorders or distress, they may support other lifestyle changes, such as improved sleep habits, exercise, psychotherapy and/or medications. According to psychologist and author of "The Good Mood Diet: Feel Great While You Lose Weight" Susan M. Kleiner, improving your moods through dietary changes also promotes physical wellness, healthy weight management and heightened energy.
Features
An ideal mood-enhancing diet provides sufficient amounts of nutrients and calories and emphasizes healthy foods from all vital food groups, including complex carbohydrates, lean protein sources and healthy fats. Kleiner discourages skipping meals and allowing excessive time between meals, since hunger and low blood sugar can disrupt your moods. Since hydration is also important, consume water and/or other fluids such as herbal tea, low-fat milk and broth-based soups throughout each day. While peoples' fluid needs vary, many professionals suggest aiming for 8 to 10 cups of fluid daily or until your urine appears clear or pale yellow. Steer clear of weight loss diets, particularly those that promote rigid rules that may detract from your emotional well-being and rarely lead to success, according to the National Eating Disorders Association,
Helpful Foods
Fruits, vegetables and whole grains provide glucose -- your body's primary dietary energy source, and rich amounts of fiber and nutrients. As low-glycemic foods, or foods that have a mild impact on your blood sugar levels, they provide prime dietary choices for improved moods and energy. MayoClinic.com psychiatrist Dr. Daniel K. Hall-Flavin recommends increasing your carbohydrate intake for reduced anxiety. Carbohydrates may stimulate production of the feel-good brain chemical serotonin, allowing you to better experience pleasure and calmness. Fatty fish, such as salmon, tuna and halibut, flaxseed, walnuts and canola oil provide omega-3 fatty acids -- healthy fats important for proper brain function. Incorporating lean protein sources, such as fish, skinless white-meat poultry, legumes and low-fat dairy products, into your meals and snacks promotes positive brain function and sustained energy between meals.
Problem Foods
Certain foods, when consumed in excess, may trigger or worsen low moods. Kleiner recommends limiting added sugars, such as cane sugar, corn syrup, dextrose, fructose and honey, which may contribute to blood sugar spikes and mood swings. Enriched breads, pasta, cereals and snack foods may create similar effects and provide fewer nutrients, protein and fiber than whole grains. Keep your saturated fat intake low by limiting fatty red meats, dark-meat poultry, fried foods and high-fat dairy products. Fatty foods may cause inflammation, gas and sluggishness and are associated with obesity, Type 2 diabetes and heart disease. Caffeine and alcohol can also disturb your moods.
