IT’S the gloomiest time of the year as we count
the cost of Christmas and failed new year’s resolutions, and battle bad
weather.
But reaching for your favourite comfort foods could be the answer – as some can actually boost your mood.
Here James Moore reveals how you can eat yourself happy.
IF you’re feeling down it may be time for that chicken burger treat
The meat contains the amino acid tryptophan, which your body uses to make feel-good serotonin, as well as the hormone melatonin, which helps you sleep properly.
A lack of good sleep has been linked to depression.
Chocolates aren’t just for Christmas
According to the Neurosciences Institute in California, some choccies can “heighten sensitivity and produce euphoria”.
In a 2009 study some subjects were given 40g of dark chocolate over two weeks while others didn’t have any.
In this time the chocolate eaters produced less stress hormones, decreasing their anxiety.
Dark chocolate, with a cocoa content greater than 60%, contains the feel good chemical phenylethylamine.
Cheese won’t give you nightmares
Reach for a cheese sandwich if you’re low.
Research at the University of Surrey’s Sleep Disorders Unit found that it contains a magical mixture of substances that not only help keep you happy and calm but help you snooze too.
Fancy a prawn cocktail?
Seafood is packed with a vital mineral called selenium, of which levels among people in the UK can be low.
A recent study found that those who took a selenium supplement felt that their mood improved.
Brazil nuts are another good source of selenium – eating just three provides a day’s worth.
TREAT YOURSELF: Chicken burgers are a good source of tryptophan which helps your body develop the feel good serotonin [GETTY]
Hot to trot“Peas have vitamin B1, needed for your nerves, and leafy greens like spinach have B vitamins and folate, both of which have been linked to maintaining a healthy mind.”
It’s the perfect reason to grab a curry – chillies are a natural “upper”.
When we eat hot foods our body releases feel-good endorphins, the body’s natural painkillers, that can put you on a high.
A nice cuppa
While too much caffeine can cause mood-sapping dehydration, a couple of cups of tea a day could do wonders for your outlook.
The unique combination of caffeine and the amino acid L-theanine, a type of amino acid, helps to relax you.
Come out of your shell
Low levels of vitamin D have bee n linked to depression.
It’s normally made in the body thanks to the effect of sunlight, but in the winter months there’s less sun – meaning many of us become deficient.
There are only a few food sources of vitamin D, and eggs are one of the best. Eggs also contain choline for brain health.
Eating more foods containing omega-3 fatty acids has been shown to help fend of depression.
You can get them from sitting down to a dinner of oily fish like salmon, sardines, mackerel and tuna steaks.
Or you can munch on some walnuts. Avocados have the stuff too.
Go barmy for bacteria
It sounds crazy, but the bacteria in probiotic yoghurt products, like Yakult drinks, is reckoned to help beat depression by altering brain chemistry.
Experiments at University College Cork, in Ireland, suggested that they might prevent anxiety and lower the levels of stress hormones.
Professor John Cryan, who led the study, said it’s possible that in the future, “you could take a yoghurt with a probiotic in it instead of an anti-depressant”.
Greens are bound to help you grin
Green veg is perfect for putting you in the pink.
Peas have vitamin B1, needed for your nerves, and leafy greens like spinach have B vitamins and folate, both of which have been linked to maintaining a healthy mind.
Popeye’s favourite food also contains tyrosine, an amino acid that improves alertness and energy.
MELLOW YELLOW: Bananas are great source of potassium which is important in neurone funtion [GETTY]
Bananas are wonder fruit packed with potassium – levels of which plummet when we’re sad.
Potassium is vital for nerve function too, and grapes are also a good source.
The vitamin B6 in bananas also helps convert the tryptophan they contain into mood-enhancing hormones.
Don’t do a Towie!
Stars of the ITV2 show famously shun carbs when they are trying to slim.
But ditching the starch could upset your mood by leaving you depleted of mood boosting serotonin, according to experts.
Go for carbs that release their energy slowly such as wholemeal bread and porridge.
Oats are also a great source of fibre, which boffins at Cardiff University say can prevent flagging, leaving you feeling happier.
What not to have
Avoid processed, sugary foods which give you an instant high – but increase the chances of a sudden slump too.
The same goes for booze. A quick fix can soon turn to irritability.
For tips on how to beat Blue Monday, check out bluemonday.org
