Boost Your Mood with…Yogurt?

Are you bummed at the final score of the Super Bowl? Maybe you should reach for a bowl of yogurt.

We’re kidding…but only a little bit.

Research shows the type of bacteria in our gut can actually impact our mood, meaning having more of the good or beneficial bacteria in our gut can actually calm us down and made us less anxious. Our gut, often referred to as our ‘second brain’ is a multi-tasker for our health, including regulating digestion and metabolism, extracting and making vitamins from food, boosting our immune system, and protecting our body from harmful bacteria and other pathogens.  The gut also produces 95 percent of our serotonin, the ‘feel good’ hormone that helps to regulate our mood and keep us feeling sunny.

Scientists are working on discovering how gut bacteria actually influences our mood.  One theory is that when the gut bacteria produces or detects mood-regulating hormones and neurotransmitters—like serotonin, norepinephrine, dopamine, and melatonin—they send a message to the brain through the vagus nerve, the communication channel between the gut and brain.  When the brain knows our gut environment is happy and playing well, that signals the brain to tell us to feel good.

Obviously, that’s simplifying the science a bit.  But the bottom-line is that scientists are discovering that a healthy gut can help make us more calm, optimistic and less anxious. 

To increase the good bacteria in your gut, eat fermented foods rich in probiotics, like plain cultured yogurt, miso, fermented soy sauce, sauerkraut, kimchi, kefir, kombucha, and tempeh.  You can also take a probiotic supplement.  We did a review of probiotic shots, here. 

One last thing, research shows the good bacteria thrive in our gut when we eat a diet high in fiber, including whole grains, beans and legumes, and fruits and vegetables.  The bad bacteria thrive on added sugars and processed foods.  Again, I’m simplifying it a bit.  But it’s just one more reason to put down the candy bar and reach for the yogurt and fruit.

Vitamin D - A Natural Mood Booster

I just got home from a weekend in Los Angeles, where McKenzie and I restored our Vitamin D while we talked shop. Now, that’s what I call a business meeting!

A whopping 45 to 75 percent of Americans are deficient in Vitamin D, especially in the Pacific Northwest, where we don’t see much sunshine for at least half of the year. And Vitamin D is essential to our good health, not only for its claim to fame—strengthening bones—but also for reducing our risk of cancer, heart disease, stroke, diabetes, autoimmune diseases, and more.

Another reason to boost your D—Vitamin D deficiency is associated with low mood and depression, especially during these dark, winter months. Vitamin D helps in the production of serotonin, a neurotransmitter that can help you feel calm, relaxed and happy, helping you avoid those winter blues.

Vitamin D is like nature's antidepressant.

Vitamin D is a vitamin, but it is also a hormone that your body makes from the sun. It’s fat-soluble, so your body builds reserves of Vitamin D in your fat tissues, keeping it for when you need it. But, if your body hasn’t stored enough Vitamin D, that may be why you're feeling blue. Not having enough stored Vitamin D also puts you at risk for other chronic illnesses.

Your body makes Vitamin D from sunlight, but it can be hard to get enough from the sun if you don’t spend much time outdoors or you live in a gray climate. Also, wearing sunscreen and long-sleeved clothing reduces the amount of Vitamin D your body can produce from the sun.

This is what Bellingham looks like this morning, so you can see what we're up against.

You can also get Vitamin D from foods, both from foods with naturally-occurring Vitamin D (like fish oils, cold-water fish, eggs and mushrooms) and foods that are fortified with Vitamin D (like milk, orange juice and cereals).

The recommended daily allowances for Vitamin D were set at a level to protect bone health—600 IU for children and adults and 800 IU for older adults, above age 70. However, many new studies suggest you need at least 1,000 to 2,000 IU a day to get the mood-boosting effect and to provide protection from chronic disease. The Institute of Medicine has established 4,000 IU as the maximum amount that is safe to consume daily.

The best way to determine whether or not you are Vitamin D deficient is to get a blood test from your doctor, which measures the amount of 25-hydroxyvitamin D [25(OH)D] in your blood. Most labs use a reference range of about 20– 55 ng/ml to indicate adequate Vitamin D levels. This level has been established as the amount needed for good bone health, and research suggests that levels for optimal overall health are actually about 40– 65 ng/ml, or even higher.

Here are some references for the amount of Vitamin D in foods, from the National Institutes of Health:

Food	IUs per serving*	Percent DV**
Cod liver oil, 1 tablespoon	1,360	340
Swordfish, cooked, 3 ounces	566	142
Salmon (sockeye), cooked, 3 ounces	447	112
Tuna fish, canned in water, drained, 3 ounces	154	39
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies)	137	34
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup	115-124	29-31
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV)	80	20
Sardines, canned in oil, drained, 2 sardines	46	12
Liver, beef, cooked, 3 ounces	42	11
Egg, 1 large (vitamin D is found in yolk)	41	10
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV)	40	10
Cheese, Swiss, 1 ounce	6	2

* IUs = International Units.
** DV = Daily Value

If you choose to take a supplement, make sure you take vitamin D3 (cholecalciferol), which is the most active form of Vitamin D (instead of D2). And be sure to talk with your doctor or Registered Dietitian about the level of supplementation that is right for you.

Boosting Your Mood with Food

Turning the calendar to February always creates an urgent longing for spring, with just enough sunny, blue skies to tease us into thinking the first tender harvest is not far away. But for those of us not living in the sunbelt, we’re destined to a few more months of mostly gray days.

And gray days sometimes get us down.

But, there’s hope for the winter doldrums, and your cure is as close as your refrigerator and pantry. Your eating habits—both what and how you eat—can significantly impact your mood.

First, try to eat regularly—at least every three to four hours—to provide your body and brain with the fuel to keep you smart and energetic from morning ‘til night. Skipping meals is a sure-fire way to make you unusually irritable and short tempered. Believe us—we know from experience.

Second, for the optimum mood-boosting effect, create meals and snacks that combine good quality sources of fiber, proteins and fats. This isn’t as hard as you think. It can be as simple as a peanut butter (or our favorite—hazelnut butter!) sandwich on whole wheat bread. For more ideas on healthy snack combinations, click here. 

Third, nutrition science shows us certain nutrients in foods—like B vitamins, Vitamin C and calcium, to name a few—actually have the ability to improve our mood. So, if these last weeks of winter have you a little down in the dumps, skip the pharmacy and head to your local grocer or farmer’s market (if you’re that luck!), with this grocery list in hand. 

The following 10 foods are proven mood-boosters:

Clams, Oysters & Mussels
These shellfish are rich sources of vitamin B12, zinc, iodine, and selenium, all of which help balance your mood and keep your thyroid—your body's thermostat and mood regulator—on the right track. Steam shellfish with a little olive oil, garlic and white wine and toss with whole wheat pasta for super mood-boosting dinner.

Spinach, Kale & Swiss Chard
These leafy greens are packed with magnesium and folate, both of which help boost energy and reduce depression. Baked kale chips are one of our favorite snacks! Try making your own: Drizzle de-stemmed kale with olive oil and sprinkle with seasoning salt. Bake until the edges brown but are not burnt, about 10 to 15 minutes. 

 

Greek Yogurt
Greek yogurt is calcium-rich, and calcium helps your body release those feel-good neurotransmitters that reduce anxiety and irritability. Even more, Greek yogurt is rich in probiotics, which keep your digestive system running properly—a sure mood booster. Smash an avocado with Greek yogurt, hot sauce and fresh lime juice for a nutrient-packed dip for veggies or topping for tacos.

Whole Grains
Whole grains—like oatmeal, whole grain breads and pastas, brown rice, and quinoa—are great source of selenium, which prevents oxidative stress in the body and helps to reduce the risk of depression. Substitute whole grains for refined and processed grains in all of your favorite recipes.

Chicken and Turkey
Poultry is rich in tryptophan—an essential amino acid that helps our brains produce serotonin, a calming and relaxing neurotransmitter. Roast a whole turkey breast on Sunday to add to your sandwiches all week long.


Oranges, Tomatoes and other Vitamin C-rich fruits
Vitamin C—found in fruits like oranges and tomatoes—helps to reduce feelings of stress. Make a delicious citrus salad by tossing orange slices and toasted pistachios with fresh greens dressed with balsamic vinegar, orange zest and a little extra virgin olive oil. 

Salmon
Fish rich in omega-3 fatty acids—like salmon—act as an anti-inflammatory, improving mood and reducing the risk of depression. Out of salmon season, try making salmon cakes. Toss canned or fresh, cubed salmon with a beaten egg, bread crumbs, herbs and seasonings. Pan-fry the cakes in extra virgin olive oil until crispy. Great on a sandwich or with a salad. 

Nuts
Nuts are also rich in omega-3 fats and vitamin E, both of which combat stress. Toss a mix of nuts with dried fruit and dark chocolate chips for a quick and energy-boosting trail mix.

Potatoes and sweet potatoes
Carbohydrate-rich foods—like potatoes—also release serotonin. Make baked sweet potato fries by tossing wedges of sweet potatoes with extra virgin olive oil and herbs or spices. Roast in a 425 degree oven for about 20 minutes, or until wedges are caramelized and cooked through. 

Dark Chocolate
Dark chocolate releases endorphins—the ‘feel good’ chemicals—in our brain. One ounce of good quality chocolate—containing at least 70% cocoa—a day can lift any dark mood! 

Finally, research shows Vitamin D may help reduce symptoms of PMS, seasonal affective disorder and other mood disorders. Try to get at least 1,000 to 2,000 IU of vitamin D a day. While Vitamin D is found in fatty fish—like salmon, tuna, and mackerel—liver, cheese, egg yolks, fortified cereals and milk, most of us living in gray climates will need to take a Vitamin D supplement. Please be sure to ask your physician or Registered Dietitian for questions about your Vitamin D requirements.

Follow this ‘prescription’ for boosting your mood in times of stress, or during these last gray days of winter. And if you don’t have a sunny outlook on life after following these tips, at least you’ll be practicing healthy eating habits. 

That’s bound to improve your mood.