‘Food’ and ‘mood’ have much more in common than just the last three letters.

So says Andrea Donsky, co-founder of www.NaturallySavvy.com, a Toronto-based website focused on healthy living.

“Stress, anxiety, irritability, moodiness, and even our reactions to certain situations can be affected by what we put into our mouths,” she explains in a press release.

“What we choose to eat sets the tone for the day and affects how clearly — or not clearly – we’ll think or focus. Most of us lead busy lifestyles — from raising kids, to working full or part time, to managing our homes — so it’s really important that we take care of ourselves by eating a balanced, whole foods diet. Some ways to help control our moods are as follows:

• Protein for Breakfast: Having a protein-rich breakfast within one hour of waking up will help to wake up your brain and stabilize your blood sugar – which will help to prevent mood swings and energy dips (fatigue) throughout the day.

• Don’t use Artificial Sweeteners: Because of the high concentration of the chemicals found in artificial sweeteners they have been known to cause immediate effects on nervous system such as headaches, mental confusion and dizziness. They are found in diet sodas, chewing gum, candy, yogurt, chewable vitamins, sugar-free cough drops, and puddings. Instead opt for natural sweeteners such as honey, maple syrup, and HealthE Sweet.

• Take your B’s: B vitamins help to build and maintain a healthy nervous system, so they play an important role in brain functions such as mood and mental performance. You can take them as a supplement (ensure you take them as a B-Complex) or get them from food. B vitamins are found in: Dark leafy greens (romaine lettuce, kale, spinach), cheese, pork, beef, eggs, liver, chicken, and whole grains. Try alternative grains such as spelt, buckwheat, millet, quinoa, and kamut.

• Choose Foods High in L-Tryptophan: Synonymous with ‘relaxation,’ L-Tryptophan is an amino acid that’s used to make serotonin and melatonin so it’s essential for mood and sleep regulation. Our bodies don’t produce it so we need to get it from food or a supplement. Good food sources of L-Tryptophan (eat these foods on an empty stomach for best absorption or with a carbohydrate-rich food): turkey, soybeans and soy products such as tofu, dairy products such as cheese and yogurt, Fish and shellfish: salmon, tuna, scallops and shrimp, chicken, lamb, beef, spinach, asparagus, cauliflower, broccoli, beans such as chickpeas, lentils, navy and split peas, and eggs.

• Take Magnesium: Known as the ‘anti-stress’ mineral, magnesium plays an important role in many body functions including the central nervous system. When magnesium levels are low, the nervous system becomes unbalanced and symptoms such as anxiety, stress and panic attacks can develop or worsen. In turn, stress of any kind can leach magnesium from our bodies so it is important to include this mineral in our daily diet. Good food sources of magnesium include: spinach (1 cup = 157 mg); halibut (1/2 fillet = 170 mg); and pumpkin seeds (1 oz = 151 mg).

• Reduce your intake of caffeine: Studies have linked caffeine intake to increased stress hormones in our body — specifically cortisol. In addition, caffeine inhibits the blood flow to the brain and can interfere with our memory and mental performance. About 85% of us drink caffeine every day (coffee, tea or soda). So when you’re under stress, reducing your caffeine intake can help you function better.

Tags: Andrea Donsky, mood, nutrition