Mind, Mood and Sleep

(Please note: for memory or 'brain aging' recommendations, see the “Brain Nutrition” category.)

Maintaining a positive outlook is essential for long-term good health.  Many of us at some point feel down or depressed, but luckily there are things we can do to help ourselves. 

Looking at what (and how) we eat can be of vital importance, and there are a few ...Read more essential points to remember.  Firstly, we should focus our diet on whole foods – especially nuts and seeds, beans and legumes, green vegetables and eggs for B vitamins, zinc and magnesium.  Protein foods should be included with every meal – such as fish, meat, beans or nuts/seeds – for a good source of the amino acids tryptophan, tyrosine and phenylalanine (more on this below) and for slow release of energy.  Avoid sugar, stimulants such as caffeine and 'refined' or 'white' carbohydrates, to help balance blood sugar, which can dramatically affect mood.  Lastly, we need to have plenty of 'good fats' in our diet, especially omega 3 from oily fish, flaxseeds or flaxseed oil, which may support the action of brain chemicals such as serotonin, known as the 'happy hormone'.  Regular exercise and trying to spend time outside in the daylight, especially during the winter months, can also be helpful.

Many people also turn to supplements to help with their mood.  Firstly, we can look at the 'raw materials' for producing the right neurotransmitters (brain chemicals).  5-HTP (derived from tryptophan, as mentioned above) is a popular choice: it provides the raw material for the body to make the serotonin.  As serotonin is then converted to melatonin (a hormone that regulates the sleep-wake cycle), 5-HTP may also be helpful for sleep.  The amino acids phenylalanine and/or tyrosine can be another option for some people: they are used in the body to make the neurotransmitters dopamine, noradrenaline and adrenaline, responsible for feelings of motivation.  Secondly, we have to think about supplementing certain vitamins and minerals responsible for producing neurotransmitters from these raw materials: B vitamins, zinc and magnesium are thought to be particularly essential.  Thirdly, a good fish oil supplement is often to be recommended, as a source of the omega 3 fatty acid EPA.  However as an alternative to any of these, many people prefer to try herbal remedies: St John's Wort in particular continues to be a favourite for mild to moderate depression. 

The Nutri Centre Nutritionists