26 Feb 5 Ways Food Affects Your Mood
Biography:
Karelle Laurent, a French mother of two who has made Portugal her home after living abroad (UK, Australia and Singapore) for the past 20 years, is a dedicated registered nutrition therapist. Through her clinic, she provides personalised one-on-one consultations to help individuals achieve their performance and health goals.
Karelle’s passion for nutrition therapy was sparked by her second child’s recurring allergies and her own health challenges, which led her to pursue a career in this transformative field. With a specialisation in Integrative Sports Nutrition, Karelle understands the crucial connection between nutrition and sports performance. Her expertise and integrative approach benefit a wide range of clients, particularly triathletes, runners, and cyclists.
In addition to her consultations, Karelle extends her reach through online group sessions and workshops and global clientele in Singapore, France, the UK and the USA. With over 200 clients, Karelle has become a trusted resource for addressing issues such as adrenal fatigue, menopausal transitions gastrointestinal discomfort, stress, hormonal imbalances or to improve healthy eating. Through personalised consultations and the use of functional tests, she provides tailored solutions rooted in functional medicine. Karelle’s clinical experience has also led her to develop workshops and masterclasses that she delivers both online and locally, sharing her knowledge with a wider audience.
As an expert nutrition therapist, I understand the profound connection between the foods we consume and our emotional well-being. With this knowledge, I offer five essential recommendations on how different food groups can positively impact your mood:
Complex Carbohydrates:
Complex Carbohydrates plays a pivotal role in mood regulation. These foods ensure a steady release of glucose, providing the brain with a consistent energy source. This stable blood sugar level helps prevent mood swings and irritability. Additionally, complex carbs stimulate serotonin production, a neurotransmitter linked to feelings of happiness and calmness. Incorporate complex carbohydrates such as whole grains, legumes, and vegetables into your diet to support a balanced and positive emotional state.
Protein:
Protein is crucial for mood regulation. Amino acids, the building blocks of protein, are vital for producing neurotransmitters like serotonin and dopamine, which influence feelings of well-being and pleasure. Tyrosine, derived from protein-rich foods, is a precursor to dopamine, linked to motivation and reward. Furthermore, protein stabilizes blood sugar levels, preventing mood swings. I recommend including lean meats (chicken), fish, beans and nuts in your diet to boost your overall mood.
Omega-3 Fatty Acids:
Omega-3 fatty acids such as EPA and DHA, two types of omega-3s, play a significant role in mood regulation and brain health. This aids in mood stability and cognitive function. Moreover, omega-3s have anti-inflammatory properties that benefit the brain, potentially alleviating symptoms of depression and anxiety. I suggest incorporating fatty fish like salmon, walnuts, and flaxseeds into your diet to support an optimum mental well-being.
Fiber and Legumes:
Fiber and legumes are the magic fuel for gut health and mood regulation. High-fiber foods promote a diverse and healthy gut microbiome, fostering beneficial bacteria. These microbes produce neurotransmitters like serotonin, influencing mood. Additionally, fiber aids in the absorption of essential nutrients crucial for brain function. Legumes, rich in fiber, also provide probiotics that nourish beneficial gut bacteria. This gut-brain connection underscores the importance of a fiber-rich diet in maintaining positive emotional balance.
Fruits and Vegetables:
Fruits and vegetables are loaded with vitamins, minerals, and antioxidants, supporting optimal brain function. Nutrients like vitamin C and folate are vital for neurotransmitter production, impacting mood regulation. Antioxidants combat oxidative stress, linked to mood disorders. Additionally, because of their high fiber content, they also aid in stable blood sugar levels, preventing mood swings. I advise eating the 6 colors of the rainbow with fruits and vegetables at every meal for a good overall mood.
By incorporating these key food groups into your diet, I believe you can cultivate a more positive mood. Reminding ourselves of the power to nourish your mind and body starts with the choices you make at the table.
