GOOD MOOD FOODS?

Below-the-cloud-deck sunrise over the lake in early fall. PKSenagore October 2016. All rights reserved.

Here’s an appealing article that encourages eating, “14 Foods to Brighten Your Mood During the Dark Season” by Vera Swaiger, published on Runtastic.com. Most of the foods are thought to be involved in helping to maintain a healthy gut microbiome, the author contends, and I have seen some recommended for this reason before (yogurt, fermented foods). Not sure there are direct, scientifically-based ties of such items to an elevated mood. But, as there aren’t many opportunities to pass along positive sounding advice on food intake, enjoy the read.
 
Of course the typical pastries, cakes, and highly processed-food treats aren’t going to be found here as healthy edibles. But pumpkin and eggs are on this list, two major ingredients in homemade pumpkin pie! Sauerkraut, horseradish, and pickles are listed as well. Just add some homemade kielbasa (made at your small local Polish meat market) and this creates another classic fall meal favorite of mine, especially good for watching NFL games on Sundays.

What else is suggested? High protein, wild-caught fish made the list with yogurt and eggs.  Other recommended vegetables besides pumpkin and fermented cabbage and cucumbers (sauerkraut, pickles) are avacado and eggplant.  Fats identified as healthy of course include the usual unsaturated olive oil but add coconut oil (as a saturated fat it should be taken in low quantities; is not considered to be heart healthy, see link below)  Horseradish, raw (!) garlic, mustard, and tumeric can beneficially season other foods.
 
Those living in the northern hemisphere are experiencing the darkest days of the year in terms of hours between sunrise and sunset. Maybe there’s something that brightens your mood here.

What else is suggested? High protein wild-caught fish made the list with yogurt and eggs.  Other recommended vegetables besides pumpkin and fermented cabbage and cucumbers (sauerkraut, pickles) are avacado and eggplant.  Fats identified as healthy of course include the usual unsaturated olive oil but add coconut oil (as a saturated fat it should be taken in low quantities; is not considered to be heart healthy, see link below)  Horseradish, raw (!) garlic, mustard, and tumeric can beneficially season other foods. Wine, coffee, and chocolate in moderation are welcome finishers.
 
Those living in the northern hemisphere are experiencing the darkest days of the year in terms of hours between sunrise and sunset. Maybe there’s something that brightens your mood here.
 
Of course there are other opinions on what works best for mood elevation. Two other articles that provide some advice are featured below, which do not base their benefits on the growth of intestinal microbes.
 
“10 Instant Mood Boosting Foods” written by Leah Zerbe for Rodale promises rapid results from foods that contain brain and nervous-system friendly nutrients; an approach that does not promise to foster the growth of beneficial gut bacteria.
Mussels (vitamin: B12, pantothenic acid)
Pastured, not simply cage-free, eggs (fatty acid + minerals: zinc, iodide + B vitamins)
Grass-fed lamb (fatty acid)
Greek yogurt (mineral: calcium)
Swiss Chard (mineral: magnesium)
Asparagus (essential amino acid: tryptophan + vitamin: B9, folic acid)
Blue potatoes (antioxidant/anti-inflammatory: anthocyanins)
Dark chocolate (antioxidant/anti-inflammatory: flavonoids + serotonin precursor: cacao)
Honey (antioxidant/anti-inflammatory: quercetin, kaempferol) 
Cherry tomatoes (antioxidant/anti-inflammatory: lycopene)

“Foods to Uplift Your Mood” by Elaine Magee MPH, RD for WebMD advises: eating more fish, a balanced breakfast, and more selenium rich-foods. Also, losing weight slowly if you are overweight, boosting selenium levels even higher by eating foods rich in tryptophan and folic acid, incorporating some carbohydrates into your diet, and avoid excessive alcohol.  Since this is an RD’s (registered dietitian) take on the topic, the advice isn’t as dogmatic as the previous pieces. It’s not easily followed by filling a grocery cart.
 
BUT, there’s quite a bit of overlap in the 3 articles; find something that promises to work into your diet.  Keep in mind that any excess is not likely to be ultimately healthy. Add some sunny day outdoor activity, get more of your sleep hours before midnight, do something sweet and charitable for someone else, smile more, and be thankful for what you have.
That would be my mother's advice!
 
RUN HAPPY!
 
https://www.runtastic.com/blog/en/veras-viewpoint/14-foods-to-brighten-your-mood-during-the-dark-season/
http://www.rodalesorganiclife.com/food/brain-food/
http://www.webmd.com/diet/features/foods-to-uplift-your-mood#1
https://www.ncbi.nlm.nih.gov/pubmed/21428901
http://www.webmd.com/diet/features/coconut-oil-and-health#1