Food to Improve Your Mood, Boost Energy

Eating right can improve your mood and provide extra energy to counteract the cold weather and ever-cloudy skies of a Northeast Ohio winter.

“Our bodies need fuel in order to function properly,” says Dr. Cory Fisher of Lakewood Hospital. “And the right nutrition choices can help us keep our energy levels up and our moods balanced.”

Your diet affects your metabolism and brain chemistry, and thereby influences energy level and mood. “For example, food can boost energy by providing sufficient calories, by delivering caffeine or other stimulants, and by pushing your metabolism to burn fuel more efficiently,” he says.

Likewise, certain foods can help you feel happier throughout the day.

“The best choices for improving mood are foods that stabilize blood sugar and trigger feel-good brain chemicals, such as serotonin.”

Conversely, a diet lacking in nutritional foods can drop blood sugar levels, drain energy and cause mood swings.

Dr. Fisher offers the following nutritional tips to keep you energized and your spirits high: 

• Maintain a regular eating schedule. Prevent dips in blood sugar by eating a small snack every three or four hours. 

• Always eat a healthy breakfast within two hours of waking up. Avoid heavy foods such as greasy muffins or fast food.  

• Look for foods high in Vitamin D that help your body produce serotonin, which helps fight depression. Examples include milk and non-dairy milk products (made with soy and almond) and egg yolks.  

• Try foods that contain tryptophan, such as turkey, lobster, soy products, pineapples and cottage cheese, which are natural bad-mood boosters.  

• Eat chicken soup, which releases tyrosine, an essential amino acid also found in cheese. Tyrosine improves mental acuity, alertness, and mood. 

• Eat carbohydrates, which are great for fueling the body and raising serotin levels. Use whole grains like whole-wheat bread, brown rice and cereal. Other good sources are pasta, potatoes or popcorn. Whole grains also help keep blood sugar and energy levels stable throughout the day. 

• Avoid sweets, as they cause blood sugar to spike and then plummet, contributing to fatigue and moodiness.  

• Look for foods containing omega-3 fatty acids, such as salmon, herring, tuna, sardines, mackerel, walnuts and flaxseed can boost mental performance. Also look for eggs and dairy products enriched with omega-3. Other foods high in omega-3 fats include brazil nuts, strawberries, raspberries, pumpkin seeds, squash and kidney beans. 

• Eat foods containing B vitamins, such as spinach, salmon, cottage cheese, mustard greens and yogurt, which are known to boost mood. 

• Boost your fiber intake by eating beans, whole fruits, vegetables and whole-grain breads and cereals. Fiber slows digestion, providing a more steady supply of energy throughout the day. 

• Drink plenty of water throughout the day to prevent metabolism and energy slowdowns.
  
  

“In addition to altering your diet, don’t forget to incorporate exercise into your daily activities, as it’s a great way to boost energy and mood, too,” says Dr. Fisher.

Dr. Fisher is board-certified in family medicine. His office is located at Cleveland Clinic Family Medicine, Beachcliff, 19324 Detroit Avenue, Rocky River. To schedule an appointment with Dr. Fisher, call 440.356.3640.