You're low on energy and dangerously grouchy, and if you don't find some grub to keep your stomach from growling, you may scream. Sound familiar?
Yep, you're having a "food swing," and you're far from alone. "Skipping meals and snacks can quickly lead to a mood slump because your brain needs a continuous source of fuel," says Kari Kooi, MS, RD, LD, a clinical dietitian specialist at the Methodist Hospital in Houston.
Fortunately, satisfying your hunger can help level off your crankiness, but that doesn't mean any ol' snack will do. In fact, recent research published in the American Journal of Psychiatry found that people who feast on junk (like processed foods, chips, pizza, and beer) actually have a higher risk for low mood and depression than those who stick to a healthier diet. "The quality of your fuel makes all the difference," says Kooi.
No matter what type of bad mood you're battling, certain good-for-you foods can help. Keep these snacks stashed for emergencies.
‘Hangry’? Go for Whole Grains
Of all the bad-mood triggers out there, hunger is one of the biggest culprits. That’s because when your blood sugar level drops, certain mood-controlling areas of the brain may be affected, explains Kooi.
But if you’re hungry and downright angry about it (hence, “hangry”), you can count on whole grains. “Studies show that dense carbohydrates can solve this problem because they increase the brain chemical serotonin, which is a mood enhancer," says Kristin Kirkpatrick, RD, a nutritionist and wellness manager at the Cleveland Clinic. Go with a whole grain or a complex carbohydrate like brown rice. Brown rice and beans make a great serotonin-boosting combination, she suggests.
Down in the Dumps? Feast on Folates
One depression-fighting lifestyle factor that often gets overlooked? The food you eat for dinner.
Specifically, food that is chockfull of the B vitamin folate may help ward off the doldrums of depression. "Recent research shows that blood levels of folate are lower in people who are depressed than in people who are not depressed,” explains Kooi. Researchers believe that B vitamins help break down the amino acid homocysteine, which, at high levels, may be linked to depression. Excellent sources of folate include leafy green vegetables, beans, citrus fruits, and fortified grain products — so try brightening a bad mood with a colorful spinach salad.
Anxious? Gobble Up Some Turkey
Just as some foods act as stimulants (think coffee and chocolate), others may help calm you down.
Take for instance, turkey: This anxiety-busting food is high in tryptophan, an amino acid thought to have a positive effect on stress because it helps the brain produce feel-good chemicals. "Tryptophan is important for increasing your brain's levels of serotonin, norepinephrine, and dopamine," says
Kirkpatrick. "These brain chemicals, called neurotransmitters, can help you feel calm and more alert." Other good sources of tryptophan include chicken, eggs, cheese, nuts, and seeds.
Irritable? Grab Some Greek Yogurt
"Irritability and anxiety can often be attributed to a sudden drop in blood sugar," explains Kooi. "And the best way to prevent a drop in blood sugar is to consistently eat something every three to four hours.”
Perfect pick-me-up foods for irritability include low-fat Greek yogurt with berries or a small handful of almonds with a piece of fruit. An added bonus? “These snack foods will provide sustainable energy and prevent mood swings," she says.
Stressed? Sip Black Tea
Some like it hot … and some like it ice-cold — either way, tea may be your ticket to beating stress. "In a study where people drank black tea for six weeks, researchers were able to show a significant decrease in the stress hormone cortisol," Kirkpatrick says. "Participants reported less stress and a greater sense of relaxation."
Black tea has also been used to improve memory and may even help get rid of headaches. And the Natural Medicines Comprehensive Database rates black tea as likely to be effective at increasing mental alertness.
PMS-ing? Nibble Dark Chocolate
For some women, mood swings and irritability come once a month — just like clockwork.
If crankiness is one of your hallmark PMS symptoms, consider dark chocolate, which may stimulate neural activity in the regions of the brain associated with pleasure and reward, according to recent research. "Studies also show that eating 1.5 ounces of dark chocolate every day for two months can reduce stress hormones," Kirkpatrick says. "Dark chocolate benefits come from antioxidants called flavonoids, but you need to be sure your chocolate is 75 percent cocoa."
Feeling Foggy? Think Fish
"Food for thought really does exist,” says Kooi. And it comes in the form of omega-3s.
Think of your brain as a machine that needs oil — omega-3 fatty acids can help things run smoothly. “Omega-3 fats make cell membranes more fluid, improving communication between brain cells, so mood-elevating neurotransmitters such as serotonin can get through," she explains. If you want to jumpstart your noggin, try fatty fish like salmon, trout, sardines, herring, and anchovies.
- Last Updated: 06/18/14
- Last Updated: 06/18/14