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Food to Boost Your Mood We are coming into the colder days, and shorter nights. The clocks change at the end of this month. It is not only people who are diagnosed with Seasonally Affected Disorder (SAD) who are prone to feeling down at this time of year. There can be an air of doom surrounding many of us. Our moods most definitely affect our choice of food but also our choice of foods can affect our moods. There is a chemical in our brains called serotonin. This chemical lifts our mood and makes us feel better. Serotonin is made when more of an amino acid, a building block of proteins, called tryptophan enters the brain. Meat, poultry, eggs, fish, low fat dairy and bananas are all good sources of tryptophan. Prevention is better than cure and this is a case in point with depression. It has been shown to help prevent depression but not to manage it. Oil rich fish are a good source of omega 3 fatty acids shown to help lift moods and prevent depression. Include an oil rich fish into your diet a couple of times a week including mackerel, herring, sardines, fresh tuna or salmon. Oil rich fish also contain a source of vitamin D, which has also been shown to boost our mood. Other sources would include eggs which are also a good source of tryptophan. To prevent any blood sugar highs and lows, and dips in energy, it is important to eat regular meals. Include a low glycaemic index (GI) carbohydrate source with each meal. Examples include; porridge, oatcakes, wholegrain or seeded type breads, wholemeal pastas, and pulses such as lentils, chick or yellow peas or butter beans. The body will digest these foods more slowly leaving you fuller for longer and stabilise blood sugars. This prevents swings in blood sugars which can affect mood, energy levels and food cravings. Snack on fruits such as plums, apples, apricots fresh or dried, oranges and strawberries which are all low GI. Having a small handful of walnuts several times a week will also provide a valuable source mood boosting omega 3 fatty acids. Foods rich in tryptophan, omega 3 fatty acids and vitamin D have been shown to help boost our moods. Oil rich fish, eggs and walnuts appear to be an excellent source of all three nutrients. It is important to remember that a little of what you fancy also does you good. Try to enjoy what you are eating, savour every bit and take time over your meals. Food is a pleasure to be enjoyed and not made to feel guilty about. Combine this advice with a good night’s sleep, relaxation and aerobic exercise and you have a perfect prescription to banish the winter blues. Enjoy those starry winter nights and fresh mornings!