It’s long been associated with good health, reducing the risk of heart disease and some cancers, and now the Mediterranean diet has been linked to staving off depression,
A new Spanish study involving more than 15,000 people has found a diet loaded with fruit, vegetables, fish, beans, nuts and olive oil, but with low levels of processed meats, could help keep depression at bay.
But can your diet really help put you in a good mood? And can avoiding certain food and drinks discourage low spells or even depression?
Nutritionist Linda Foster says: “There’s certainly more and more research indicating that diet can influence brain chemistry, with this latest study adding more weight to the idea we can eat ourselves happier.
“We don’t have the whole picture yet but there are clear indications that, along with regular exercise, sticking to the right diet could help ward off the blues.”
The science behind food’s effect on happiness is based on evidence that dietary changes can bring about changes in our brain chemistry – altering the hormones responsible for controlling our mood.
This is where the so-called happiness hormone serotonin comes into play.
Foods that naturally boosts its levels, such as bananas, can lift our mood. Conversely, foods that interfere with its production – such as junk food and alcohol – can increase levels of anxiety and depression.
Which explains why a survey by the Food and Mood project, led by mental health charity Mind, found that nearly 90% of people who took part in their study found that changing their diet significantly improved their mental health.
As well as looking at key mood-lifting foods, there has also been interesting research to suggest that trying to lose weight on a diet that restricts calories too severely can have a detrimental effect on mood too.
Linda Foster says: “Many of the pathways in the brain that deal with mood and hunger are linked.
“So it’s no surprise that feeling hungry goes hand-in-hand with feeling grumpy.”
And the more extreme your diet, the worse these effects: “When you don’t eat enough your blood sugar levels get really low, triggering the release of hormones such as adrenaline,” says Foster.
"Adrenaline frees glucose from stores in your muscles and liver to provide an emergency energy supply, but also has the unwanted side effect of making you feel anxious and stressed.”
The mood food boost rules
The key to eating towards happiness is to have enough of the right mood lifting foods, at regular intervals – and avoiding ones that science suggests can make you feel low. Here are some simple rules to stick to:
Cut down on booze and coffee
Alcohol and caffeine both interfere with the body’s production of the happy hormone serotonin, and reduce levels of tryptophan, the amino acid required for serotonin to be produced. This can make you feel anxious and miserable and also disturb your sleep – lack of which is linked to depression – so cutting back or avoiding both completely may help ease your symptoms.
Stay hydrated
Not drinking enough water can seriously affect your mood. As mental health charity MIND explains: “You may also find it difficult to concentrate or think clearly, and start to feel constipated, which puts no one in a good mood!” You need to consume at least two pints of water daily to stay hydrated – some water is in your food, but you need to drink the rest. Ordinary tea and coffee don’t really count, because the caffeine in them makes you need the toilet and lose more water again.
Eat little and often
Smaller, regular meals help keep your blood sugar steady which can ward off dips in energy and mood. A study by the University of Leicester found that people with type 2 diabetes are more likely to suffer with depression, which they believe could be down to the unstable blood sugar levels that go hand-in-hand with the disease.
Avoid too much sugar
It can cause rapid blood sugar rise, followed by a steep dip that can lower mood. This means avoiding biscuits, cakes, chocolate and fizzy drinks, but also being careful not to overdo fruit juice which is packed with concentrated amounts of fruit sugar.
Eat the right carbs
The connection between carbohydrates and mood is all about tryptophan, the amino acid they contain. As more tryptophan enters the brain, serotonin levels increase and mood tends to improve, which is why healthy carbs are an important part of a good mood diet.
Indeed, research has suggested that people following low-carb, high-protein diets can become prone to developing depression.
White carbs can spike blood sugar levels so swapping to wholegrain carbs such as granary bread, wholemeal pasta and brown rice, will provide enough tryptophan, but also avoid blood sugar crashes and mood dips.
Cut back on junk food
People who regularly eat high-fat foods, processed meals and sugary snacks are almost two-thirds more likely to suffer from depression than those who choose fruit, vegetables and fish, according to recent research from University College London.
So aiming for more home-cooked meals over takeaways or ready meals, and making sure you’re getting your five-a-day can have a big impact on your mood.
Eat good fats
Your brain needs fatty oils – especially omega-3s and 6s – to keep it working well. So rather than avoiding all fats, it’s important to eat the right ones. Oily fish, nuts, seeds and avocado are all great sources of healthy, mood-boosting fats.
Factor in feel-good fitness
Research shows that exercising for just 45 minutes, three to four times per week, releases mood-boosting endorphins in the brain which can be as effective at treating mild to moderate depression as the anti-depressant Prozac. Cycling, swimming or even a brisk walk all work well.
10 feel good foods
Try to eat two or more of these natural happiness enhancers every day…
- Spinach
Why? It’s rich in iron: a great energy booster that wards off fatigue and aids concentration. It’s also a good source of vitamin B6 and folate, which support the brain’s ability to produce mood-boosting neurotransmitters, such as serotonin. - Sweet potatoes
Why? They’re a great alternative to standard spuds as they are rich in folate, plus they are better than white potatoes at keeping blood sugar levels steady. - Brazil nuts
Why? They’re one of the best sources of the mood-boosting mineral selenium, which can ward off low mood and anxiety. - Oily fish
Why? Fish such as sardines and mackerel are rich in omega-3 fatty acids which help the brain to interpret moods and boost concentration levels. Low levels are linked with depression and other mood disorders. - Avocados
Why? They’re bursting with depression-fighting folate, mood-lifting tryptophan and stress relieving vitamin B6. - Eggs
Why? They’re a great source of zinc, which helps you to feel more alert and energised by regulating your metabolism and blood sugar levels. - Yoghurt
Why ? It’s rich in calcium, a mineral which can ease mood swings, depression and anxiety. - Tofu
Why? It’s rich in protein, which increases energy levels and improves concentration. It also contains an amino acid called tyrosine, which boosts the brain chemicals norepinephrine and dopamine as well as thyroid hormone, which can all help elevate mood. - Bananas
Why? They can balance hunger and mood between meal energy slumps as they help to stabilise blood sugar levels. The fruit’s high vitamin B6 content can help to relive anxiety and stress, and it’s also a great source of tryptophan – the essential amino acid the brain converts into happiness hormone serotonin. - Bread
Why? Your daily slice boosts levels of serotonin – a neurotransmitter that helps you feel happier and calmer. Wholemeal bread produces less serotonin than white but the energy it produces has more staying power, so you will avoid the slump you can experience soon after eating white bread.
Your happy 5-day meal plan
Brighter breakfasts
- Banana smoothie, two oatcakes topped with peanut butter
- Boiled eggs with granary soldiers drizzled with olive oil
- Omelette with grilled tomatoes, peppers and mushrooms
- Greek yoghurt with mixed winter berries and chopped nuts
- Scrambled egg and smoked salmon slivers on wholemeal toast
Lift-you-up lunches
- Avocado and prawn salad sandwich with granary bread
- Grilled chicken with salad greens
- Veggie chilli served with sweet jacket potato
- Sardines on granary toast
- A pot of smoked mackerel pate with wholemeal pitta, celery and carrot sticks to dip
Dreamy dinners
- Salmon poached with spinach and green beans
- Grilled pork chops served with oven-roasted tomatoes and cannellini beans drizzled with olive oil and balsamic vinegar
- Chicken filled with mozzarella cheese and wrapped in parma ham served with mixed broccoli and sweet potato mash
- Cod served with grilled cherry tomatoes and brown basmati rice
- Lean grilled steak with oven roasted mixed veg
Smile-more snacks
- Handful of brazil nuts or almonds
- Oatcakes with mashed avocado
- Banana
- Yoghurt
- Dried apricots