CARDIO VS. STRENGTH TRAINING

THE FOOD/MOOD

CONNECTION

WHETHER YOU’RE FEELING GRUMPY OR FEELING CHIPPER, THERE’S A GOOD CHANCE YOUR DIET HAS SOMETHING TO DO WITH IT.

Wouldn’t it be nice if, when you feel sad, you could just eat an apple and cheer up? Or when you’re anxious, a slice of whole grain toast with avocado could calm you down? The link between food and mood isn’t quite that direct, but, according to Lindsay Whelan, a clinical dietitian at Robert Wood Johnson University Hospital (RWJUH) Rahway, it’s a lot stronger than you might think. “Serotonin is a neurotransmitter [a chemical that helps nerve cells communicate with each other] that very much influences our emotions and happiness,” she says. “And 90 percent of the body’s serotonin is produced in the digestive tract. So, everything you eat influences how you feel.”

Whelan says omega-3 fatty acids, antioxidants, whole grains and vitamin D are some of the foods and nutrients that can have a positive effect on moods.

OMEGA-3 FATTY ACIDS

“Omega-3 fatty acids help decrease inflammation in the body,” explains Whelan. “More inflammation in the body can put you at risk of mood disorders and depression.” That’s why including foods with omega-3 fatty acids in your diet is so important. Foods rich in this nutrient include fatty fish (like salmon), nuts, avocados, olive oil and flaxseeds.

WHOLE GRAINS

Yes, they’re carbs—but they’re good carbs. Recent research suggests that eating whole grains may help balance serotonin levels. Whelan says that whole grains “also contain good fiber plus vitamins we need, such as folate, magnesium and vitamin B.”

ANTIXOIDANTS

All fruits and vegetables contain antioxidants, compounds that help protect the body from oxidative stress, a process that can cause cell damage. “When you have less of this stress and inflammation, you’re lowering the risk for mood disorders, anxiety and depression,” says Whelan. She recommends darker-colored fruits— such as berries, plums and cherries—as especially effective.

VITAMIN D

“Vitamin D plays a very big role in our moods,” says Whelan. “It affects serotonin