By Kristen Hicks-Roof PhD, RDN, LDN, CLC and Marissa Schwam BS
mail@floridanewsline.com

If there is something that we can all agree on, it would be that 2020 may not have gone the way we had expected. The good news is, it’s that time of the year again where we can start thinking about what’s coming next, such as the holiday season and a New Year. Forward thinking can be exciting, but it can also bring on some other feelings such as uncertainty and stress. Did you know that eating certain types of foods can boost your mood and ultimately help reduce stress?

Diets rich in fiber, fruits and vegetables, whole grains, fatty fish, nuts and seeds and fermented foods have shown promise in boosting your mood. Why is this? There is a connection between the brain and your digestive system. In fact, about 90 percent of the serotonin receptors in the body are in the stomach. This means that food you eat can stimulate the serotonin receptors, which affect your mood. This can also mean that our mood may dictate the type of food we choose or “crave.”

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It has been found that when individuals craved salty snacks, it was out of boredom; crunchy snacks indicated anger or frustration, spicy foods were for excitement or intensity, and sweet foods were craved during joy or contentment. Interesting enough, researchers also found that physical hunger and emotional hunger present in different ways. Have you ever recognized the difference between your physical hunger and emotional hunger?

  • Physical hunger: Gradually increases, can be satisfied with intake of any food. 
  • Emotional hunger: Sudden and causes specific cravings for a particular food

It is important to understand all the different ways emotional hunger can manifest, especially during such stressful times like the holidays and COVID-19. This holiday season take a hold of your hunger and beat the holiday blues with wholesome nutritious mood boosting foods. Here are some quick tips on how to balance your mood with food:

  • Don’t skip. Skipping meals or long duration fasting can increase both physical and emotional hunger. Instead, try to have a healthy snack (fruit, nuts, cheese and crackers) when you feel hungry between meals.
  • Rethink hunger. Next time you go to grab something from your pantry or fridge, ask yourself, “Am I hungry or am I bored?” If the latter, try to go for a quick walk or do a chore around the house to reset your mind.
  • Eat the rainbow. Aim to add a variety of colors of fruits and vegetables into your diet during the holiday season — each color can add an array of nutrients to help boost your mood and immune system.

Kristen K. Hicks-Roof Ph.D., RDN, LDN is an assistant professor in the Department of Nutrition and Dietetics, Brooks College of Health, University of North Florida.

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