Moody Foods

Or: What to do when you’re feeling blue

By Sarah Becker

These days, everyone is busy with school, sports, jobs, raising a family, or a combination of it all. With everything that goes on in our busy lives, it’s easy to forget to eat the right foods, or just not eat all, as we get bogged down and stressed out. Nutrition is the last thing on our mind as our mood sinks lower and lower. Depression is a serious problem, and you don’t need a formal diagnosis to feel the symptoms. It is a challenging disease that may require medication, counseling, or many other treatments. But everyone needs to eat, and there are multiple nutrients that can affect emotional well-being. Whether you have depression, or just feel down and don’t know why, try these tips and reach for these foods next time you feel down.

1. Eat fish. Research has shown that the two omega-3 fatty acids found in fish can elicit an anti-depressant effect in humans. These fatty acids are also found in fish oil supplements. Scientists believe fatty acids are bioconverted into chemicals that the brain needs.

a.       Foods: salmon, herring, tuna, cod, flaxseed, walnuts, kidney beans, navy beans, soybeans

2. Time for some chocolate. Magnesium is found in chocolate, and is one of many important minerals in your body that performs many functions. A deficiency can cause loss of appetite, nausea and/or vomiting, fatigue, and muscle cramps. Low magnesium levels are also correlated with migraines and depression.

a.       Other foods: almonds, spinach, nuts, peanut butter, whole wheat bread, avocado, potato, yogurt, oatmeal, cereal

3. Vitamin B please. Deficiency in the B Vitamins, especially B12, can lead to big mental problems including difficulty concentrating, mental fatigue, low moods, depression, and agitation.

a.       Foods: Shellfish, liver, fish, fortified soy products (tofu), fortified cereals, milk, cheese, eggs

4. Eat iron, pump ion. Iron-deficiency anemia is particularly common in women. The symptoms are vague: fatigue, loss of energy, and loss of appetite. When you find yourself sleeping 12 hours a day, and gasping for air climbing a flight of steps, you might be anemic.

a.       Foods: red meats, fish, poultry, liver, clams, oysters, sardines, turkey, chicken, salmon, tuna, enriched breakfast cereals, beans, tofu, pumpkin or sesame seeds, lima beans, dried apricots, baked potato

5. Get some sunshine. We primarily synthesize Vitamin D through the sun, and Vitamin D deficiency may also be linked with depression. Plus, Seasonal Affective Disorder (SAD), or winter depression, is a serious problem, and even those without it can feel the need for some sunshine.

a.       Foods: Cereal, milk that is fortified, fatty fish, beef liver, cheese, egg yolks

6. Skip the alcohol. It seems like a good idea at the time, since alcohol can help you forget your problems and can function as a sleeping aide. However, alcohol is a depressant and a drug, and it will only make the problem worse long-term. Instead, drink some water and stay hydrated. It’s better for you and can prevent some fatigue.

7. Exercise. Exercise is known to be an antidepressant and elicits endorphins that make you feel better. You don’t have to do much, not even leave your house if you feel terrible. Sit up in bed, pop a yoga video on, and do a couple of stretches right there. If it helps and you want to do more, go for it. Be sure to listen to your body and stop if you’re overdoing it.

8. Above all, be gentle with yourself. Sometimes depression is caused by a nutrient deficiency; sometimes it’s not. Either way, it does no good to get frustrated by what’s going on with your body. Wait it out, do what you can. Be patient and be kind. You’re your own worst critic.

If you feel like cooking, try this easy muffin recipe. It’s filled with mood-inducing ingredients such as pumpkin, whole grains, and dark chocolate, and it’s perfect for the oncoming fall. Bake these ahead of time and freeze them until you really need a boost, or eat them for breakfast or snacks.

Pumpkin Chocolate Chip Muffins

Ingredients

1 large egg
1/2 cup pumpkin puree

1/2 cup  your choice of milk
1/3 cup light brown sugar, packed
1/4 cup maple or pancake syrup
1/4 cup canola or vegetable oil
2 teaspoons vanilla extract
2 teaspoons pumpkin pie spice
pinch salt, optional and to taste
3 cups old-fashioned whole rolled oats (do not use quick-cook or instant)
2 teaspoons baking powder
3/4 cup mini dark chocolate chips (regular-sized chips may be substituted) switch to dark chocolate

Directions:

1.       Preheat oven to 350F. Prepare a muffin tin and set aside.

2.       To a large bowl, add the egg, pumpkin puree, milk, brown sugar, syrup, oil, vanilla, pumpkin pie spice and salt. Whisk to combine.

3.       Add the oats, baking powder, and stir to combine.

4.       Add the chocolate chips and stir to combine.

5.       Using a large cookie scoop or 1/4-cup measure, evenly distribute the batter into 11 of the cavities (don’t use all 12, muffins will be too skimpy). Each cavity should be nearly full since these muffins don’t rise much.

6.       Bake for about 23 minutes, or until tops are set both visually and when touched lightly. Try a toothpick test and see if it comes out clean, or with a few moist crumbs dangling, but no batter (toothpick test is tricky because you’ll likely hit chocolate patches). Don’t overbake because muffins will be prone to drying out. Allow muffins to cool in pan for about 20 minutes before removing and placing on a rack to cool completely. Don’t rush the cooling process and attempt to remove muffins from pan too soon because they’ll be prone to breaking. It’s much easier to remove them when cooled completely. Muffins will keep airtight at room temperature for up to 5 days, or in the freezer for up to 6 months

Recipe adapted from Averiecooks.com https://www.averiecooks.com/2014/11/oatmeal-to-go-pumpkin-chocolate-chip-muffins.html

References:

http://www.foodforthebrain.org/nutrition-solutions/depression/about-depression.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/

http://www.aafp.org/afp/2000/0301/p1531.html

http://www.huffingtonpost.com/2015/08/26/yoga-in-bed_n_3950206.html