Our top mood boosting foods for a healthy and happy mind body connection!

Food plays an important role in not just how our body performs but our mood and overall well-being. What we eat is so much more than just calories but affects our brain chemistry and influences our mood.

But more than that our mood and our emotions can also impact our digestive health. In fact, studies from Harvard University show that digestive discomfort can send signals to the brain, just as a anxious brain activity can send signals to the gut. Therefore, a person's stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression as the brain and the gastrointestinal system are intimately connected.

While controlling are emotions is a lot easier said than done, your diet is a great way to make sure that you are giving your brain and your gut the nutrients it needs to be calm, clear and restored for optimal function. 

Here are some mood-boosting foods that you can incorporate into your diet:

1. Salmon, mackerel and sardines - These fish are rich in Omega-3 fatty acids, which have been shown to improve mood, reduce depression, and enhance cognitive function.

2. Berries - Berries like blueberries, blackberries, and raspberries contain high levels of antioxidants and anti-inflammatory compounds, which have been shown to have a positive impact on mood.

3. Nuts and seeds - Almonds, walnuts, and pumpkin seeds are good sources of magnesium, which has been shown to help regulate mood, reduce anxiety, and improve sleep.

4. Dark chocolate -  over 70% (preferrable 80 and above) The flavonoids in dark chocolate have been shown to improve mood, reduce stress, and improve cognitive function.

5. Bone Broth -  rich in collagen, amino acids, and minerals such as calcium, magnesium, and phosphorus, which support gut health. It also contains gelatine which helps to heal and seal the gut lining, reducing inflammation and promoting a healthy balance of gut bacteria. Drinking bone broth regularly can improve digestion, boost the immune system, and aid in the healing of gut-related issues such as leaky gut syndrome and irritable bowel syndrome.
6. Collagen and Gelatine - both collagen and gelatine supplements are beneficial for gut health as they contain amino acids that support the gut lining. Collagen helps to heal and strengthen the gut lining, reducing inflammation and promoting a healthy balance of gut bacteria. Gelatine acts as a prebiotic, feeding the good bacteria in the gut, and supporting healthy digestion. Additionally, collagen and gelatine also aid in reducing symptoms of gut-related issues such as leaky gut syndrome and irritable bowel syndrome. 
7. Grass fed fats - such as butter, ghee and tallow contain higher levels of beneficial fatty acids like omega-3s, conjugated linoleic acid (CLA), and vaccenic acid compared to grain-fed sources. These fats also have higher levels of vitamins and minerals like vitamin K2 and antioxidants, which support heart health and immune function. Additionally, grass-fed fats are also less inflammatory and can improve overall gut health.
8. Fermented Foods - such as yogurt, kefir, sauerkraut, and kimchi, contain probiotics, which are beneficial bacteria that support gut health. These foods improve digestion, boost the immune system, and promote a healthy balance of gut bacteria, reducing inflammation and aiding in the healing of gut-related issues such as leaky gut syndrome and irritable bowel syndrome as well as regulating and balancing mood. 
9. Organ meats - such as liver, kidney, and heart, are nutrient-dense and contain high levels of vitamins and minerals essential for gut health, including iron, zinc, and B vitamins. They also contain amino acids that support the gut lining and aid in healing gut-related issues. 
10. Leafy greens - Kale, spinach, and collard greens are high in folate, which is essential for brain function and mood regulation, just be sure to cook these as our digestive system sometimes struggles to breakdown these veggies in their raw form.

In addition to eating the right foods, optimizing your mind-body connection can have a profound impact on your mood. Here are some tips:

1. Exercise - Regular physical activity has been shown to improve mood, reduce anxiety, and enhance cognitive function. Aim for 30 minutes of moderate exercise most days of the week, this doesn't have to be the gym, but can be a nature walk, yoga or even dancing. Moving your body in whatever way feels good.  

2. Meditation and mindfulness - Meditation and mindfulness practices have been shown to improve mood, reduce stress, and enhance cognitive function, even just setting aside 5-10 minutes of your day to pursue this practice can have profound effects. 

3. Prioritise rest - Aim for 7-9 hours of quality sleep each night. Lack of sleep can negatively impact mood, increase anxiety, and impair cognitive function. Sleep is when our mind and body recovers and rejuvenates for the next day so cutting bed time short for exercise isn't always as productive as you think.  

4. Connect with others - Spending time with friends and family, volunteering, or simply connecting with others in meaningful ways has been shown to improve mood, reduce stress, and enhance well-being.

5. Pursue your passions - Engaging in activities that bring you joy, whether it be painting, writing, playing an instrument, or simply reading a good book, has been shown to improve mood, reduce stress, and enhance overall well-being.

Small steps lead to big changes and it may not happen over night but by incorporating mood-boosting foods into your diet, and optimizing your mind-body connection through exercise, meditation, sleep, inter and intrapersonal connections, and giving time to small things that bring you joy can have a profound impact on your mood, your gut and overall well-being.