Eating For a Better Mood
Happy Gut = Happy Mind
A balanced gut microbiome impacts many of our bodies systems. It helps keep our immune systems healthy, helps fight inflammation, improve digestion, and can help reduce the risk of many mood disorders such as depression and anxiety.
How to keep our gut happy and well nourished?
Remove the sugar and processed foods from your diet.
These foods cause inflammation in the gut. When your intestinal wall becomes leaky, particles of food enter the bloodstream, causing your immune system to attack them, and ultimately your own tissues. This leads to a whole cascade of conditions, including autoimmunity.
Include fermented foods in your diet such as kimchi, kombucha, kefir, miso, sauerkraut, yogurt
Take a high-quality probiotic.
Choose a probiotic that has as many different species of beneficial bacteria as possible. If there is a mixture of bacteria, there is a better chance of getting maximum benefit. For example: Most probiotics on the market contain only Lactobacilli. But a combination of Lactobacilli, Bifidobacteria, and soil bacteria usually works best.
Recommended: Dr. Ohara’s Probiotic
Start from 1 capsule per day for 3-5 days, increase to 2 capsules per day for 3- 5 days, and so on until you get to the therapeutic dose of 8-12 capsules per day. Once reached, this dose should be maintained for 6 months at least. After the therapeutic period is over, the dose of the probiotics can be reduced to a maintenance dose level.
Make sure you’re getting adequate essential fatty acids
They reduce inflammation and play a critical role in brain function, especially memory and mood. The body can’t make them, so we need to either eat them or take supplements. Food sources: fish oil, flaxseed oil, wheat germ, hemp, pumpkin, sunflower oil, sesame oil, peanut oil, black current seed
1. Seed/nut oil
Recommended: Black current seed oil by Standard Process
Start with a teaspoon a day and slowly increase to 4-5 tablespoons a day
2. Fish oil
Recommended: Wiley's Finest Wild Alaskan fish oil
Start with 1 teaspoon per day and build the dose up to 3-4 teaspoons a day
3. Cod liver oil
Recommended: Green Pasture Blue Ice fermented cod liver oil
Start from half the recommended dose per day (2-2.5 mL – about ½ teaspoon) and gradually increase the daily dose. **It is important to find a good quality cod liver oil that is fermented and has naturally occurring vitamin A and D.
Amino Acids A deficiency in amino acids may cause you to feel sluggish, foggy, unfocused, and depressed. Food sources of amino acids include beef, eggs, fish, beans, seeds, and nuts.
Vitamin B12 helps with the production of neurotransmitters – the messengers that communicate information throughout the brain and body.
Iodine which is critical for the thyroid to work as it should, and the thyroid affects more than you think: your energy, metabolism, body temperature, growth, immune function, and brain performance.
Recommended: Lugol’s iodine solution
Make a bedtime routine of painting a 4x4 iodine patch on your skin. The iodine will dye the skin brown, check the area in 24 hours. If it has disappears then the body has absorbed it. Repeat this as necessary but be sure to paint in different areas of the skin.