If you’re feeling the holiday blues, what you’re eating could be contributing to your low mood. The holiday blues aren’t just caused by the guilt of eating all those extra calories. That fruitcake that tasted so good may be nourishing some bad gut bacteria that may put you in a terrible mood.
The best diet is a sustainable one that focuses on quality nutrient dense food in which your energy needs are met but not exceeded.
Good gut bacteria help manufacture and send serotonin and other “happy” neurotransmitters to the brain. When you eat processed foods, you’re nourishing more of the bad bacteria than the good. This can short circuit the delicate gut/brain connection, also called the gut/brain axis.
There are certain things you can do right now to start feeling better almost immediately. In my book, “Mental Fitness,” I describe several simple tips and strategies for improving your mood.
To break free of the holiday blues, here are some tips:
- Take two quick breaths in, one breath out. “This helps slow your breathing, telling the brain to relax. It can have an almost immediate effect on stress.”
- Consume more plant-based nutrients. “Some plant flavonoids are excellent for supporting a good mood. One of my favorites is relatively new. It’s called Palm Fruit Extract (PFE), which is in several Amare Global supplements. PFE supports a good mood by contributing to a healthy good bacteria balance in the gut. It’s specifically associated with supplying the brain with dopamine, a feel-good hormone.”
- Make better sleep quality a priority. “Lack of sleep means your brain never completely relaxes. You may feel more anxiety and holiday burnout. Many people find it easier to relax and fall asleep with the help of theanine, which is found naturally in green tea. Getting consistently better sleep will help your brain become more resilient to stress.”
Other plant-based flavonoids and polyphenols that may help elevate your mood include those found in dark chocolate, citrus, some hoppy beers such as IPAs as well as red wine (in moderation).
Spend Time in Nature.
People report that they feel significantly happier outdoors than they do indoors, yet we spend less than 5 percent of our waking hours in nature. Such were the findings of a recent study published in the journal Global Environmental Change. The great irony is that while we’re hardly experiencing nature, we need it more than ever.
Research shows that time spent in nature helps with mood, focus, creativity, fulfillment, perspective, problem-solving, blood-pressure, and sleep. Aim for at least a few minutes every day, knowing that more is better. And when you have more time, perhaps on the weekends, there is nothing like a day hike to regain perspective and reset your mood.
How quickly will you feel better?
“When people ask me how soon they’ll start to feel better, my response is always: It depends. These strategies produce phased benefits. Some approaches work quickly while others take more time to start feeling the results.
“I usually encourage people to do some of each approach. For example, let’s reduce your tension today with some breathing exercises. Then we’ll work on your sleep quality. Meanwhile, we’ll also add dietary nutrients to help support your gut microbiome and gut/brain axis. You’ll start to feel better and better as the phased benefits kick in.”
You may also discover more holiday joy by spending time outdoors. “Sunlight is always good for your mood because it helps boost serotonin production in your brain. After a big meal, take a walk instead of a nap. The exercise helps activate your digestive system so you get the double benefit of moving your body and the sunshine exposure.”
The sheer amount of research confirming the power of a healthy gut has become undeniable for even the most hard-bitten skeptic. When the evidence points to the fact that eating healthy, doing a little bit of exercise and taking mindfulness breaks can have benefits, we should probably listen to that data.
Research is slowly illuminating exactly how bacteria talk to the brain. For example, many of them produce short-chain fatty acids such as butyrate and acetate, which influence brain activity. Others generate a chemical called GABA, deficits of which are linked to depression.
This progress means that diet may not be the only way to improve our gut colonies. The use of probiotics to prevent and treat depression could become more of an exact science, leading eventually to effective alternatives to antidepressants, which, still carry a stigma in many communities.
Lastly, Talbott stresses the importance of gratitude. “It’s the one thing that all studies say gives you the biggest bang for your buck. It’s so important that we have a sign on the wall facing the foot of our bed that says “Gratitude.” It’s the last thing we see before we fall asleep and it’s the first thing we see when we wake up.”
Keep learning about the gut/brain axis and better moods by visiting www.bestfutureyou.com.
